Protein is incredibly important macronutrient and irreplaceable as it serves important roles in our body. They act as enzymes, messengers, antibodies and provides structure to the body. It is needed at every phase of our life , at an early stage for proper  growth and development ,also at later phase for building muscle mass and maintenance.

There are many sources of protein

Animal sources :- milk and milk products , eggs, seafood , chicken, meat

Plant sources :-  soybean, peas, rice

Nowadays, Protein Supplements  are popularly used to meet the increased needs of athletes, any chronic ailment where there is muscle wasting , or physiological condition. Although , each supplement has its own advantages but as per research , milk derived proteins (whey and casein), particularly whey protein are widely acceptable, as they are nutritionally balanced and offers muscle building and health benefits.

 Overview of % of milk proteins

Basic difference between Whey and Casein

Whey protein

Casein Protein

More soluble form

Less soluble form


20% of milk protein portion

80% of milk protein

Fast digesting protein

Slow digesting protein

Has higher % of BCAAs.

Leucine is the main BCAA which is the king anabolic amino acid to increase muscle mass

Has lower % of BCCAs as compared to Whey.

Glutamic acid is the main amino acid which offers immunoprotective properties

Presence of immunoglobons which help strengthen immunity.

Presence of bioactive peptides offers health benefits such as better immunity and may help lower blood pressure.

Best for instant recovery

Within 30 minutes post workout or sports

Best for overnight recovery

To be taken at bedtime

PDCAAS score


PDCAAS score


 Benefits of Whey and Casein

Building Muscle Mass - Muscle synthesis and maintenance for recovery

                                     Positive nitrogen balance

                                     Supply essential amino acids  and BCAAs

Weight management -   Provides better satiety

                                      Improves body composition

                                      Influencing glucose homeostasis

Cardiovascular health -  May help reduce blood pressure

More facts about Whey protein

  • Whey protein is natural and high quality protein , a rich source of essential amino acids.
  • Whey protein are fast releasing proteins and are easy to digest, which provides it with excellent metabolic efficiency.
  • It has the highest biological value (BV) of any protein.
  • If we compare it to any single protein source, they offer the highest concentration of branched-chain amino acids (BCAAs) , being 23– 25%. Check SN Best Whey Protein Range. 

 Three forms of Whey protein

Whey Protein Concentrate


Whey protein isolate

Hydrolysed Whey protein concentrate and isolate

It is available in various protein concentrates depending upon the manufacturing level.



WPC 50%

WPC -80%

It is manufactured when whey protein concentrate undergoes processing at 90% or above, it is the purest form of protein


WPC-90% -95%

It is manufactured by use of hydrolysis process to cleave protein to peptides (

small chains).

Pre digested partially hydrolysed form of protein


HWPC > 80%

HWPI  >  90%


Higher level of bioactive compounds

Lower level of bioactive compounds

HWPC has higher level of bioactive compounds as compared to HWPI

Low in fat


(varies with protein concentration)

Negligible fat and carbohydrate content


HWPC < 10%


HWPI < 1%

(varies with protein concentration)

it has variable % of lactose content


It has negligible lactose content


HWPC  <8%

HWPI > 1%

Gangurde H (2011)

 In a nut shell, both whey protein, their different three forms  and Casein promotes protein synthesis , prevents muscle catabolism and offer optimal recovery. But they vary primarily in respect of absorption rate  and % of BCAAs


 Whey protein. Scholars’ Research Journal / Jul-Dec 2011 / Vol 1 / Issue 2


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