Dr. Jordan,
I was wondering if you could shed some light on casein protein? I was always under the impression of its inferiority compared to whey. But now I’m questioning my beliefs. All I know is that it digests more slowly than whey. However, is it really inferior? Does it have the essential amino acids? Trigger muscle protein synthesis? Would an athlete notice a difference if they consumed a diet full of casein vs whey/meat? How should I view casein protein sources (cottage cheese, greek yogurt) as part of my diet?
Thank you!
Sila,
Casein does have essential amino acids and does trigger muscle protein synthesis. It doesn’t do this as well as whey, but at typical doses, that’s not really a concern. It’s just a more expensive version of whey that is not really better. People think the longer absorption period is better for appetite suppression or muscle growth, but this is not true when studied. I would not have someone purchase a casein protein supplement in addition to a whey supplement for any particular reason unless they preferred casein for some reason. I would not few casein-containing foods any differently than regular food.
-Jordan
Thank you very much, Jordan!