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For those of you who like to exercise to increase muscle mass, you may have heard of milk, whey protein and casein. You can use both of them to increase muscle mass because they contain very high branched chain amino acids (BCAAs). You can also find both of them in milk. However, do you know what the difference is?
Milk contains 20% whey protein and 80% casein. Whey protein itself is found in the liquid part of milk, while casein is found in milk curds, according to the National Strength and Conditioning Association. Not only is the source in milk, the function of the two proteins is also different.
What is whey protein milk?
Proteins are known as proteins that are quickly digested by the body. It only takes a few hours for the body to digest the whey protein in milk. Not surprisingly, whey protein also has a high biological value, which is 104 (higher than eggs of 100). This high biological value makes the protein in whey milk more usable by the body.
Whey protein is also known to be more anabolic, meaning that whey protein functions more to build muscle. This can happen because whey protein has the ability to support the spike in the levels of amino acids in the blood which are needed to initiate protein synthesis in muscles.
Because of this function, whey protein milk is perfect for use before, during, or after exercise. Whey protein can be digested by the body quickly so that it can meet the muscle protein needs in the body quickly.
What is casein milk?
Unlike whey protein milk, casein milk is known as a protein that is slowly digested by the body. It takes the body about 5-7 hours to digest casein. This also makes casein only has a biological value of 77. This means that casein protein is less efficiently utilized by the body than whey.
Casein is better known as an anti-metabolic agent. This means that casein can be used to prevent muscle breakdown and to build and maintain muscle tissue. Casein can produce amino all the time so it can prevent muscle breakdown. Because casein takes longer to digest by the body, it is better to use casein when you are not exercising. You can drink casein milk at bedtime. Casein can also make you feel fuller, so it can complement your dinner before bed.
Which one should I use to build muscle?
Whey protein and casein milk are both beneficial in supporting muscle growth. Whey protein and casein have different functions, but they complement each other. So, the use of both is an ideal combination to build your muscles. Several studies have also been conducted to prove this.
A study for 14 weeks involving men proved that consumption of whey protein and casein before and after exercise / exercise can increase muscle size. Another study published in Medicine and Science in Sports and Exercise in 2004 also proved that post-exercise consumption of whey and casein protein can both increase muscle protein synthesis or muscle growth.
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