Whey and Casein are different from each other, know-how? Difference between Whey and Casein.

Two of the most popular protein supplements available in the market are Whey and Casein. Both the varieties are of high-quality complete proteins and are also rich in branched-chain amino acids, which makes them a great option for repairing tissues and improved muscle growth. Both the proteins are made from milk but have distinct features that help in muscle building.

Whey and Casein are proteins that are derived after the cheese is processed out of milk and are therefore dairy-based. It is also said that all dairy products contain both the available proteins. Around 80% Casein and 20% Whey is found in milk.

During the process of making cheese, milk is heated, and then special enzymes are still added to it. The enzymes then cause the casein present in the milk to thicken or change into solid-state, thus separating it from a liquid state. The liquid substance left behind is whey protein which is then washed off and then dried and converted into a powdered form that can be used in food products and other dietary supplements.

Working of Whey and Casein

Whey has another name which is fast brother since it can be digested faster, Casein, on the contrary, is the slow brother because it can be digested rapidly. Although both the available proteins contain a high amount of Amino Acid content, whey is identified as a better option for muscle building because it can spike amino acid levels in the blood, which are important to better the process of muscle protein synthesis.

Casein, on the other hand, is considered as muscle sparing protein because it can continuously provide a stream of amino acids that helps keep muscle tissue breakdown problems away. The muscle growth rate should be more than its breakdown rate for growing muscles. Whey helps in protein synthesis, and Casein helps in preventing muscle breakdown; both proteins are necessary to help you build muscles. Try some of the best whey proteins available in india for effective muscle growth.

Whey Protein

It takes only 20 minutes by whey protein to get digested and absorbed in the blood and also taken by the body tissues and metabolization. Within one hour, the consumed whey protein is used either for protein synthesis or oxidation. The process is fast as compared to casein or even proteins absorbed from whole food.

Whey Proteins

The increase in amino acids helps in stimulating muscle protein synthesis. Whey helps in balancing muscle breakdown with protein synthesis so that you can get out of catabolic state the same as you get from weight lifting.

Casein Protein

After consuming casein, it will take 3-4 hours to reach a peak in blood amino acids and protein synthesis. The peak reached, however, is not even to what whey does. This process can also be considered as a good sign as even if it doesn’t increase the amino acid level, still it slows down the rate of protein breakdown and protects the existing muscles.

Whey protein over casein for muscle building

Whey protein is considered over casein not only because of its fast absorption ability but also because of its amino acid profile. It contains more of branched-chain amino acid leucine, valine, isoleucine. While casein contains portions of other acids such as histidine, methionine, and phenylalanine. All amino acids are considered important for building muscles; leucine helps to kick start the process with a jump. However, it is still not concluded whether this stimulation in protein synthesis results in long term muscle growth or not.

Suitable time for consuming each protein

As whey protein can be digested quickly it is excellent to consume at any point of time such as before, after, or during a workout session, since it can charge your muscles with the minimum amount of GI distress. Casein, on the contrary, can be consumed before fasting, and it will probably be the best time, such as before bed or a day packed up with a tight schedule. It is recommended so as because it slowly releases the amino acids, and this helps in keeping full for longer. You can also opt for adding it to the meals.

Slow digesting property of Casein makes it unfit for drinking during or after training since at this time you need amino acids quickly into the system. Rather it is a great option when you are trying to keep hunger at bay and longing to lose fat.

Whey and casein mixing

Some people have whey and casein together after going through a workout session, and this way they get the benefit of both fast and steady amino acid this way.

Some believe that consuming both types together can slow down the spike of amino acid from whey, thus slowing its absorption. Try both methods to observe which one suits your body. All that matters is that your body should get enough amount of amino acid.

Amino Acid in protein powders

If it is already described by the product the amount of amino acid that they contain or whey they try to show that their product has a good amino acid profile, you can simply let it go. It doesn’t matter; an amino acid profile is important when two or more protein sources are compared to each other. Moreover, as whey and casein are derived from milk, they tend to have a similar amino acid profile.

Directions to use the available protein powders

Whey protein powders go extremely well with almost anything. You can try mixing it with water, milk, protein shakes, yogurt, oats, etc. If you are fond of baking, then you can also try mixing the best whey protein powders available in your batter to enjoy some healthy recipes.

On the other hand, Casein can make a great midnight snack. Try mixing it some milk or water or add it to yogurt. You can also try making some fancy snacks and some bed recipes by mixing both casein and whey proteins available.

Research on Whey and Casein

A study was done to look at the process of normal protein intake. The participants were made to fast for 10 hours, and after that, they were given either of the two available protein whey protein or casein protein in equal proportion.

It was noticed that after one hour of ingestion the leucine level in blood peaked. However, the whey protein was noticed to reach a peak in one hour and then again was there at the bottom line after 4 hours. The casein protein didn’t peak much initially and was still there after even seven hours and did not reach the baseline. Studies were carried out to know the benefits of both the available proteins. However, it should always be kept in mind that a mixture of both proteins when consumed will have different absorption rate in our body. Consuming the proteins together will also change the rate of effects on protein synthesis and muscle breakdown.

From the information gathered after the study, the fact of having something after every two-three hours to reduce muscle can be questioned. Consuming casein protein can help to keep the amino acid level in your body elevated for a longer period in between meals.

There was a different study held which concluded that consuming available milk protein – whey or casein post-workout showed a significant increase in muscle protein balance. This results in net muscle protein synthesis despite getting different patterns of responses from blood amino acid level.

This concludes that even if it suggested to consume whey before or after workout and casein should be consumed before fasting, the matter of concern is to get enough amount of protein in general. The source of such protein may not matter whether it is coming from whey, casein, plant-based protein powder or any other source.

Whey and Casein

Different proteins contain different bio active components, both whey and casein may vary a little when it comes to their nutrition data. It should always be kept in mind that nutrition facts may also vary depending on the product that is being bought; that is why it is very important to read the labels carefully. Casein is considered to be expensive than whey, and whey tends to have a good mixing property, and it also tastes better than casein.

We also recommend buying a mixture of whey and casein protein available so that the benefits of each can be gained at a single point in time.

Conclusion

Casein is considered to be anti-catabolic because it is a slow-digesting protein. It also prevents the breakdown of excessive protein. Whey, on the other hand, can be digested rapidly and is anabolic, which stimulates the process of protein synthesis. Both anabolism and catabolism can be maintained in the body by following a diet that contains both whey and casein. Both tend to play different important roles in the body and also have several health benefits.…

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6 Exercises Everyone Should Do

No matter whatever your age is, there are certain exercises that are important to you, which helps strengthen your body from hips to legs and other body parts. These exercises are so important that it provides a great help in our day to day activities and do not let us feel restlessness at any condition.

To develop core strength, these exercises must have to be repeated every day for proper and safe execution. We have variation of each exercises which needs to be done 12-15 reps or whatever it is stated by your trainer.

Squat

Squat provides strength to your quadriceps, hamstrings, gluteals and erector spinae and provides movement to these muscles providing strength to our body.
Squat uses these muscles and provide balance and stability to our body. This position helps our hips to be flexible and strong so that we do not feel any discomfort while standing and sitting for long hours. This helps in relieving pressure from back and strengthen knees so that we do not feel any pressure while walking up and down stairs.

How to do squat

In this, you have to push your hips back and keep your body weight on your heels and put your chest straight while your knees tracking over your toes.
To complete one rep you have to put your heels on the ground and stand tall so that your chest remains straight pointing forward. Start the squat without any weight and start using weight in your hand once to master it without weight

Lunge

This exercise uses quadriceps, hamstrings and gluteals muscles and strengthens balance and stability of your body too. This exercise is done to increase functional strength of the body.

How to do lunge

You have to keep your spine straight without any movement and push your one leg behind. Keep your toes of the left leg still until you another leg softens the knees. In this position your body moves towards the ground but your upper body remains straight without any movement. You can go down till you feel comfort and then you have to raise your body up. So, start with one leg behind and then do the same with pushing another leg behind.
Start this exercise without any weight in your hands and use weight once to start feeling comfortable without weight.

Push Up

Push up uses pectoralis major, deltoids, triceps and some other muscles. It is needed to strengthen your postural support and strengthen upper body.

How to do push ups

Keep your knees and toes to the hip alignment and place your hands on the ground. The hand should be placed wider than your shoulder. Now bend your elbows and your body moves towards the ground. Remember to keep your spine straight without any movement. Touch your chest to the ground and then push your body up. This completes your one rep.

You must do at least 10 reps and increase it to 15 in one time. Do 3-4 sets of this exercise daily. It strengthens your arms, elbows and maintain your chest in good shape.…

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5 Fitness Feats that are Worth the Training

All of us know that how important it is to set a fitness goal. From walking, running, going to gym and having diet plans to become fit. Setting a fitness goal is a positive change in our life which brings up happiness and changes our mood.

Either you are broken or feeling low, doing exercise heals your emotions and makes you motivated. If you are searching for motivation and inspiration, then rush to gym every day. So, here we are going to provide 5 fitness goals that would push you to focus on your fitness.

Start with a Race

Race do not mean that you have to start running every day and take part in race every day. It only means that whether it’s a marathon, a 5 km race or a triathlon, take part in it. It always keeps you motivated. But always start to train yourself two three months prior to any event. This much of enough time will make you get fitness at a level so that you become ready to rock such event.

For Example- If you have already participated in a marathon of 5 km then start a training for 10 km marathon. This would be a challenge for you to achieve something that you would not have done previously

Beat your time

If you know that you can make your muscles like a body builder, then do not go for it. Go for something that you can do or interested in. For example, if you do a plank for 20 seconds regularly then beat yourself and try achieving it for 2 minutes. Do this exercise every day and achieve it and then let your friends know what you are good at.
Try to increase your timing a bit every day.

Master Push Ups

Push ups are of many types. Many of us are good at one or the other form of push ups. Be it a wall push up or a full toes push up; you cannot say that you have mastered any form of push up. But what about you master just a one form of push up? Isn’t it a good idea? So make a goal now and start mastering one form which you are good at and do regularly. Make a work out plan and keep increasing your number of push ups count every day. This will increase your stamina, build up your muscles as well you would master one of the most difficult form of exercise.

Take it as a challenge and achieve your goal ASAP.

Strike A Pose

Yoga, an exercise with different poses. So if you think that you are good at yoga then try pilates. Some of the moves of Pilates are very difficult and you can do it unless you are in practice. Not only this but poses of triangle are also something that couldn’t be achieved unless you master it regularly. Just make it a regular practice and master one form.…

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3 Health Hacks To Help You Survive Winter

It is not even full winter but the chilly wind, a little bit of rain has made the weather like winter season. If you are same as me then like me, you also have gone lazy these days. The resolutions that you would have made to go to gym every day, stop smoking and consumption of alcohol, taking healthy food that would have a lot of proteins and build muscles in 60 days. All of these have gone missing. You would not be even wanting to get up from your bed.

It happens to almost everyone. The cold weather craves desire for rum and a lot of pastries.

But now you do not have to worry a lot for this. According to a research done recently, it is found that even a small change in our daily habits can give us a healthy and fit body. Even a short duration of exercise, less than 10 minutes, can give you a lot of health benefits.

1) According to the scientists at McMaster University in Ontario, even 10 reps of highly exhaustive exercise (here exhaustive means that you don’t have enough energy to even get up on your own legs) has the same benefits as the exercise for long duration have on our body.
The article published in New York times also declared that a 7 minutes’ exercise which has a set of 12 high intensity workout session which involved workouts like jumping jacks, push ups and lunges showed a lot improved fitness and fat lose.

 

2) The researchers from Norway even cut down the exercise duration to just 4 minutes. Can you even imagine change in cardiovascular health in just 4 minutes?
Yes, it’s true! Just a sprinting for 4 minutes 3 times a week can give you an amazing lifelong cardiovascular fitness. So, you just have to take out 12 minutes of your time per week. Isn’t it amazing! It may be helpful if you are planning for weight lose but it would be great workout session for them who want to improve blood pressure and oxygen intake. So, do 12 minutes of exercise and get better heart health and mortality.

3) If you think that these types of intense exercises are not made for you or your body cannot do it. Then, you can go for fast walking. This would be easy for you. This has a lot of health benefits. Strat with just increase your walking speed by one minute per mile and it will reduce your risk of heart attack by fifty per cent. This is even helpful for diabetes patients as they get more amount of blood flow.
It is also said that the more you walk the less are the chances of your early death.

4) According to Researchers at Quebec University in Montreal, even sex has a lot of health benefits and if it’s a cold weather then you would even enjoy it better. It can burn your calories by 3-4 per minute.…