Whey and casein are both milk proteins. The protein profile of a typical glass of milk consists of roughly 20% whey and 80% casein. Of course, protein isn't the only macronutrient in a glass of milk. A cup (8 ounces) of whole milk contains about 8 grams of fat and 12 grams of carbohydrates. Switch to 2% milk, and you cut the fat down to 5 grams, but you don't lose any of the carbs or sugar, which also weighs in at 12 grams.
That's where protein powders and ready to drink (RTD) shakes come in. According to the NSCA's Performance Training Journal, whey and casein both contribute important amino acids for exercise recovery. Whey is a rich source of the branched chain amino acids (BCAAs) and casein contains a relatively high amount of glutamine.
The good news for those closely monitoring their dietary intake is ABB's Pure Pro shakes are made with milk protein concentrate, calcium caseinate and whey protein isolates. These convenient RTDs provide 35 grams of protein with just 5 grams of carbohydrates, a gram of sugar and less than a gram of fat. Reach into the cooler and grab one after your next workout.