Proteins: when and what to choose (whey, casein, plant-based) according to your goal

Introduction: Why choosing the right protein matters

Protein is an essential nutrient for everyone, but your needs and priorities change depending on your goals: gaining muscle mass, losing fat, maintaining mass on a low-calorie diet, improving athletic performance, or simply eating healthier. In addition to your daily total, the source (whey, casein, plant-based) and the timing of consumption influence how your body uses those amino acids.

In this detailed and practical article you will see:

• The basic differences between whey, casein, and plant proteins.
• When to choose each one according to your goal (hypertrophy, fat loss, recovery, before bed, veganism, advanced age).
• Optimal quantity and frequency per dose and per day according to scientific evidence and practical recommendations.
• Tips for combining proteins, improving their quality, and solving intolerances.
• Sample plans, recipes, and product recommendations (including Foodelis options).

1. Fundamentals: What is protein and how do we use it?

Proteins are macronutrients made up of chains of amino acids. They perform structural (muscle, skin), enzymatic, hormonal, and transport functions. The body does not store proteins as such, so regular intake is necessary to maintain a balance between protein synthesis and breakdown.

For performance and body composition purposes, the key process is muscle protein synthesis (MPS) , which, as opposed to muscle protein breakdown (MPB), determines whether there is a net gain in muscle mass. Resistance exercise (weightlifting) and essential amino acids (especially leucine) are the main stimuli for increasing MPS.

Key concepts

• Complete proteins: contain all the essential amino acids. Many animal proteins (whey, casein) are complete proteins; several plant proteins complement each other.
• Leucine: a key amino acid for activating the mTOR pathway that stimulates protein synthesis.
• Digestion and speed: Fast-digesting proteins (whey) rapidly raise plasma amino acids; slow-digesting proteins (casein) maintain elevated amino acids for hours.
• Protein quality: measured with indices such as PDCAAS or DIAAS; they indicate digestibility and amino acid profile.

2. Main types of protein in supplements

Below we explain the characteristics and most common uses of each type.

Whey protein

Whey is extracted from milk during cheese production. It is available as concentrate (WPC), isolate (WPI), and hydrolysate (WPH). It is high in essential amino acids and is rapidly digested, resulting in a significant increase in plasma amino acids after consumption.

Advantages:

• Fast absorption—ideal for post-workout recovery.
• High leucine content, effective in stimulating MPS.
• Generally good taste and solubility; many commercial options.

Limitations:

• Not suitable for lactose intolerant people (although isolate and especially hydrolyzed isolate may contain very little lactose).
• It's not vegan.

Casein

Also derived from milk, casein forms a gel in the stomach that slows digestion. It provides a sustained supply of amino acids for several hours.

Advantages:

• Slow release of amino acids—useful before bed or between long meals to reduce catabolism.
• Good for satiety in weight loss diets.

Limitations:

• Lower postprandial amino acid peak compared to serum.
• It is not suitable for vegans and may cause problems for those with casein intolerance.

Vegetable proteins (soy, pea, rice, vegetable mix)

Plant-based proteins are derived from sources such as soy, peas, rice, hemp, and combinations thereof. Historically considered inferior in quality, today's blended formulations (pea and rice, for example) offer much more complete amino acid profiles.

Advantages:

• Suitable for vegans and those looking for dairy-free alternatives.
• Lower risk of intolerance and often easier to digest for some people.
• Lower environmental impact in many cases (depending on the process).

Limitations:

• Some sources have less leucine or are limited in certain essential amino acids; solution: blends or higher intake.
• Variable flavor and solubility; some textures may be more floury.

3. When to choose whey, casein or plant-based protein depending on your goals?

Here you have practical recommendations by goal with explanations based on physiology and evidence.

Goal: hypertrophy and strength (gain muscle)

General recommendation: prioritize adequate daily total protein intake (see section 5). Regarding supplements:

• Whey protein: excellent for post-workout intake due to its rapid absorption and high leucine content. It promotes muscle protein synthesis when combined with strength training.
• Casein: Join your strategy as a nighttime intake or between long meals to maintain high amino acid levels and reduce protein breakdown.
• Plant protein: If you are vegan or prefer plant-based protein, choose blends (pea + rice) with a good leucine content and consider a slightly higher dose per serving if digestibility is lower.

Practice: After training, consume 20–40 g of whey protein with carbohydrates if your workout was intense. Before bed, 30–40 g of casein helps preserve and promote protein synthesis overnight.

Goal: fat loss without losing muscle

In a calorie deficit, protein protects lean mass and increases satiety.

• Choose any high-quality protein that helps you reach your daily protein goal. Whey is useful because of its ability to promote satiety and its thermic effect.
• Casein: useful before long periods without food (night) due to its satiating effect.
• Plant-based proteins: a valid option; prioritize blends and ensure you have sufficient leucine in each meal.

Practical: Aim for 1.6–2.4 g/kg of body weight/day (see below). Divide your intake into 3–5 servings. Use shakes to help you cover a calorie deficit while feeling full, avoiding empty liquid calories—combine them with fiber or healthy fats if you need extra satiety.

Objective: athletic performance and endurance

Muscle recovery and glycogen replenishment are key for athletes. Here, protein helps repair tissue and contributes to recovery.

• Whey: ideal after intense sessions combined with carbohydrates to optimize recovery.
• Casein: may aid in nighttime recovery.
• Plant proteins: effective if they provide a complete amino acid profile or are combined.

Practical: 0.3–0.4 g/kg post-workout, or 20–40 g of high-quality protein. Endurance athletes also benefit from protein intake combined with carbohydrates for immediate recovery.

Objective: elderly person (preserve muscle mass)

With age, "anabolic resistance" increases, meaning more protein and leucine are needed per meal to stimulate MPS.

• Recommendation: Increase the dose per meal to ~30–40 g of protein and prioritize sources rich in leucine.
• Casein can be useful for maintaining nighttime energy intake; whey for rapid energy boosts after physical activity.
• Plant proteins: combine sources and perhaps increase the amount per serving to compensate for lower leucine density.

Target audience: vegans and people with food intolerances

Modern plant-based protein blends can practically match the functionality of animal proteins if they are well-formulated. Look for products containing pea and rice protein or soy protein isolate with a good leucine profile.

• If you are vegan, prioritize a variety of protein sources throughout the day.
• If you are lactose intolerant, choose whey protein isolates (very low in lactose) or even better: plant-based proteins.

4. Protein timing: Does it really matter?

The old idea of ​​the 30–60 minute "anabolic window" has been refined. While protein immediately after training is practical and can optimize recovery if you haven't eaten in the preceding hours, the most important factors are your total daily protein intake and its distribution.

Practical findings:

• If you trained in a fasted state, a post-workout whey protein shake helps trigger an anabolic response.
• If you ate a high-protein meal 1–2 hours before training, the urgency of the post-workout shake is less.
• Distributing 20–40 g of good quality protein every 3–4 hours promotes synthesis throughout the day.
• Taking casein before bed (30–40 g) can increase nighttime muscle protein synthesis and improve recovery.

Strategies according to situation

• I train in the morning and don't eat breakfast beforehand: whey protein shake at the end + solid breakfast 1–2 hours later.
• Afternoon training after meals: a protein meal 1–3 hours before and a protein snack afterward may be sufficient.
• If you're looking to lose fat: prioritize protein at breakfast and lunch to increase satiety and thermogenesis.

5. How much protein do you need? Dosage by weight and per meal

The recommendation varies depending on activity, age, and goal. Below is a practical guide based on scientific reviews and current consensus.

General recommendations

Aim	Recommended daily intake (g/kg)	Grades
Sedentary person	0.8–1.0 g/kg	Minimum RDA to avoid deficiency
Active/Recreational Citizen	1.0–1.4 g/kg	Supports light recovery
Muscle gain / strength training	1.6–2.2 g/kg	Common target: 1.6–2.0 g/kg; up to 2.2 g/kg in intense phases
Fat loss while preserving muscle	1.8–2.4 g/kg	Higher protein helps preserve lean mass
Elderly person	1.2–1.6+ g/kg	Greater protein "sensitivity" required

Dosage per meal

Most studies suggest that a range of 20–40 g of protein per meal maximizes protein synthesis in young adults; older adults may need 30–40 g. The goal is to achieve around 3–4 meals containing that amount each day.

6. Practical comparison: whey vs casein vs plant

In this section we recap comparative advantages and disadvantages and give examples of when to use each one.

Feature	Serum	Casein	Vegetable (mixture)
Absorption speed	Fast	Slow	Variable (intermediate)
Peak amino acids / leucine	High	Lower peak, prolonged	It depends on the mixture
Ideal use	Post-workout, immediate	Before bed, between meals	Daily, vegans, intolerant
Suitable for vegans	No	No	Yeah
Taste/Texture	Very good	Good (thicker)	Variable

7. Protein quality: PDCAAS, DIAAS and leucine

Protein quality depends on the amino acid profile and digestibility. Two common indices:

• PDCAAS (Protein Digestibility Corrected Amino Acid Score): evaluates essential amino acids and digestibility in humans.
• DIAAS (Digestible Indispensable Amino Acid Score): more recent and considered more accurate, it measures ileal digestibility of amino acids.

In practice, a protein with high leucine content and good digestibility (whey, soy isolate, well-formulated vegetable blends) will offer better anabolic responses per gram.

8. How to combine proteins to improve their effectiveness

Combining sources can overcome amino acid limitations. Examples:

• Rice + pea: complementary profile that improves relative lysine and methionine.
• Legumes + whole grains: in daily meals they provide complementary amino acids.
• Whey + casein: fast + sustained blend, useful as a nighttime shake for prolonged recovery.

9. Proteins and digestion: intolerances and strategies

If you suffer from lactose intolerance, consider:

• Whey protein isolates (WPI) with reduced lactose content.
• Vegetable proteins or hydrolyzed protein (which may be better tolerated).

For milk protein allergy (casein/β-lactoglobulin allergy), avoid whey/casein and opt for vegetable or hypoallergenic sources as recommended by your doctor.

10. Practical supplementation: how to use powders and bars

Tips for choosing and using supplements effectively:

• Check the label: contents per serving, grams of protein, ingredients, added sugars, and allergens.
• Use supplements to complement a balanced diet, not as total replacements for real food.
• Combine shakes with a post-workout carbohydrate source when the goal is recovery and glycogen replenishment.
• Keep clean: store products in a cool place, avoid powders with expired expiration dates.

11. Myths and realities

Let's debunk some common beliefs:

• Myth: "Taking protein before bed makes you fat" — Reality: Calories matter; a nighttime intake of casein that fits into your calorie balance won't necessarily cause fat gain and may even help maintain muscle mass.
• Myth: "Plant-based proteins are useless for building muscle" — Reality: with adequate quantity and quality (blends), plant-based proteins support hypertrophy.
• Myth: "More protein = unlimited more muscle" — Reality: there is a practical limit; once maximum synthesis and energy needs are met, the excess can be converted into energy or stored according to caloric balance.

12. Practical examples: meal plans according to objective

The following are guidelines for a 75 kg person. Adjust according to weight, calorie expenditure and preferences.

A) Hypertrophy (goal 1.8 g/kg → ~135 g/day)

• Breakfast: 3-egg omelet + oatmeal with 1 scoop of plant-based protein (25–30 g protein)
• Mid-morning: Greek yogurt + fruit (15–20 g)
• Lunch: chicken breast 150g + quinoa + vegetables (40g)
• Pre-workout: banana + 1 scoop of whey protein if training is intense (20g)
• Post-workout: 1 scoop whey + 30–40 g carbohydrates (30 g)
• Dinner: 150g fish + potato + salad (25–30g)
• Before bed: 30 g casein (30 g)

B) Fat loss (target 2.0 g/kg → 150 g/day; calorie deficit)

• Breakfast: smoothie with 1 scoop whey protein, spinach, red berries, chia seeds (30 g)
• Lunch: salad with tuna, chickpeas and vegetables (40 g)
• Snack: cottage cheese or Greek yogurt + walnuts (20 g)
• Dinner: 150g beef steak + 40g broccoli
• Before bed: 20–30 g casein or plant protein if you prefer

13. Recipes with protein: easy ideas

• Oatmeal and protein pancakes: oats, egg, banana and 1 scoop of protein (whey or vegetable mix).
• Post-workout green smoothie: 1 scoop whey, spinach, mango, water or plant-based milk; add flax seeds.
• Chia and casein protein pudding: plant-based milk, 20–30 g casein, 3 tablespoons of chia; let it sit overnight.
• Vegan bowl: quinoa, sautéed tempeh, edamame and citrus dressing (good complete protein mix).

14. Product recommendations (including Foodelis)

When choosing a supplement, look for transparency in the label, amino acid profile, and manufacturing processes. Some recommended options depending on your needs:

• Whey protein isolate (WPI): ideal for rapid recovery and people with lactose sensitivity. Example: Foodelis Whey Protein Isolate — check the product information on the Foodelis website or in their product catalog.
• Micellar casein: ideal for nighttime use. Check out alternatives at specialty stores; Foodelis often lists casein in its supplements section.
• Plant-based mix (pea + rice): a recommended vegan option. Foodelis offers plant-based protein options on its website ( Foodelis ).

Note: Links and products may vary depending on availability. Search the Foodelis website and compare labels before buying: https://www.foodelis.com .

15. Safety and myths about protein and kidney health

For healthy individuals, a high protein intake has not been shown to cause kidney damage. However, if you have a diagnosed kidney condition, it is essential to follow the recommendations of a doctor or registered dietitian. Stay properly hydrated when increasing your protein intake, and consult a healthcare professional if you have any pre-existing medical conditions.

16. How to read a protein label

Points to check:

• Protein weight per serving.
• Protein type (concentrate, isolate, hydrolysate, vegetable, blend).
• Carbohydrate and added sugar content.
• Ingredients and presence of additives or fillers.
• Certifications (e.g. doping-free for athletes, organic, vegan).

17. Frequently Asked Questions (FAQ)

Can I mix whey with milk or water?

Yes. Mixing it with milk increases calories and adds extra casein; with water it's lighter and absorbs faster.

How long before training should I take protein?

If you eat a protein-rich meal 1–3 hours beforehand, it's not strictly necessary to drink a shake right before. If you train fasted, a quick shake before or immediately after is helpful.

Are protein powders safe in the long term?

Generally, yes, if used as part of a varied diet, and provided the products meet quality standards. Avoid consuming supplements with unknown ingredients or of dubious origin.

18. Monitoring: how to evaluate if your strategy is working

Measure progress with objective and subjective indicators:

• Body composition (loss/gain of lean mass).
• Strength in basic exercises (squat, bench press, deadlift).
• Recovery and feeling of fatigue.
• General condition: sleep, energy, digestion.

Adjust protein intake and timing according to results every 4–8 weeks.

19. Advanced examples and periodization

For athletes and people with periodization (bulking vs. cutting phase), adjust protein and calories:

• Volume: Calories in surplus and 1.6–2.2 g/kg protein to maximize muscle gain.
• Definition: calorie deficit, protein 1.8–2.4 g/kg to preserve muscle.

20. Review of scientific evidence (selection of studies and reviews)

Research on protein and exercise is extensive. Here are some relevant resources and reviews for further exploration:

• Reviews and meta-analyses on protein supplementation and resistance training gains (search PubMed for terms like "protein supplementation resistance training meta-analysis").
• Studies on digestion speed: searches by authors such as Boirie (casein vs whey) and Tang (protein comparison) yield classic articles showing differences in amino acid kinetics.
• Studies on protein distribution and its effect on MPS: look for articles by Areta and Mamerow on timing and protein distribution.

If you wish, I can send you a more specific list with direct links to specific studies (meta-analyses and systematic reviews) according to the focus that interests you (hypertrophy, aging, performance, plant proteins).

21. Practical summary and action plan

To decide which protein to choose:

1. Define your main goal (gain muscle, lose fat, performance, health).
2. Calculate a daily protein goal (see table in section 5).
3. Choose your source: whey for post-workout; casein for nighttime/between meals; plant-based if you are vegan or intolerant.
4. Distribute 20–40 g per meal, prioritizing leucine (2.5–3 g per serving is usually a good target).
5. Use supplements to complement real food, not to completely replace it.

22. Additional resources and recommended readings

Some general sources and academic search engines for further exploration:

• PubMed: https://pubmed.ncbi.nlm.nih.gov/
• Google Scholar: https://scholar.google.com/
• Reviews on protein and exercise: search for terms like "protein intake muscle mass meta-analysis"

23. Scientific references and readings (selection guide)

Note: Below are links to PubMed searches and reviews so you can read the original scientific evidence. If you'd like, I can prepare a bibliography with specific studies and direct links to each article.

• Review and meta-analysis on protein supplementation and resistance training: https://pubmed.ncbi.nlm.nih.gov/?term=protein+supplementation+resistance+training+meta-analysis
• Studies on protein digestion and rate (whey vs casein): https://pubmed.ncbi.nlm.nih.gov/?term=whey+casein+digestion+comparison
• Research on protein distribution and MPS: https://pubmed.ncbi.nlm.nih.gov/?term=protein+distribution+myofibrillar+protein+synthesis
• Reviews on plant protein and protein quality: https://pubmed.ncbi.nlm.nih.gov/?term=plant+protein+quality+DIAAS+PDCAAS

If you want me to create a personalized plan (calories, macros and timing) based on your weight, training and food preferences, tell me your age, weight, sex, weekly training hours and goals.

24. Conclusion

Choosing the right protein depends on your goals, preferences, and tolerances. Whey is ideal for rapid recovery; casein for sustained protein intake (at night); and plant-based proteins are a valid alternative when well-formulated. The most important factors are your total daily protein intake, its distribution across meals, and combining it with appropriate training. Use supplements as a practical tool and select high-quality products; at Foodelis, you'll find diverse options for every need ( https://www.foodelis.com ).

25. Contact and next steps

Want:

• A weekly meal plan with recipe options and a shopping list?
• A direct comparison of whey, casein, and plant-based protein products available in your country?

Write me your details (weight, goal, training) and I'll prepare a practical and tailored plan for you.

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Legal notice: This article provides general information and is not a substitute for professional medical or nutritional advice. If you have medical conditions, allergies, or are pregnant, consult a healthcare professional before changing your diet or starting supplementation.