Like whey, casein is derived from the liquid leftover from cheese production. These are special class of phospho-protein and good source of not only proteins but also minerals like calcium, phosphorus, selenium, zinc, etc. They are poorly soluble in water. These proteins take long hours for digestion. Thus act as a sustainable and continuous source of protein in blood serum. It is generally taken before sleep so that there will be continuous supply of protein during the sleeping time also. It is an affordable protein supplement. It has been found that bodybuilders need continuous supply of protein to prevent muscle loss during sleep, thus casein has been very effective in dealing with such a scenario because of its slow digestibility. It provides slow and sustained release of protein for 8-10 hours where whey can provide protein only up to 2 hours.
EGG WHITE PROTEIN:
They are regarded as the best source of protein through diet. It contains albumin protein which is responsible for water balance in our body. Egg white contains only protein and less than 1% carbs (no fat and cholesterol) of its weight makes it ideally suitable for beginners, bodybuilders, athletes, obese people on weight loose regime. For centuries people using eggs as a prime source of proteins and still, it finds relevance in modern-day bodybuilding. Its bioavailability and digestibility highest among all protein sources.
Vegetable proteins derived from a plant source such as fruits, leaves, stem, and roots of plants. They are regarded as a complete protein as they contain all 9 essential amino acids. They also contain ligand proteins which are an ideal source of many minerals like iron, zinc, selenium, copper, manganese, etc. They are also a rich source of dietary fibers. It is advisable that everyone should consume vegetable protein sources on a daily basis as it improves bowel movement, reduces constipation, reduces the risk of irritable bowel syndrome.