The Fitness Guru

Dr. Somboon Roongpornchai

American Board Antiaging Medicine

- What is the difference between whey protein and casein protein shake?

- Are there any foods with high in protein, easy to find without relying on ready-made products but equally valuable and foods that helps increase weight. Because I am a person who eats less but I want to gain 10 kg of weight, is that possible? Or is there any method that will work? I exercised and my weight was still normal. After eating protein, I didn't see any progress at all. I would like the most obvious method.

- Ami silpa

Everyone who exercises by fitness services, you’ve probably heard of protein supplements for exercisers. Recommended friends often say eat to get bigger muscles faster without wasting time or are you tired of lifting a lot of weight? This comment sounds reasonable because muscle protein is the main component. Therefore, eating extra protein should make our muscles grow faster, but there is a controversy. Because if you eat enough protein food, adding more protein will not benefit other than for psychological reasons. However, consider this, it will be a burden for our liver and kidneys to remove excess protein that is packed together as well.

Good news is most Thai foods contain less protein because our house mainly focuses on carbohydrates. As a result, Thai people are now obese in starch and sugar. Now, if you want to try supplementary protein with exercise as well. I feel that I have played for a long time but no muscle development have been spotted yet and the weight has remained constant. The next problem is how do we select the appropriate protein out of ten types that are being sold in the store, is there any principles for selection? For MH issued in November, I have already introduced whey protein. At this moment, let's get to know another type of supplementary protein.

In the field of athletes There are two main protein supplements: Casein and Whey, both of which are made mainly from milk. They differ in the methods and objectives of the users. If someone tells you which kind is better Shows that the person who advised, you still have a misunderstanding. Whey protein is classified as a fast-absorbing protein supplement, which is about 20-40 minutes. Most proteins are almost completely absorbed by the body. on the contrary Casein is a slow-absorbing protein that takes 3-4 hours to be absorbed and has a higher level in our blood for longer. Simply put, whey protein is focused on the body to build muscle. But casein will focus on preventing the breakdown of muscles to be used as energy. Do not eat both types of protein water together. because it will cause the absorption to be lost. The correct way is to take whey protein first. If taking casein, take it at least 3 hours apart.

Finally, I would like to emphasize that while building muscle is primarily protein, but other nutrients are needed. Major vitamins and minerals are also supplemented. Therefore, it is not recommended to use protein supplements as a staple diet for exercisers as you may be deficient in other essential nutrients. The correct advice is You should add protein to each main meal. But if you still can't eat much or can't prepare it in time Therefore, it is recommended to supplement with whey protein and casein again.