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GYM CONQUER ジム筋華のブランドイメージ

Whey VS Casein! Which Protein Reigns Supreme?

"When it comes to protein, whey is the ultimate champion!" It's time to unveil the hidden truths about casein and why whey stands above it in the realm of proteins.

An image in JoJo style depicting a dramatic showdown between whey protein and casein protein. Whey protein is portrayed as a powerful, radiant figure with a muscular build and a glowing aura, while casein protein is depicted as a shadowy, ominous figure surrounded by chains and dark energy. The background is a surreal, colorful landscape, emphasizing the epic battle. Stylized sound effects like "ORA ORA ORA!" and "MUDA MUDA MUDA!" enhance the JoJo-like atmosphere.

Cysteine Content

One of the reasons whey protein is a powerhouse is its high cysteine content. Cysteine helps produce glutathione in the body, a potent antioxidant that boosts the immune system. Glutathione is the guardian of our body, enhancing immunity and improving nitrogen balance, which leads to increased muscle mass.

In contrast, casein contains very little cysteine and does not offer the same immune-boosting benefits. Some reports even suggest that casein may suppress the immune system. Casein-derived opioids can inhibit cysteine uptake, potentially causing widespread DNA methylation changes. "What!? If this is true, avoiding casein is a no-brainer!"

Slow Absorption?

Casein is often praised for its slow absorption, but what's the real story? A study indicated that casein could maintain elevated blood amino acid levels for up to 7 hours. However, in this study, 43g of casein was consumed compared to 30g of whey. Naturally, a larger quantity keeps amino acid levels elevated longer.

After 5 hours, leucine levels in the casein group were 61% above baseline, while whey was 29% above. However, glycine and alanine levels dropped below baseline after 5 hours in the casein group. "This detail can't be ignored!" The sustained high leucine levels with whey are a testament to its power.

When equal amounts of whey and casein (about 20g) were consumed, the blood levels of essential amino acids were similar after 3 hours. However, muscle protein synthesis was 93% higher with whey than with casein, and post-exercise, whey was 122% more effective than casein. "This is the true strength of whey!"

Casein and Health

Casein comes in three types: α-casein, β-casein, and κ-casein. Cow's milk contains about 55% α-casein, 15% β-casein, and 30% κ-casein. Human milk, on the other hand, has very little α-casein and primarily β-casein. "The human body is better suited for β-casein!"

Some claim that casomorphin, a peptide in casein similar to morphine, is linked to autism and schizophrenia. However, no reliable studies support this claim. "Rest easy!"

β-casein can be further classified into A1 and A2. Holstein cows have more A1, while Jersey cows have more A2. Research suggests A1 β-casein might be linked to atherosclerosis, but this was based on rabbit studies. A2 milk, believed to be easier on the digestive system, is widely available in countries like Australia. "When choosing milk, A2 might be a better option."


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