This document summarizes a presentation comparing whey and casein protein. It discusses the structure and digestion of proteins in general, as well as the specific properties of whey and casein proteins. Key points include: - Whey protein digests quickly and causes plasma amino acids to rise rapidly, while casein digests slowly and provides a sustained release of amino acids. - Studies show whey protein is more effective than casein at increasing muscle protein synthesis after exercise. However, casein may be more effective for gains in muscle mass and strength over longer periods with resistance training. - The optimal intake strategy may be to consume a fast-digesting whey protein after exercise followed by a slower digesting case

1. FROM GUTTER TO GOLD:
WHEY vs. CASEIN
York University Nutrition in Sport
Seminar Series
PRESENTED BY:
KYLE DUNLOP

2. LIQUID GOLD
http://www.youtube.com/watch?v=0G6JymgFusw&fea

3. WHAT IS PROTEIN ?

4. Protein Structure
• Composed of Amino Acids
▫ Amino Group – NH2
▫ Carboxylic Group – COOH
▫ Residual Group – R
• Different types of protein
▫ Structural (bone matrix)
http://legacy.owensboro.kctcs.edu/GCaplan/anat/Notes/API%20Notes%20D
▫ Connective tissue %20organic%20chem.htm
▫ Regulatory (enzymes)
• 20 amino acids, 9 of which are essential
Driskell J.A, Sports Nutrition 2007; 109-163

5. Protein Synthesis
• Protein cell regeneration
• Protein Synthesis
▫ Cell sends command to DNA
▫ Forms mRNA -> translated
by ribosomes
▫ Three distinct steps
Initiation
Elongation
Termination
Driskell J.A, Sports Nutrition 2007; 109-163
Howley ET and Powers SK. Exercise Physiology: Theory and Application to
Fitness and Performance. Seventh Edition, McGraw Hill, CA 2008 pg 25.

6. Protein Turnover and Metabolic
Fates of AA
Phillips SM. Nutrition 2004;20:689–695

7. FROM FOOD TO PROTEIN

8. PROTEIN QUALITY
High Quality (Complete Low Quality (Incomplete
Protein) Protein)
• Contains ALL ESSENTIAL • Contains LITTLE NON-EAA
AA or particular ones
▫ Milk ▫ Legumes
▫ Yogurt ▫ Vegetables
▫ Cheese ▫ Cereals
▫ Eggs ▫ Grain products
▫ Meat
▫ Fish
▫ Poultry
▫ Soy*
Driskell J.A, Sports Nutrition 2007; 109-163

9. PROTEIN QUALITY
Hoffman and Falvo, JSSM, 2004; 3: 118-130

10. Amino Acid Levels
Paul GL, JACN, 2009; 28,4,464S-472S

11. Health Benefits
Thompson et al, Milk Proteins 2009; p.57

12. Recommended Protein Intake for
Adults
(70 kg) (55 kg)
Whitney E and Rolfes SR. Fitness: Physical Activity, Nutrients, and Body Adaptations. In
Understanding Nutrition. Eleventh Edition, Thomson Wadsworth Belmont, CA 2008 pg 188 .

13. NO WAY!...WHEEEEEEY!

14. WHEY
•Discovered 3000 years ago
•Considered waste by the dairy industry
Smithers GW. International Dairy Journal 18 (2008) 695– 704
•Contains ALL 20 amino acids
•Highest naturally occurring BCAA’s
•“Fast” Protein
•Rate of digestibility can influence protein synthesis
•Causes plasma amino acids to rise quickly
Driskell J.A, Sports Nutrition 2007; 109-163

15. THREE MAIN TYPES OF WHEY
• Undenatured whey concentrate
▫ 25 -40 % protein
• Current whey concentrate
▫ 50-89% protein
• Whey protein isolate
▫ 90-95% protein
Driskell J.A, Sports Nutrition 2007; 109-163

16. CASEIN
“Mooooo!”ve over Whey

17. • Research began in 19th
century
▫1830 Braconnot coined the word
“casein”
Thompson et al, Milk Proteins 2009; p.19-20
• Synthesized in the
mammary gland
Hoffman and Falvo, JSSM, 2004; 3: p.118-130
• Major component in
bovine milk
▫Casein = 70-80% total protein
Thompson et al, Milk Proteins 2009; p.22

18. CASEIN
• Ability to form clots
• “Slow” protein
▫ Longer and lower blood plasma AA concentrations
Muted peaks
Hoffman and Falvo, JSSM, 2004; 3: p.118-130
• Found as caseinates
▫ Native casein does not dissolve well

19. STRUCTURE
•Structure/properties/ stability technologically important
Thompson et al, Milk Proteins 2009; p.36-37
•Scattering of light by micelle gives milk white colour
Thompson et al, Milk Proteins 2009; p.26
•Very Flexible nature amphipathic structure = good
emulsifying/foaming properties
http://www.foodscience.uoguelph.ca/deicon/casein.html

20. http://www.solae.com/en/Soy-Markets/Sports-Nutrition/Building-Muscle-Mass.aspx

21. Anobolic Signaling of Skeletal
Muscle
Pimentel GD and Zemdegs JCS. Leucine stimulates mTOR and muscle protein synthesis in both animal and human
http://www.efdeportes.com/efd131/leucine-stimulates-mtor-and-muscle-protein-synthesis.htm Date accessed March 14 2011

22. Leucine Increases Muscle Protein Synthesis
(MPS) 6 FOLD!
~500%
67%
280%
150%
Atherton PJ et al. Amino Acids (2010) 38:1533–1539

23. Bottom Line…
• Leucine is distinct amongst the BCAA/EAA
▫ Potent stimulation of anabolic signaling in
Skeletal Muscle cells through the mTORC1
pathway.
Atherton PJ et al. Amino Acids (2010) 38:1533–1539

24. Rapid ingestion of Protein is more effective at
increasing MPS
West DW et al. American Journal Clinical Nutrition 2011;94:795-803

25. Continued…
193%
95% 121%
42%
West DW et al. American Journal Clinical Nutrition 2011;94:795-803

26. Bottom Line…
• Rapid ingestion of Whey Bolus > than time
delayed ingestion at increasing MPS.
▫ Important implications for supplement
timing/eating patterns and protein choice post
exercise
▫ Tang et al (2009) found Whey ~122% > Casein,
Whey ~ 31% > Soy isolate @ stimulating MPS post
exercise
• This is NOT a true representation of Casein
protein West DW et al. American Journal Clinical Nutrition 2011;94:795-803

27. mTOR signaling increases in Young and Old
post exercise with WPI!
Farnfield MM et al. Appl. Physiol. Nutr. Metab. 37: 21–30 (2012)

28. BUT WAIT…
~35%
n.s difference between WH and CS
Tipton KD et al. MSSE. Vol. 36, Iss. 12, (2004), pg 2073-2081

29. WHEY
Liquid Gold

31. Subjects Outcome Exercise Dosage Diet
Measures Modality
n= 19 Males Δ STRENGTH High intensity Casein = 90 g Nutritional
(13 finished) (1RM) compound protein, 3 g intake was
Squat exercises CHO 1.5 g monitored by
Rec. Body Lat pull down fat/100g dietary recalls
builders Bench press Prep (wk 1-2)
Overload (wk WI = CS
2 groups Body 2-4)
Composition Overload (wk 1.5 g/kg/day (4
Casein (CS) 5-10) equal servings
Plasma throughout the
Whey Isolate glutamine 3 d/wk for 10 day) + diet
(WI) wks
80 kg person
consumed 4
30g servings
(Br,L, PT, D)
Cribb PJ et al, International Journal of Sport Nutrition and Exercise
Metabolism, 2006, 16, 494-509

32. RESULTS Body Comp.
482%
~900%
Cribb PJ et al, International Journal of Sport Nutrition and Exercise
Metabolism, 2006, 16, 494-509

33. 1 RM Strength Results
27%
171%
69%
Cribb PJ et al, International Journal of Sport Nutrition and Exercise
Metabolism, 2006, 16, 494-509

34. Conclusion
• Study demonstrated WI > CS  strength, LBM,
decreasing FM
• Limitations  Mean weight of WI group was ~4.5
kg heavier to start than CS group, low subject
number
• LBM results can be attributed to cysteine in WI
▫ 3-4 fold higher than in CS
▫ WI augments urea biosynthesis pathways to preserve
muscle AA pool
Cribb PJ et al, International Journal of Sport Nutrition and Exercise
Metabolism, 2006, 16, 494-509

35. Hydrolysate vs. Non Hydrolysate
Reference Exercise Dosage Outcome Results Comments
Measure(s)
Buckley et al, 100 maximal 25g of WPI Peak isometric PIT recovery: “Recovery
Supplementation with eccentric torque (PIT) WPIHD > WPI and attributable to the
a whey protein contractions of 25g of WPIH supplement
FW
hydrolysate enhances
right leg Muscle soreness - Returned 6hrs stimulating repair
recovery of muscle
force-generating Flavoured water post Ex of damaged skeletal
capacity following 5kg on ankle Serum creatine muscle tissue”
eccentric exercise, J of kinase Muscle Soreness:
Science and Med. in 1,2,6,24 hrs n.s difference Short study (24 hrs)
Sport 13 (2010) 178– Plasma TNFα between the groups - DOMS lasts ~72
181 hours post Ex.
Whey vs Casein
Reference Exercise Dosage Outcome Results Comments
Measure(s)
Allison AG. The Effects of 12 week study/ 3 d a WP: 20 g + 5 g CHO 1 RM (kg) Vol. Incr. (wk 4 – 12) -For Both 1RM WP
a 12-week Resistance week WP = 26% started at a much higher
Training Program
Bench Press baseline measure than CS
CS: 20 g + 5 g CHO CS = 36%
Combined with
Casein or Whey Full body Leg Press WP & CS sig. different
Protein Progressive RT 1RM BP (Δ base) than CHO supplement for
CHO: 25 g WP = 33%
Supplementaion on 80% 1RM (3 sets -10 1RM LP
Body Composition, CS = 54%
reps) Ingested everyday
Muscle Strength, and n.S difference between
Markers of Satellite Cell for 12 wks, 30 mins 1RM LP (Δ base) groups for 1RM BP
Activation in Older load increased >10 WP = 69%
post Ex.
Males. MSc Thesis, reps completed CS = 89%
Age: 55- 75 yrs
Baylor
University, 2010, pp. 128

36. Pre and Post Supplementation
Reference Exercise Dosage Outcome Results Comments
Measure(s)
Hulmi et al, Acute 2 week control period 2 week control Muscle strength CSA n.s difference between
and long-term (maintained normal period VL: all other measures of
effects of activities) mCSA
mCSA WP = 14.8 ± 6.8%,
resistance exercise WP = 30 g (pre vs -QF PL = 11.2 ± 5.6%
Total body heavy RT All other measures of 1
with or without
(40–85% 1 RM) post) -VI, VM, VL Significant RM (leg ext, bench
protein ingestion
Reps R , Sets ,
on muscle press and unilateral
hypertrophy and PL = Non energetic Iso. Leg Ext. iso. knee ext and
2 d/wk for 21 weeks
gene expression, WP = 24.3 ± 12.3% Flex.) increased
Amino Acids (2009) 2 days rest between PL = 19.3 ± 15.5% significantly over
37:297–308 Over a control control
group Subjects were
Focus on knee
untrained
extensors and flexors
Whey Protein and Recovery
Reference Exercise Dosage Outcome Results Comments
Measure(s)
Cooke et al, Whey 4 sets x 10 reps @ 14 day Isometric knee See next slide Used untrained
protein isolate 120% 1RM w/ 3 supplementation extension strength individuals to
attenuates minute rest periods post exercise maximize muscle
strength decline damage
Isokinetic knee
after eccentrically- Leg press, leg
induced muscle WPIHD vs CHO stregnth WPI attenuated
extension/flexion exercise-induced force
damage in healthy
individuals, JISSN 1.5 g/kg.bw/day (@ Plasma CK and LDH reduction compared to
(2010), 7:30 breakfast, lunch, muscle damage CHO
mid afternoon and markers WPIHD resulted in
after dinner) much lower CK levels
from 2-7 post exercise

37. Cooke MB et al, Journal of the International Society of Sports Nutrition, 2010,
7:30 http://www.jissn.com/content/7/1/30

38. CASEIN
Milk Powerhouse

40. Subjects Outcome Exercise Dosage Diet
Measures Modality
n= 13 1RM 8 weeks TFR: Followed strict
(males 18-19) Squat 10am & 3:50pm regimen of supp.
Bench press Multi-joint (10 mins pre) timing
Untrained exercises
FFM Larger muscle TDR: Normal diet
2 groups groups 10am & 10:30pm food records
(5hrs post)
Time focused Warm up on Maintained
Reg. (TFR) cycle ergometer 80.8±1.4 g ordinary eating
protein powder habits
Time divided 3-4 sets, 6-10 (70 g protein
Reg. (TDR) reps @75-80% 82% Casein)
1RM
Crossover study = 1.08 g/kg
Familiarization – protein
correct technique
Burk et al, Nutrition Research 29 (2009) 405 - 413

41. Big Gains with Casein
Relative 66% Relative 31%
Absolute
Absolute
Burk et al, Nutrition Research 29 (2009) 405 - 413

42. Bottom Line
•1st study to investigate timing pattern of pure protein
based supplement and RT
•ΔFFM: TDR>TFR = increase in 1RM squat strength (r
= 0.569, P = .041) (Pearson product analysis)
•Casein improved 1RM squat and bench press
▫ n.s difference between timing regimens

43. VS. WHEY (hydrolysate)
Reference Exercise Dosage Outcome Results Comments
Measure(s)
Demling et al, Effect Progressive Casein = 37 g Body composition Casein Δ strength = Sig difference btwn
of a Hypocaloric resistance training (25% caloric intake) 59 ± 9% (mean: group
Diet, Increased (supervised by Δ STRENGTH (1RM) shoulder, chest, legs)
protein intake and trainer Whey = Casein Chest press LBM Strength
resistance training Shoulder press Whey Δ strength = (r=0.65)
on lean mass gains 4 d/wk (1 day rest Post work out, and Leg press 29 ± 9%
and FM loss in btwn)  12 wks 8-10hr after 1st dose CP > WP
overweight police
officers, Ann Nutr Control = non- “likely due to
Metab 200;44:21-29 lipogenic, improved nitrogen
hypocaloric diet retention and anti
(80% pred. needs) catabolic effects of
casein hyd.”
RT in Elderly
Reference Exercise Dosage Outcome Results Comments
Measure(s)
Verdijk LB et al, Protein RT: 3 d/wk PL = water 1RM 1RM n.s difference btwn
supplementation before Leg Press: CS = PL groups
and after exercise does Wk 1 - 4: 60% of 1RM 24%
not further CS = 20 g (pre &
(10–15 reps) to 75% Muscle Hypertrophy Timed ingestion w/
augment skeletal muscle post)
hypertrophy after 1RM (8-10 reps) Leg Extension RT did not enhance
resistance training in CS = 38 ± 4% skeletal muscle mass
elderly Wk 5 – 12: 75 – 85% PL = 27 ± 3% and strength gains in
men, Am J Clin Nutr 1RM (4 – 8 reps) elderly men
2009;89:608–16 CSA (%)
Type I: no diff Participants age: 72 ±
Type II: CS 38% 2 yrs

44. AND THE WINNER IS…
•No specific protein is best
▫Each has own benefits
•Whey – initial spike, BCAA’s and anabolic
effects?
•Casein – attenuating protein degradation,
anabolic effects

45. Adaptations to Resistance training

46. THANK YOU!