What is the difference between whey and casein protein, and which should I choose?
Both are high-quality milk proteins containing essential amino acids. Whey is generally digested faster than casein, but choice depends on nutritional needs, tolerance, diet and cost. There is no rule requiring whey after exercise and casein before bed.
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Is powder necessary?
Ordinary foods can meet protein needs. Powder may be convenient when eating or travel is difficult, but does not automatically replace a balanced meal. Timing a particular product cannot guarantee muscle gain without adequate training and energy.
Milk allergy differs from lactose intolerance
Milk-protein allergy can make both unsuitable, even when a product is low in lactose. Lactose intolerance depends on amount and formulation. Suitable plant sources can provide essential amino acids; read the label rather than relying on branding.
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Check protein per serving, sugar, extra ingredients, quality testing and cost. Kidney disease or a therapeutic diet requires individual advice. The most expensive or fastest-digested product is not automatically best.
Related reading: Do I need protein immediately after exercise to build muscle?.