Casein Protein - Slow Releasing Amino Acids To
the physique you want is more than just going to the gym a few days
a week and muddling through machines, lifting some dumbbells, or
getting on the first available cardio machine. To create the look
you desire, you must lead a healthy lifestyle. One component is
to consistently follow a structured fitness program that challenges
all of your muscles, doesn't create muscle imbalances, and allows
for ample recovery time. Another component is your diet. If you
are working smart in the gym but eating fast food, fried foods,
processed foods such as cakes and cookies, and drinking sodas and
alcohol, you are sabotaging yourself and frankly wasting your time.
In addition to eating the correct number of calories for you, and
hitting your macronutrient goals every day, a key factor of proper
nutrition is choosing what to eat before going to bed to maximize
your muscle building efforts. When you are training in the gym,
you are causing tiny tears in your muscles and when you sleep your
muscles are recovering from that stress (exercise) and rebuilding
and strengthening themselves. If not adequately fueled, your body
is forced to turn to its own muscle protein for nourishment and
convert those amino acids into glucose. Instead of creating muscle,
you are losing it. For effective muscle building, this anabolic
state requires a different source of energy.
Ideally you would opt for casein protein for your pre-bedtime meal.
Casein protein is derived from cow's milk and accounts for about
80% of the milk's total protein content, with whey comprising the
rest. For this reason, if you are sensitive to milk, you probably
cannot tolerate casein. However it does not contain any lactose,
so it remains a viable option for those who are lactose-intolerant,
as well as those who are vegetarian (not vegan).
Many people are familiar with whey protein for a typical pre-workout
or post-workout drink, but casein may not be as commonly used. A
key difference between the two protein types is that while whey
is fast-absorbing and therefore ideal to take before or immediately
following a workout, casein is digested slowly. This is a result
of how milk is processed which causes the casein peptides to be
disturbed or become denatured. They then form a simpler structure,
which is a gel-like material that is relatively insoluble.
gel-like material is absorbed at a slow rate, over a period of up
to 7-8 hours. Coincidentally, many studies have shown that at least
7-8 hours of sleep each night is needed for your body to properly
repair damaged muscle tissue. This is one of many reasons why sleep
is another crucial aspect of leading a healthy lifestyle.
Casein also releases amino acids into the body slowly and steadily.
Amino acids are known as the building blocks of muscles. They are
essential to every metabolic process, as well as for the optimal
transport and storage of nutrients. With its slow digestion, casein
is often taken when you would be without food for a long period
of time, like overnight when you are sleeping.
Casein can be taken during the day too. Research has shown that
combining whey and casein protein helped strength training participants
gain increases in lean muscle . Mixing whey and casein
in a 2:1 ratio is an effective post-workout choice. Casein has also
been proven to increase metabolic rate which in turn helps with
One food source of casein is cottage cheese. Although when compared
with casein protein, a drawback of cottage cheese could be the additional
calories, fat and carbohydrates you are ingesting, depending on
Like all protein powders, there are different quality casein products
on the market, so choose wisely. In addition to its calories and
macronutrients, ask about the source of the protein. Is it milk
protein, calcium caseinate, or micellar casein? You should choose
micellar because it is the most effective casein for your goal.
It should contain amino acids such as arginine, isoleucine, leucine,
and valine, and possibly others. The latter three are essential
amino acids, meaning that your body cannot produce them so it is
necessary to acquire them through your diet. They assist in exercise
performance and reduce muscle breakdown.
Additionally, you want a casein protein with a clean and fresh
taste. If it tastes "off", it could be due to a low quality
protein. Most powders have a long shelf life, so an "off"
taste should not occur. Likewise, steer clear of those with aftertastes.
This is often indicative of the inclusion of artificial sweeteners,
which are commonly used in sodas. High quality caseins do not clump
when mixed with water.
protein powder is available in different flavors, such as chocolate,
vanilla, cookies and cream, banana cream, and many others. If you
don't enjoy the first flavor you try, taste another before discounting
the brand you chose. It is possible that you could like all but
one of their flavor choices.
Making a protein shake is easy. You can add water and mix it in
a shaker bottle, or place it in a blender with water and ice for
a thicker, malt-like drink. Depending on your macronutrients for
the day, you can add natural peanut butter, berries, oatmeal, or
even chopped spinach. If you prefer to eat something before bedtime
instead of drinking it, one of the properties of casein allows it
to be baked in the oven. There are many recipes to make tasty cakes
One quick way to use casein is to make a pudding by adding very
cold water and hand-mixing it until blended. You can also microwave
it for a hot pudding, or place it in the freezer to make "ice
cream". Another option is to mix casein with an egg and water
to your desired batter consistency, and prepare like a pancake on
a skillet. If you use chocolate casein protein, this will not only
satisfy your chocolate cravings, but also prepare your body to rebuild
its muscles while you sleep.
 http://www.ncbi.nlm.nih.gov/pubmed/16937979, Willoughby
DS, Stout JR, Wilborn CD. Effects of resistance training and protein
plus amino acid supplementation on muscle anabolism, mass, and strength.
Amino Acids. 2006 Sep 20)]