Whey protein is a complete protein meaning it contains all 9 essential amino acids. Whey also has a high concentration of branched chain amino acids which can be directly taken up by skeletal muscle without metabolizing in the liver. Therefore, whey protein is fast acting, rapidly digested, and suited for taking before, during, and immediately after a workout.
Casein is the most abundant protein in milk. It is an excellent source of glutamine and crucial for strength athletes. Unlike whey protein, casein has a slower rate of digestion, and results in a slow but steady release of amino acids into circulation. Casein is more suited for in between workouts and may be taken before going to bed to minimize protein breakdown during the overnight fast.
Soy protein powders are a great alternative if you are allergic to casein and whey or are a vegetarian. However, it is important to look for one fortified with methionine for best results since that is missing from soy protein.
Chocolate Banana Protein Smoothie