WPC + MPC – why is it worth combining whey protein with casein?

Protein supplements are most commonly associated with whey protein concentrate, although there are also products available that combine whey proteins with a more comprehensive range of milk proteins. WPC and MPC are derived from milk, but differ in the composition of their protein fractions, their processing characteristics and how they are digested. WPC primarily provides whey proteins, whilst MPC is dominated by casein proteins, accompanied by the whey fraction naturally present in milk.

1. WPC and MPC – what exactly are they?
2. Fast and slow proteins
3. Why does combining WPC and MPC make sense?
4. A single supplement instead of WPC and casein?
5. When is the best time to take WPC + MPC?
6. WPC + MPC and muscle building and maintenance
7. WPC + MPC – pros, cons and who would benefit from this combination?
8. Is it worth choosing a supplement that combines WPC and MPC?
9. FAQ – WPC + MPC: frequently asked questions

WPC and MPC – what exactly are they?

Whey protein concentrate, abbreviated to WPC from the English term "Whey Protein Concentrate", is produced from whey, which is the liquid by-product separated out during the production of cheese, amongst other processes. The whey is filtered, concentrated and dried. This process increases the protein content and removes some of the water, lactose and minerals. The resulting powder may still contain some lactose and fat, as the concentrate is not purified to the same extent as whey protein isolate.

The term "WPC" does not in itself indicate the exact protein content of the raw material. Concentrates with varying protein contents are available on the food market, whilst WPC 80 – containing approximately 80 per cent protein by dry weight – is most commonly used in nutritional supplements. This does not mean that the finished supplement must provide exactly 80 g of protein per 100 g. Its final nutritional value also depends on the proportion of WPC, other protein sources, and flavourings and processing aids.

Milk protein concentrate, or MPC (from the English term "Milk Protein Concentrate"), is usually obtained from skimmed milk. Filtration removes a significant proportion of the water, lactose and soluble minerals, leaving concentrated milk proteins. MPC usually retains proportions similar to those found in cow’s milk: approximately 80 per cent of its protein is casein, and approximately 20 per cent is whey protein.

MPC is therefore not simply another name for casein. Casein is its predominant component, but not the only one. MPC also provides whey proteins and may, in addition, contain lactose, fat and minerals derived from milk. Both WPC and MPC provide all the essential amino acids that the human body cannot produce in sufficient quantities on its own.

WPC vs MPC – the key differences

Fast and slow proteins

The distinction between "fast" whey protein and "slow" casein is a useful shorthand, but it does not describe the entire digestive process. After ingestion, whey proteins usually pass relatively quickly from the stomach into the small intestine, where they are broken down into smaller peptides and amino acids. This typically results in a faster and more pronounced rise in blood amino acid levels.

Casein can form a more compact clot in the acidic environment of the stomach. This slows down gastric emptying and the passage of protein to further sections of the digestive tract. Consequently, the rise in amino acid concentrations is usually less rapid and more spread out over time. Studies comparing whey, casein and a mixture of the two have indeed found different patterns of change in amino acid concentrations following the consumption of each protein source.

The digestive process is influenced not only by the type of protein. Other factors include portion size, the processed form of the raw material, the method of preparation, the presence of other meal components, and the individual functioning of the digestive tract. A shake made with water may behave differently from the same supplement added to porridge containing oats, fat and fruit. For this reason, the terms "fast" and "slow" should be treated as a description of the typical kinetics observed under specific conditions, rather than as precise information about the absorption time of each serving.

Why does combining WPC and MPC make sense?

WPC primarily provides whey proteins. MPC, on the other hand, contains mainly casein, but also its own fraction of whey proteins. The combination of these ingredients therefore results in a blend containing both whey and casein proteins, rich in essential amino acids. The main rationale for using this blend is not to create a ‘better’ amino acid profile. The diversity lies primarily in the structure of the protein fractions and the digestion process.

Combining WPC and MPC can also alter the nutritional supplement’s functional properties. WPC usually dissolves well in water and produces a fairly light shake. A higher proportion of MPC may increase the drink’s density, creaminess and viscosity. However, the final consistency is also influenced by flavourings, cocoa, thickeners, emulsifiers and the amount of liquid used.

A single supplement instead of WPC and casein?

Over the years, a simple routine has become established: whey protein after a workout, and casein before bed. This distinction isn’t necessary. Anyone who simply wants a convenient way to supplement their diet with protein can use a single product containing both fractions. The practical advantage of a WPC and MPC blend is precisely its versatility: the same product can be consumed after a workout, between meals, or added to an evening meal.

There is no need to assign a single mandatory time of day to each type of supplement. The popular distinction between ‘post-workout’ WPC and ‘before bed’ casein is a simplified guideline, not a prerequisite for effective nutrition.

When is the best time to take WPC + MPC?

There is no single mandatory time to take a combination of WPC and MPC. A protein supplement is, first and foremost, a food product that allows you to conveniently increase the amount of protein in your diet. The mixture can be used, amongst other things, before and after a workout, particularly when preparing a regular meal is difficult or the next meal is not due until later. There is no need to drink the shake just a few minutes before or immediately after a workout. Factors such as the timing and composition of the previous meal, the total protein intake throughout the day, and the possibility of eating another nutritious meal are all important.

A shake can also supplement your protein intake at times of the day when regular meals provide little of it. This applies, for example, to the break between work and a workout or during a long journey. A mixture of WPC and MPC can also be added as an ingredient to regular meals, including porridge, yoghurt, smoothies, pancakes, omelettes or homemade desserts. The mixture can also be consumed in the evening.

WPC + MPC and muscle building and maintenance

In the European Union, claims such as ‘protein contributes to the growth of muscle mass’ and ‘protein contributes to the maintenance of muscle mass’ may be used. These claims relate to protein as a nutrient, and not specifically to WPC, MPC or a combination of the two. In accordance with Commission Regulation (EU) No 432/2012, they may only be used in relation to foods that are at least a source of protein.

The term "source of protein" is permitted if at least 12 per cent of the product’s energy value comes from protein. The term ‘high in protein’ requires that protein provides at least 20 per cent of the energy value. These conditions apply to a specific product and should be verified on the basis of its nutritional value. Protein supplements contain as much as 70–80 g of protein per 100 g of product, which is why they usually far exceed the threshold required for the term ‘high in protein’.

For healthy adults, the European Food Safety Authority (EFSA) has set the population reference intake for protein at 0.83 g per kilogram of body weight per day. This figure is intended to meet the needs of almost all healthy individuals in the population, rather than being a specific target for those who train intensively and are building muscle. Overall diet, lifestyle and training also play a significant role in building and maintaining muscle.

WPC + MPC – pros, cons and who would benefit from this combination?

A combination of WPC and MPC may be particularly suitable for anyone who does not wish to buy whey and casein protein separately, consumes the supplement at various times of the day and does not mind a slightly thicker consistency. It is especially useful when regular meals do not allow you to conveniently consume your planned amount of protein.

However, the product will not be a suitable choice for anyone with an allergy to cow’s milk proteins. An allergy to milk proteins, alongside lactose intolerance, are the two main issues associated with dairy consumption. In the case of an allergy, it is the proteins that trigger a reaction, so a reduced lactose content does not guarantee safety. In the case of intolerance, what matters is the amount of lactose in a specific serving, which may vary between products (there are also lactose-free products – WPC Lactose Free).

Potential benefits and limitations of a WPC and MPC blend

Is it worth choosing a supplement that combines WPC and MPC?

The combination of WPC and MPC is ideal for those who, rather than taking several different supplements, wish to use a single, more versatile source of milk proteins. WPC mainly provides whey fractions, whilst MPC primarily contributes casein, along with a naturally occurring portion of whey proteins.

The blend can be taken after training, between meals, in the evening and as an ingredient in dishes. There is no need to restrict its consumption to any one specific time of day, just as there is no need to consume only whey protein after training and only casein before bed. When choosing a product, it is worth paying particular attention to the protein content, the proportion of WPC and MPC, the lactose content and the rest of the ingredients.

The combination of WPC and MPC need not be seen as a compromise between whey and casein protein. Its greatest advantage is its versatility – in a single product, you get various fractions of milk protein, meaning the same supplement can be conveniently used after a workout, between meals or in the evening.

FAQ – WPC + MPC: frequently asked questions

Does combining WPC and MPC make sense?

Yes, especially if you’re looking for a single, versatile protein supplement. WPC primarily provides whey proteins, whilst MPC is dominated by casein proteins, accompanied by naturally occurring whey proteins. As a result, a single blend provides both main fractions of milk protein.

Is MPC the same as casein?

No. MPC (Milk Protein Concentrate) is not synonymous with casein. In a typical MPC, casein proteins account for around 80 per cent of the protein content, whilst whey proteins make up around 20 per cent. However, the exact composition depends on the specific raw material used.

Is WPC + MPC better than WPC on its own?

It cannot be said that it is always better. These are products with slightly different properties. WPC works well as a convenient source of whey proteins, whilst a combination of WPC and MPC may be more versatile for someone who wants to obtain both whey and casein fractions in a single product.

Is WPC + MPC suitable for post-workout consumption?

Yes. The blend can be consumed after a workout if it helps to supplement your planned protein intake. There is no need to drink the supplement immediately after your last repetition. What also matters is your total dietary protein intake, as well as the composition and timing of your other meals.

Can WPC + MPC be taken before bed?

Yes. The presence of MPC means the product provides a significant amount of casein proteins, so it can also be taken in the evening. However, this does not mean that you must take the protein supplement before bed.

Can WPC + MPC replace separate WPC and casein products?

For many people, it can be a practical alternative. If the aim is simply to conveniently supplement your protein intake at different times of the day, buying two separate products is not necessary. Separate products, however, make sense if the user wishes to choose the proportions of the individual fractions themselves.

Is WPC protein absorbed more quickly than MPC protein?

Whey proteins are generally digested more quickly, whilst casein is digested more gradually. However, the terms ‘fast’ and ‘slow’ protein are a simplification. The rate of digestion also depends on portion size, other ingredients in the meal, the method of preparation and individual characteristics of the digestive tract.

Does WPC + MPC help build muscle?

Protein contributes to the growth of muscle mass and helps maintain it – these are health claims authorised in the European Union for products meeting the relevant conditions regarding protein content. However, this is not a specific property of the combination of WPC and MPC, but rather of protein as a nutrient.

For whom might WPC + MPC be particularly useful?

Primarily for active people who want a single supplement for various uses – after training, between meals, in the evening, or as an addition to porridge, a smoothie or a dessert. The blend can be particularly convenient when there is no need to buy whey and casein protein separately.

Sources:

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