There seems to be a great deal of controversy over which one is better. From the following information you can see that each offers distinct advantages. Here's information that directly compares casein and whey.Casein ProteinCasein Protein constitutes 80 percent of milk protein. It is recognized for its excellent amino acid content, slow digestion, and anti-catabolic effect.Benefits:It's slow to digest, clots in the stomach, and appears to be anti-catabolic due to this effect. It contains dairy calcium (which is important for bone health and body comp effects).Disadvantages:Slow digestion can be a negative before or after training when you are trying to get amino acids into the system quickly. People who have problems with lactose may have gas, and some people are allergic, which can cause bloating. The sodium content can cause bloating as well (important before a bodybuilding contest and for making weight).Recommendations:It should be used at meals (can be combined with other proteins) and at bedtime. It should not be used when trying to accelerate amino acid absorption.Sources:Dairy, Casein Concentrates.Whey ProteinWhey is a natural byproduct of the cheese-making process (from milk). Approximately 20 percent of the protein found in milk is whey protein. Whey is rich in branch chain amino acids, lactose, minerals, and vitamins and contains lactalbumin (similar to serum albumin) and traces of fat.Whey protein has been shown to increase protein synthesis. Some studies have also indicated that whey contributes to immune function among others.Whey has also shown powerful antioxidant effects as it enhances glutathione levels. Glutathione is a tri-peptide that contains one amino acid residue from each of the following: glutamic acid, cysteine, and glycine. Glutathione occurs widely in plant and animal tissues and plays a major role in protecting skeletal muscle and other body tissues from oxidative damage.Glutathione helps maintain compounds such as iron in its proper oxidation state in hemoglobin. Protein sources containing high levels of cysteine (whey contains 2-2.5 percent cysteine) may be effective in maintaining or replenishing whole blood glutathione.Whey Protein SupplementsWhey protein isolate is the most pure and concentrated form of whey protein available. It contains 90 percent or more protein and very little (if any) fat and lactose. Whey protein concentrate has anywhere between 29-89 percent protein depending upon the product.As the protein level in whey protein concentrate decreases, the amounts of fat and/or lactose usually increases. Another type of whey protein supplement is whey protein hydrolysates, meaning that the whey is predigested into peptides (small chains of amino acids). These supposedly help the protein be absorbed better.Benefits:Increased protein synthesis, enhanced immune function and antioxidant activity, and fast absorption.Disadvantages:It has not been shown to be effective at decreasing protein degradation (in most cases).Recommendations:This is excellent to consume around workout time due to its fast absorption rate. Consume it pre-, during, or immediately post-workout.Sources:Milk, byproduct of cheese production, milk protein isolates, whey protein supplements.Casein Versus WheyThere seems to be a great deal of controversy over which one is better. I get the question all the time. From the information above, you can see that each offers distinct advantages and disadvantages. Below is information that