Mixing whey and Casein protein together to make a complete protein? If you are like most people, the answer is an emphatic, “No.” The reality is, using just whey protein alone can provide all of the essential amino acids and make-up of the typical post-workout nutrition you need to help repair and build muscle while building lean muscle mass.
There are two primary proteins that make up whey protein: Casein and whey protein hydrolysate. Mixing these two proteins together creates a product known as caseinate. This product is a combination of both casein and whey protein, which means it contains two amino acids, or amino acids. Most wheys are rich in just one pair of these two amino acids, while caseinates contain two. By combining these two proteins together in this smoothie drink, you get the most of these two incredibly powerful amino acids.
There are multiple functions that mixing casein and whey protein can actually serve to improve. Not only can it help to increase muscle size when combined directly with resistance training, but it can also help to maintain muscle mass during recovery from a hard workout, as well as increasing strength and improving overall energy levels. This can be extremely useful for someone wanting to get in the habit of eating smaller meals more often, since eating six or seven smaller meals throughout the day can lead to binges after a while. These constant smaller meals can lead to poor food choices and lose the valuable nutrition that can help keep a person’s metabolism on track.
Casein and whey protein isolate has also been found to slow down the build up of muscle protein in the body, and speeds things up the recovery time between workouts. This means that it’s best to consume these proteins prior to, and after, your workout, instead of waiting for them to come to your stomach through digestion. This will speed things up your recovery and help to minimize any negative effects such as lethargy or nausea that may come along with waiting to eat.
In addition to the health benefits, there are also many physical benefits that come from mixing these two super-charged amino acids. Whey protein is much easier for the body to digest, making it highly recommended by dieticians for muscle gain. Casein on the other hand, is also easily digested and very quickly released into the bloodstream. As a result, you get maximum results with a minimum of effort.
The biggest benefit though of mixing casein and whey protein is probably going to be the price tag. Most protein powders are going to be extremely expensive at first, especially if you are looking for top-of-the-line protein. However, if you are just starting your gym routine, then you may not have a lot of money to spend on supplements yet. If this is the case, then your best bet is mixing a premade powder with a quality whey protein product to get your feet wet.