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A lot of people out there are looking to buy protein powder who generally think they need to buy just one container which limits them to one type protein.
This means a lot of people are trying to figure out whether they should go for the whey concentrate, whey isolate, casein protein, or some gainer type of blend. The problem with this line of thinking it is not that you only need one type and that one type of protein is sufficient for all purposes.
But then why are there so many different types and what’s the difference all about?
Benefits of Mixing Casein With Isolates
In this article we will explain why you should consider blending various types of protein powders as well as including a fiber supplement in your protein shakes to maximize the time window when your body is absorbing the protein absorbing the amino acids to rebuild your muscles during recovery.
The People’s Champ: Whey Proteins
Whey protein is the most common protein purchased because it’s the most widely marketed sport supplement around the world. It’s also the most affordable because it’s simply a dried byproduct of cheese making.
Whey protein however it can be for the broken down into multiple levels of refinement and increased filtration.
At one end of the spectrum you have the least filtrated type which is whey concentrate, which is pretty much just the raw whey powder product that’s made as a byproduct of cheese manufacturing.
The fact that it’s not that filtered is great because it includes a full amino acid spectrum and other components like lactoferrin which can help support muscle building and support healthy hormone levels.
The downside to whey concentrates is they usually have more fat and a higher total caloric count per serving so if you’re cutting or trying to get super ripped then whey concentrates are adding on unnecessary empty calories that can hinder your progress in fat burning.
On the other end of the spectrum of whey powders you have whey isolate which is a super process variant of weight concentrate. Whey isolate essentially has all the extra calories and fat stripped from it via complicated filtration processes so that it’s just pure protein without much else added.
This means it’s popular with people who are not trying to gain weight or are cutting as it won’t add any extra calories to your total daily count and will still provide a lot of protein per serving. This extra filtration though comes at a cost as whey isolates are some of the most expensive protein powders on the market.
Outside of the different types of whey proteins you have casein which is a less processed protein type that is very different from whey concentrates and whey isolates in that it clumps up in your stomach during digestion which means it digests much slower compared to concentrates and isolates.
It’s the slow digestion which makes casein a great protein powder for taking before sleep at night time as it will slowly drip feed aminos into your system for a longer period of time as you sleep so your body can recover. This is different than a whey isolate for example, that dumps all the amino’s into your system within the first hour or so of consuming them.
So you have one protein type that takes a while to digest and you have another one that acts very quickly and you also know that after working out it can take days for your body to fully recover so which protein type do you choose? The answer is all of the above!
Benefits of Mixing Whey & Casein
By mixing both casein powder and whey concentrate or whey isolate powder you are combining two different types of protein that digest at two completely different speeds.
So with both powders taken into account, one being fast-acting, and one being slow-acting, you have two protein sources that complement each other so that you have a constant drip of amino acids been fed in your system for an extended period of time after your work out.
There are a few brands that sell pre-blended proteins. The most popular is called Syntha-6 made by BSN and comes in a bright red container that you’ve probably seen at your local supplement store.
- MOUTH-WATERING PROTEIN POWDER - this is what happens when you take our delicious protein powder and combine it with COLD STONE CREAMERY flavor profiles... you're welcome
- CREAMY & RICH TEXTURE - the taste of ice cream with the texture of a milkshake - a match made in protein heaven
- 22G PROTEIN-MATRIX - consisting of whey protein concentrate, whey protein isolate, calcium caseinate, micellar casein, milk protein isolate, and egg albumin
While this is technically a blend, it’s not just casein and isolate, it’s a whole bunch of other stuff including egg protein, and bunch of added calories to make it taste better.
So, Syntha-6 is great in terms of taste, but in terms of calorie and fat per serving and a relatively low protein per serving it’s not the best option.
The best option in terms of pre-blended protein is PEScience SELECT protein powder. PEScience is protein powder that is a perfect blend of just straight up casein and whey so you get the two stage amino delivery and they also have a bunch of really good flavors so it’s not a pain in the ass to drink these after your work out.
- 24G Protein Per Serving | Low Carb | Low Fat
- SCIENCE BACKED - Blend of Whey and Casein (Like Select Protein) Better than Whey Alone
- Over 5 Grams of BCAA per serving with Added Leucine Peptides
The downside to the PES SELECT protein blend is that you’re paying a premium because it’s kind of a rare product in the market, and also they need to have their margin on top to justify offering something that’s not in quite as high in-demand as a plain isolate or a plain casein.
I regularly buy PEScience when I ‘m on the move ore traveling because I don’t have the time or the space or the tools like a funnel and multiple scoops to make my own blends. So in terms of convenience and quality PES SELECT protein is probably the best you can buy off-the-shelf pre-blended.
How to Make Your Own Blend
If you don’t mind putting in a little work yourself you can buy a dedicated casein protein and a dedicated isolate protein and pre-mix your own shakes to have the right balance. I prefer a straight up 50/50 split between the two types.
This will save you a little money in the long run as you can by casein in a 10-pound bag and isolate and a 10-pound bag and then mix them each time you make a shake to have a blend.
Currently I’m mixing my shakes with one scoop of Optimum Nutrition’s casein protein powder because I think it’s the best tasting on the market. The other half of the shake consists of one scoop of Now Sport whey isolate which I like because in terms of dollar per gram of protein it’s one of the most cost-effective and pure isolates so you can buy.
- Casein not only supports muscle rebuilding, it may also help with weight management support by helping you feel fuller longer
- The Gold Standard for Slow-Digesting Protein, delivering 24 Grams of slowly digesting protein per serving that is best used between meals or before bed
- Each Serving of Gold Standard 100% Casein provides nearly 5 Grams of Naturally Occurring BCAAs and is an Excellent Source of Calcium
- Same trusted quality with a brand new look! Packaging may vary
- This NOW unflavored protein powder provides 25 g of whey protein isolate and supplies branched-chain amino acids. It's bioavailable and easily digested. (Non-GMO, Keto Friendly, No Artificial Sweeteners, Quality GMP Assured, Soy Free)
- The Informed-Sport seal is your assurance that each and every production run of these NOW Sports products has been tested for banned substances by LGC, a globally recognized assurance program for anti-doping in sports nutrition products. In addition to...
I like mixing as it gives me a shake I can take on the go or two work that I know will be drip feeding my muscles for hours instead of just blasting them with aminos dissipating. I don’t want a spike, I want a long steady flow of EAAs baby!
So once I’ve added my casein and my whey isolate I will usually also add one scoop of fiber supplement. I got the idea to add fiber to my shakes from Derek at More Plates More Dates, after he explained how important the process of digestion is in terms of making use of supplements you take so that you are actually building muscle and not just pissing and shitting them out.
Irregular bowel movements or diarrhea can put a hamper on your workouts and also make you lose your hydration and your nutrients, so adding a fiber supplement to your shakes ensures that you can maintain a regular digestive cycle and all your nutrients like the protein itself are being correctly absorbed in your digestive system.
- VEGAN FIBER: Our RAW fiber contains 9g of fiber per serving (36% DV) along with 7 grams of protein, probiotics, and omega 3 fatty acids for overall health
- SUPERFOOD FIBER: RAW fiber is made with 15 RAW organic superfoods, including sprouted seeds, grains and legumes
- CONSTIPATION RELIEF: Supports gut health, regular bowel function, cardiovascular function, and overall health
I personally prefer this fiber blend that’s just called Raw by Garden of Life because it’s pretty much just ground up different types of sprouts and like flax seeds so you getting both your fiber as well as a whole shit load of healthy omega fats which supports healthy hormone levels and ultimately healthy muscle production.
There are cheaper fiber options out there like Metamucil or corn phylum, but these are just fiber for fiber safe and don’t include any sort of nutrients so I’d rather take a fiber supplement that adds something to my shakes like omegas instead of just putting in fiber for the sake of fiber.
So next time you’re buying protein just do the math yourself, check what it cost for one bag of casein and one bag of isolate is and how many servings per container or bag there are and if you added it together how many shakes you can get in total compared to pre-blended mixes. Also check out trying adding fiber to your shakes and see how it goes.
If you have any other protein shake recipes or tips for maximizing nutrition and gains let us know in the comments below because we are always looking for new ways to optimize our diet and workout routines and we like sharing that information with our readers.
Last update on 2019-04-18 / Affiliate links / Images from Amazon Product Advertising API