Casein protein is a slow digesting protein to help reduce muscle degradation, and is usually used in conjunction with whey protein. Here is all the information you need about this protein supplement.
How Is It Derived?
Casein protein like whey protein powder comes from milk. 80% of cow’s milk protein is in the form of casein, the other 20% is whey.
Casein is removed from the milk through ultra filtration without chemicals. This leaves more active milk peptides in the protein to boost immune function and enhance muscle growth.
Casein is known as a slow digesting protein because it can take up to 7 hours to fully digest it.
Basically, casein forms a gel within your gut, releasing amino acids slowly and steadily into your blood stream. The amino acids in your blood stream will peak about 3-4 hours after consuming it. Compare this to 40 minutes with whey protein, and one hour to fully digest.
Benefits of Casein Supplement
Casein does little to impact actual protein synthesis, or muscle building, but because of its slow release it actually helps in suppressing protein breakdown.
Muscle growth occurs best under increased protein synthesis and decreased protein breakdown. Because of this, it is best to use casein protein in conjunction with whey protein.
When to Use It?
When it comes to Casein, it is all about timing. The best time to use this protein is to have it before you go to bed.
Casein is the only protein you should eat before you go to bed. It provides protein throughout the night when you are sleeping 6-8 hours without eating food.
This prevents muscle from being broke down during your sleep.
Casein Protein – Which One to Buy?
Before you decide to use Casein, you need to understand its various forms. Here is some more information to help you make an informed decision.
Three forms of Casein exist:
- Calcium caseinate
- Micellar casein
- Milk protein isolate
Calcium caseinate is the most useless as it is the lowest quality of casein. Micellar casein and milk protein isolate are the better choices. They are actually identical in terms of casein quality, but milk protein isolate is a combination of both casein and whey protein.
A number of different milk protein isolates exist on the market, but the ones consisting of 80% casein and 20% whey are the most recommended.
Make sure to pay attention to the ingredients when you buy your protein.
Casein costs much more to produce than whey and some companies market their products to appear to have more casein than they actually do. If casein, micellar protein, or milk protein isolate, are not the first ingredient listed, then you should put it back.
Another thing to look for is how many protein sources as listed. If two protein sources are listed, you are most likely getting casein and whey. If you have more than two, you could be getting other things such as egg and soy mixed in.
To Conclude
Casein is a slow digesting protein, so you can use it in conjunction with whey protein. The reason being muscle growth occurs best under increased protein synthesis and decreased protein breakdown. Have it before you go to bed; it will provide protein throughout the night and prevent muscle from being broken down during your sleep.
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