Sour milk in conjunction with casein constitutes an ideal high-protein food
Max Müller
2026-03-23
4 min. read
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The primary objective of supplement manufacturers is to create products that have the optimal formulation to achieve the best outcomes. Depending on the product and its intended use, these outcomes will mean something else. Some supplements are intended to improve health and functioning of the immune system, others are responsible for burning fat, but one of the most significant areas of this industry is supporting muscle mass growth.
The contrasts between whey protein and casein
Whey protein and casein, although often presented as two completely different products, are in fact two sides of the same coin. Both of these fractions are naturally found in dairy products as well as in dietary supplements for athletes, which are a by-product of cheese making. However, they are significantly different, as whey protein is a fast-absorbing protein, while casein is a slow-absorbing protein. Whey protein also causes a greater insulin release, which can be beneficial for quick post-workout recovery, while casein is better for long-term maintenance of a high amino acid level in the body. For this reason, it is recommended to consume whey protein after training, while casein should be taken before bedtime.
Possible advantages of combining these proteins
As you can observe, there are significant differences between these two kinds, and the choice is not as simple as it appears. However, a few years ago, an enticing proposition emerged. Theoretically, it sounds wonderful and offers several clear advantages: – a substantial increase in levels of amino acids and insulin immediately after consumption, which remains raised up to 7 hours after consuming such a nutrient; – a significant influence on muscle protein synthesis both immediately after consumption and after a few hours; – a reduction in protein oxidation, which is observed when consuming only serum protein. It might be better if we take them together! Why should we separate these two fractions?
Nature understands its creation the best
Although the aforementioned advantages may seem logical, they were merely assumptions that had not been confirmed until recently. In 2016, a study was published, whose main author was Atsushi Kanda (Japan). The main objective of the researchers was to compare the anabolic response after consuming whey protein, casein, soy protein, and a mixture of casein and whey protein. The most interesting are the results of the last group, in which the supplement consisted of 80% casein and 20% whey protein. These proportions are not accidental, as their creator is none other than Mother Nature herself.
Practical suggestions for combining whey and casein protein
It is still premature to draw hasty conclusions, considering that this is a single study conducted on rats. These animals are a good example for the human body, but they do not provide us with final answers. Nevertheless, the results of this study are in line with our assumptions, logic, and current human studies. It is very likely that the combination of these two proteins yields better results and it is worth considering their use. However, this does not mean that these proteins are useless when used separately. It is also worth considering the exact mix. It is not excluded that after training it is better to consume a drink containing more whey, while before bedtime the majority should consist of casein. There are already protein supplements that are a ready combination of these two components.
