Protein supplements: whey and casein

Overview

Why performers take protein supplements, whey and casein and when each is taken, strength athletes' daily protein needs with a worked example, the risks of excess protein, timing, and protein with carbohydrate.

What you need to know

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Questions from this subtopic

Each one with the model answer underneath.

1. 1

   Why might a performer take a protein supplement?

   Model answer

   Protein supplements help performers meet a high daily protein need conveniently. Protein supports muscle repair and growth after training.

2. 2

   What is whey protein?

   Model answer

   Whey protein is a milk protein that is digested and absorbed quickly. Whey is often taken straight after training to start muscle repair.

3. 3

   What is casein protein?

   Model answer

   Casein protein is a milk protein that is digested slowly. Casein releases amino acids steadily over several hours.

4. 4

   When is casein protein usually taken, and why?

   Model answer

   Casein is often taken before sleep. The slow release of amino acids supports muscle repair overnight.

5. 5

   How do whey and casein differ in use?

   Model answer

   Whey is absorbed quickly, so whey suits the period straight after exercise. Casein is absorbed slowly, so casein suits long gaps between meals.

6. 6

   Which performers are most likely to use protein supplements?

   Model answer

   Strength and power athletes such as weightlifters use protein supplements most. Endurance athletes take protein to aid recovery from heavy training.

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