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Leangains recommends casein powder vs whey, is this a bad idea?

Answered on August 19, 2014
Created May 17, 2011 at 12:19 PM

I was under the impression that Martin Berkhan of Leangains.com recommends casein powder as the protein powder of choice. I had followed that but I am not sure of the repercussions. What are the problems with casein and does whey protein not have these issues? Is it an OK idea to get some egg-based protein powder? I know it's better to eat whole foods but I'm looking for the best option of protein powder.

C3edabc6267abec9b5f8178e5d73552c

(725)

on June 23, 2011
at 03:13 AM

even if casein does take longer to absorb, your greatest growth hormone release is only an hour after you go to bed, so whey would be fine, if not even better

84666a86108dee8d11cbbc85b6382083

(2399)

on May 17, 2011
at 03:44 PM

Totally off topic but I have to cringe at monetization Paleo.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 17, 2011
at 02:19 PM

(duh, forgot the link. here you go:) http://www.optimumnutrition.com/products/100-whey-gold-standard-p-201.html

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 17, 2011
at 02:18 PM

for what its worth here is what i use for breakfast daily, and then immediately PWO. By immediately I mean like within 5 minutes of my last lift in the workout. Then about 30 minutes after that i have my PWO actual meal.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 17, 2011
at 02:17 PM

I think most people in the lifting world generally decide whey vs. casein based on the "absorption rate" if you will, of said protein. Most say that casein absorbs much slower while whey absorbs much faster. I suppose "absorb" means digest. Its all a little vague. Many say something like, eat casein before bed since it'll linger in your body longer through the night while you're sleeping, etc. I'm not really sure how much of that is based on science.

Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 17, 2011
at 01:14 PM

More jerky??!?!? Problem SOLVED.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on May 17, 2011
at 12:49 PM

I like it! Double bonus of less harmful and more likely to use sparingly.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on May 17, 2011
at 12:47 PM

It's mostly because of budget and fiancé issues. She doesn't want me housing all of the food that we make. I find a little bit here and there of supplements is a way to make the food last longer. Thanks for the explanations of the powders! Maybe I'll just make more jerky...

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3 Answers

1
Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 17, 2011
at 12:34 PM

Casein has some structural motifs that cause the immune system to respond to it similarly to gluten. Net effect: systemic inflammation if you chronically dose with casein be it through milk or powder. Of course, not everyone is sensitive, so you may be completely safe, or you may be contributing to inflammatory issues. Whey is a different milk protein that doesn't have these immunoactive structural motifs in it, so it doesn't cause the inflammatory issues.

Egg-based is mostly chicken albumin which I'm not aware of it being inflammatory at all. Maybe this is a good alternative.

Just curious, why do you want powder? I'm guessing it's about the "slow-absorbing" caseing and "fast-absorbing" properties of whey? I'm doing Leangains, too, and I haven't really struggled to get ~200g protein daily without powder (except 10g pre-workout BCAA) for the past couple of months. Just gotta pound down a pound and a half of cube steak a day.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on May 17, 2011
at 12:47 PM

It's mostly because of budget and fiancé issues. She doesn't want me housing all of the food that we make. I find a little bit here and there of supplements is a way to make the food last longer. Thanks for the explanations of the powders! Maybe I'll just make more jerky...

Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 17, 2011
at 01:14 PM

More jerky??!?!? Problem SOLVED.

0
Fe87afa634afe26f4f6fd956abe0b46a

(565)

on May 17, 2011
at 02:39 PM

It depends on the type of casein. There are a number of protocols that use Casein Hydrolysate, which is the quickest absorbing protein available (it's also expensive). One idea is to use it peri-workout in order to flood your blood with aminos while you're exercising, making the protein immediately available to working muscle. Whey is not able to do this as efficiently.

There is also the concept of protein pulsing which suggests having a Casein Hydrolysate shake on an empty stomach in order to jack blood aminos way up creating an anabolic state. It is suggested that blood amino levels will drop to baseline, or slightly below, after approximately 3-4 hours, and then it's time to "pulse" again. This protocol is supposed to help you get lean, and gain mass simultaneously.

Regular Micellar Casein protein, as someone mentioned above, is slow to digest and keeps blood amino levels steady over hours. This prevents muscle catabolism.

0
24fcc21452ebe39c032be6801d6bbadd

(9812)

on May 17, 2011
at 12:30 PM

FWIW, I did a virtual workshop a couple months ago with Melissa and Dallas of Whole9, and they were saying that if you must use protein powder, egg white protein is the way to go. They also said it tastes terrible, but I guess that's kind of an incentive to not use protein powder on a regular basis haha.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on May 17, 2011
at 12:49 PM

I like it! Double bonus of less harmful and more likely to use sparingly.

84666a86108dee8d11cbbc85b6382083

(2399)

on May 17, 2011
at 03:44 PM

Totally off topic but I have to cringe at monetization Paleo.

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