fantasticlad saidWhey Protein vs. Whey Isolate vs Casein Protein
I read many articles and forums today and I am confused now. Can someone tell me briefly what's the difference in here?
Whey Protein vs. Whey Isolate vs Casein Protein
which one i should go for after work out?
which one i should go for after dinner/before bed
First, Whey protein (any variety) is a fast digesting protein where Casein is a slow digesting protein. Whey is what you want immediately after a workout. Casein is what you want before you go to bed.
Now, Whey Isolate is more highly filtered than plain Whey or Whey concentrate. This is especially important if you are lactose intolerant. If so, Isolate is the way to go. If not, it doesn't matter all that much, especially for a beginner.
Isolate has more protein (and less fat and crabs) per volume (scoop) than plain Whey. Sometimes Whey is also "micronized" (more finely powdered) to make it digest even faster and mix more easily with liquids.
That is another difference between Whey and Casein, btw; the latter does NOT mix well at all without a blender. Even stirring with a spoon it will likely be quite lumpy.
what percentage is the best option?
how many grams of protein body can digest per meal and how many per hour?
I don't understand what you're asking with the "percentage" question.
I keep getting conflicting information about how much protein can be digested per meal. I'm not a nutritionist but it would seem to me that it depends on the protein source. In other words, obviously some forms of protein are very easily absorbed into the bloodstream (micronized protein or, perhaps even better, powdered BCAAs). But other protein sources, such as from fish take longer and red meat and Casein take much longer.
So, I think the question as asked is a bit misleading. The question should be more like, "How much of a given protein source can be digested at once or over a given period of time."
Again, my take on it is that it is a good idea to have protein in the body immediately after a workout. A scoop or two of Whey should do it. Then take more protein (through a food source, not protein powder) in an hour to two hours. Then again in another couple hours. Etc. If you're concerned you're not getting enough protein through your diet, then you might want to have a scoop or two of Casein before bedtime.