Comparing proteins: whey, complex, and casein

Proteins in sports nutrition are divided into two main groups - "fast" whey and "slow" complex. The choice depends on your goals, daily protein needs and budget.

Whey protein
This is a complete source of essential amino acids, which is absorbed in 30-60 minutes. The best time to take it is immediately after training, when the body needs quick recovery. It helps in gaining weight, losing weight, shaping the relief and can serve as a supplement to the diet.

There are three types of whey protein:

• Isolate — contains over 90% protein, virtually no fat or carbohydrates, ideal for "drying" and people with lactose intolerance.
• Concentrate — has 70–89% protein, contains more lactose, is cheaper, but is still a complete source of amino acids.
• Hydrolysate — is a partially broken down protein that is absorbed the fastest, but its price is higher.

Many manufacturers combine isolate and concentrate to balance quality and cost.

Complex protein
This is a mixture of fast and slow types of protein, which allows you to maintain a high level of amino acids in the blood for a long time. For example, combining whey with casein increases the anabolic effect by about 20%.

Whey is digested in 30 minutes, egg or soy protein in 2–4 hours, and casein in up to 6 hours. Thus, the complex protein creates a long-lasting feeling of satiety and provides muscles with nutrients for several hours. This is the optimal choice for those who need large daily doses of protein for mass gain.

Casein
Casein, the main milk protein, is worth highlighting. It is digested for 6–7 hours, which makes it ideal for nighttime intake or snacks between main meals. Casein protects muscles from the destructive effects of cortisol during long breaks between meals and helps maintain stable amino acid levels.

Studies have shown that combining whey with casein after a workout can increase muscle mass gains by 10% or more.