Whey protein or Casein protein?

Both items are reviewed in the reference. Below their characteristics sit side by side as the studies describe them. This is a comparison of data, not advice on what to choose.

	Whey protein	Casein protein
evidence level	A	B
Sources in the review	6	3
Category	Base	Base
Goals	Mass, Strength, Recomposition, Fat loss	Mass, Recomposition, Fat loss
Dosage	20-40 g per serving depending on body weight; daily protein 1.6-2.2 g/kg for muscle growth, up to 2.4 g/kg with a calorie deficit. Forms: concentrate, isolate, hydrolyzate.	25-40 g per serving. Forms: micellar casein, sodium or calcium caseinate. There is no separate confirmed advantage over whey at equal protein.
When to take	The timing is secondary: the total protein per day matters more than the "anabolic window". 2-4 servings of 0.4 g/kg distributed evenly during the day.	Most often before sleep - as a way to provide amino acids overnight, or between meals. The daily protein total remains decisive.

The conclusion from the data. In the reference «Whey protein» Level A and 6 sources, while «Casein protein» — Level B and 3. A higher level means the effect is better supported by research, not that the item suits you better.

Verdicts

Whey protein

Tops up daily protein; the source of protein matters less than its total amount

Casein protein

A slow protein; an advantage over whey is not proven

Sources for both items

Other comparisons

Creatine monohydrate or Creatine HCl Creatine monohydrate or Creatine nitrate Pea protein or Rice protein Soy protein or Whey protein BCAA (branched-chain amino acids) or Essential amino acids (EAA) Citrulline malate or Arginine Caffeine or Caffeine in chewing gum Caffeine or Theacrine