Whey, Casein or Albumin: what are the differences and advantages?

If you are looking for supplements to gain lean mass, you have probably heard of Whey, Casein and Albumin.

Although they are all used to increase protein intake, each of them has distinct characteristics that may influence your choice.

Let’s explore the differences between these three types of proteins, helping you decide which is the best option for your needs.

What is it for?

Whey, Casein and Albumin are protein-based supplements that help supplement your daily intake of this nutrient, especially when you can't reach your protein goal at main meals like lunch and dinner. 

They help in muscle formation through protein synthesis and also prevent the loss of muscles already built (if consumed correctly) preventing muscle catabolism.

The best thing is that, because they are powdered, they are super versatile: You can take them anywhere without worrying about spoiling. Just mix them with water, and you have a protein supplement ready to consume at any time.

To give you an idea of how convenient they can be: imagine that you need 30 grams of protein per meal. To get that amount from food alone, you would have to eat about 120 grams of cooked chicken breast, which is equivalent to approximately 4 to 5 small pieces. Now, if you opt for a whey protein supplement, you would only need about 30 grams of powder to get the same amount of protein. 

This means that it is much easier and faster to consume the protein you need without having to prepare and eat large amounts of food.

Complete guide:

Before you read about the differences, remember that in this article, we will only focus on comparing these proteins. 

If you want to understand more details about each one, we have developed a complete guide that explains everything you need to know, including how to take it, its benefits and harms of each protein. Just click:

Casein: Casein: what it is, benefits and harms and how to take it.

Differences between whey, casein and albumin:

How are they made?

Whey Protein: Whey is derived from milk. The process begins during cheesemaking, when the milk is separated into two parts: the solid part, which becomes cheese, and the liquid part, known as whey. This liquid is then filtered and processed to remove water and impurities, resulting in a concentrated powder. After drying, whey is often flavored, making it a tasty and easy-to-use protein supplement.

Casein: is also derived from milk. It is extracted from the solid part that makes cheese, formed during the coagulation of milk. After coagulation, the casein It is separated and purified through filtration, removing impurities and resulting in a concentrated powder.

Albumin: It is made from egg whites. The production process involves separating the egg whites, which are then filtered and dehydrated to form a powder. 

Speed of digestion

Whey Protein: It is a protein of fast digestion. It is quickly absorbed by the body, approximately 30 to 60 minutes after consumption, depending on the type of Whey. It provides amino acids to the muscles immediately. Therefore, it is often used as a post-workout supplement for rapid recovery after exercise.

Casein: It is a protein of slow digestion. This means that it is gradually absorbed by the body, releasing amino acids continuously over several hours. Therefore, it increases satiety.

Albumin: Originating from egg white, albumin has a intermediate digestion. It is absorbed more slowly than whey protein, but more quickly than casein. This also makes it a good option for providing a constant source of protein throughout the day, offering ongoing support for muscle recovery and maintenance of lean mass.

Advantages of Whey, Casein and Albumin: What each one offers

1. Whey Protein, advantages:

• Rapid Absorption: Whey protein is quickly absorbed by the body, which is great for providing amino acids to the muscles immediately after training. This helps with quick recovery and muscle growth.
• Versatility: It can be easily mixed with water, milk or other beverages, and is easy to incorporate into your daily diet.
• Facilitates Post-Workout Recovery: Ideal for those seeking immediate and efficient recovery after intense physical activities.
• Diverse Flavor: Generally available in a wide range of flavors, making consumption more enjoyable and personalized, according to your taste.
• Various recipes: It is common when entering TikTok to find thousands of different recipes and ways to consume whey, this is good, as it can be a solution for people who quickly get tired of the same flavor.

2. Casein, advantages:

• Sustained Release of Amino Acids: It is digested slowly, gradually delivering amino acids to the body over several hours. This helps maintain muscle recovery overnight.
• Improves Satiety: Because it digests slowly, it can help keep you feeling full for longer, which can be useful for controlling your appetite.
• Bone health: It improves the absorption of calcium, an essential mineral for healthy bones and teeth.

Find out more at: Casein: what it is for, benefits and harms and how to take it.

3. Albumin, advantages:

• Lowest price: It usually has the lowest price when compared to other options, making it more economical.
• Good Intermediate Digestion: Although it is absorbed a little more slowly than Whey, Albumin still provides a good amount of amino acids to the muscles.
• Good for Lactose and Casein Intolerant: Because it is derived from eggs, Albumin does not contain lactose, which makes it a suitable alternative for those who are lactose intolerant.
• Recovery Support: Helps with muscle recovery and growth.

Disadvantages of Whey, Casein and Albumin: what are the risks?

Whey Protein, disadvantages:

Lactose intolerance: As mentioned, Whey Concentrate contains lactose, which can cause digestive discomfort in people with intolerance (although there are versions such as Isolate and Hydrolysate with less or no lactose), Whey Concentrate is still problematic for those with this condition.

Highest cost: It is generally more expensive than casein and albumin. Whey Protein Isolate and Hydrolysate versions tend to be even more expensive due to the additional processing required to increase the purity of the protein.

Possible allergies: People with allergies to milk proteins (such as casein) may have adverse reactions to Whey Protein Concentrate, making it unsuitable for them.

Gastrointestinal discomfort: Such as bloating, gas or diarrhea, especially if they have sensitivity to added ingredients or difficulty digesting dairy proteins.

Processing and additives: Some Whey products may contain additives, artificial sweeteners, or other ingredients that may not be healthy, depending on the brand and formulation.

Casein, disadvantages:

Slow digestion for post-workout: It is a slow-digesting protein, which can be a disadvantage for those who need a quick source of amino acids, such as after training, where fast-absorbing proteins like Whey are more suitable.

Lactose intolerance: Like other dairy products, Casein may contain lactose, which can cause digestive discomfort in people with intolerance.

Milk allergies: People with allergies to milk proteins, including Casein, may have adverse reactions when consuming it, making it unsuitable for them.

Damage to the intestinal barrier (Intestinal hypersensitivity): when it is digested, it can, in some cases, “unprotect” the intestine.

BCM-7: Type A1 casein can generate a peptide called BCM-7 (beta-casomorphin 7) during digestion. Studies indicate that BCM-7 can have several negative effects, such as causing constipation and dry stools, reducing gastric secretion and hindering the absorption of nutrients, in addition to causing abdominal discomfort due to contraction of the gallbladder.

It can also damage the intestinal barrier, allowing fungi and bacteria to enter the body, which can cause health problems. In addition, in a weakened intestinal barrier, BCM-7 can cross into the bloodstream and affect the central nervous system, possibly contributing to conditions such as cardiovascular disease, diabetes, autism and schizophrenia, as some studies indicate. We explained about BCM-7 here: A2A2 Milk: What is the difference, what is it for and the benefits

Texture and flavor: Casein has a thicker texture and can form lumps when mixed with liquids, which can be unpleasant for some people. Additionally, its flavor may be less palatable compared to other proteins.

Less versatility: Due to its thicker texture and ability to form a gel in the stomach, it may be less versatile for certain culinary recipes compared to Whey.

Possible effects on sleep: Although it is commonly used before bed, some people report that Casein can cause digestive discomfort during the night, which can interfere with the quality of sleep.

Albumin, disadvantages:

Taste and odor: Albumin, derived from egg whites, can have a distinctive taste and odor that some people find unpleasant. This can make it difficult to consume, especially in shakes or mixed with other foods.

Possible gastrointestinal discomfort: Some people report gastrointestinal discomfort, such as gas, bloating or flatulence, after consuming Albumin, due to its slower digestion and the presence of sulfur compounds.

Allergies: Albumin is derived from eggs, which are a very common allergen. People with egg allergies should avoid Albumin.

Moderate digestion: While not as fast as whey or as slow as casein, albumin has a moderate digestion rate. This can be a disadvantage for those looking for a very fast or very slow absorbing protein, depending on the situation.

Lower solubility: It can be more difficult to mix in liquids, resulting in a grainy texture or clumping, which can be less palatable.

Less complete amino acid profile: Although it has a good amino acid profile, it is less rich in branched-chain amino acids (BCAAs) compared to Whey Protein, which can be a disadvantage for those focused on optimizing protein synthesis and muscle recovery.

Which one is tastier? Taste and texture

Whey Protein It is considered tastier and has a better texture. It tends to be smoother and dissolves well in liquids, offering a variety of pleasant flavors.

Casein It has a thicker texture and can be a bit grainier. Some people find it less flavorful, especially when mixed with water, but it can be delicious in recipes.

Albumin It is known for having a stronger flavor and a grainier texture, which may be less palatable to some. It usually needs to be mixed well and is most popular in recipes or mixed with other ingredients to mask the flavor.

Who is it suitable for and which one to choose?

O Whey Protein Concentrate it is indicated:

• For those who need one quick recovery after training.
• For those who prioritize the flavor and texture.
• Anyone looking for a practical solution for breakfast or a snack.
• Who is on a diet for weight loss.
• For people who no suffer from lactose intolerance serious.

THE Casein is indicated for:

• Anyone who wants long-lasting protein support as it provides a slow release.
• Those who follow diets with long periods without food: Useful for maintaining blood amino acid levels during periods without meals, such as intermittent fasting.
• Athletes in maintenance phase: Good for those who want to maintain muscle mass without gaining fat, especially in lighter training phases.
• For people who are not allergic to milk proteins: People with allergies to casein or other milk proteins should avoid consumption, as it can cause adverse reactions.

THE Albumin is indicated for:

• Who is looking for a protein? economic and affordable: a cheaper option.
• Good for lactose and casein intolerant people: Made from egg whites, it does not contain lactose, making it a good alternative for those who cannot consume dairy products.
• Who needs a protein moderate absorption: Ideal for consumption between meals or as a daily supplement to help maintain muscle mass.
• For people who no are allergic to eggs: Albumin is derived from egg whites, so it is not suitable for those with egg allergies.

Other frequently asked questions

Does all whey contain casein? Is there whey without casein?
There are different types of whey protein. Whey concentrate may contain traces of casein, while whey isolate and hydrolysate generally do not contain casein.

Can I take Whey with casein or Albumin together?
Yes, it is possible to combine these supplements. Many people mix whey with casein to get the benefits of fast and slow digestion, and albumin can be added to diversify protein sources.

Is Growth's Casein, Whey and Albumin good?
Growth is a well-known supplement brand that is highly sought after on the internet. It is worth remembering that “Growth” is not a different type of protein, but rather a brand that offers different types of products.

Can people with casein and lactose intolerance take Whey or Albumin?
People with intolerance to casein should avoid concentrated Whey Protein, as it may contain traces of this nutrient. In these cases, isolated or hydrolyzed Whey is a safer option. Albumin, derived from egg whites, is an excellent alternative, as it does not contain casein.

Can people with lactose intolerance take casein, whey or albumin?
Casein and whey concentrate may contain lactose, then it is better to opt for whey isolate or hydrolysate, which have less lactose. Albumin does not contain lactose, making it a good alternative for those who are lactose intolerant.

What is the best protein for gaining muscle mass?
It depends on your needs and goals. Whey protein is great for quick recovery and muscle growth after a workout, while casein is useful for a prolonged release of amino acids. Albumin offers an intermediate digestion that can be beneficial at different times of the day.

Can I substitute one protein for another in my diet?
Yes, each protein has its specific benefits, and you can alternate or combine them according to your nutritional needs and goals.

Remember, consult a nutritionist, who can assess your individual needs, taking into account factors such as health goals, diet and food intolerances, to recommend the option that best suits your profile. This way, you can ensure that you are making the most appropriate choice in a safe way.

Complete guide to each protein

Now that you understand the differences between these proteins, don’t miss the chance to explore our complete guide to each of them. 

Find out how to take it, as well as the benefits and harms of each option. Click on the links below to access the guides:

Casein: Access the complete guide.

Sources and bibliographic references:
– A1 and A2 milks: review of their potential effects on the digestive tract – Unicamp
– Effects of A1 and A2 variants of β-casein on human health—is β-casomorphin-7 really a harmful peptide in cow milk?
– Health Benefits of Whey Protein: A Review.
– Functional properties of whey, whey components, and essential amino acids: mechanisms underlying health benefits for active people (review).
– Use of albumin: an update.
– The role of albumin in nutritional support.