Protein is the building block of muscle and one of the most essential macro-nutrients in bodybuilding. Out of all the forms & types, the most underestimated is the casein protein.
Similar to whey protein, casein is also a by product of the Milk. During the cheese making process whey and casein protein get separated where the liquid part is whey and the solid is casein. The latter is further exposed to chemical(usually chymosin) which leads to the solid blocks of protein.
blocks are further refined through microfilters which purifies and
concentrates miscellar segments of protein. This Miscellar structure
makes the casein contains its own digestive properties.
final product product is a slow-digesting & quality bed time
also has a lot of benefits for better recovery, lean mass building
and for general health.
7 benefits of Casein Protein
Constant supply of amino acids
Being a slow releasing protein,
casein releases amino acids into the bloodstream for 7-8 hours and
this makes it the best supplement before bed. When we sleep, the
human body releases growth hormones during the night and repairs all
the muscles. During this time, the steady flow of amino acids from
casein aids in faster muscle recovery.
Helps in Weight loss
The casein protein is absorbed very slowly by the digestive system and stay in the stomach for a longer period of time. During, weight loss it kills the hunger cravings and provides fullness for a longer period of time.
It helps in increasing Metabolic Rate
A recent case study at North Carolina(USA), where the participants consumed Casein protein before sleep and it was observed that this had positively influenced the resting metabolic rate.
It has also shown that a consumption of more than 30 grams of casein protein before sleep can improve the resistance training performance in the gym. A high resting metabolic rate increases the rate at which you can loose fat.
Casein is great for your teeth
During a research conducted in UK. The researchers found that casein protein have the protein to acts as the agents that can prevent the enamel corrosion. Specially if you have been drinking a lot of soft drinks, Adding casein -rich foods help in maintaining overall dental health.
Lean Mass Building/ Muscle retention.
The biggest drawback while cutting(fat loss) is that you can lose that hard earned muscle. In this case, Consuming casein protein as a meal replacement/bed time snack helps in keeping the body in an anabolic state. During this time, the steady supply of amino acids enable the body to retain and build more lean muscle mass.
Maximises Strength Gains
Every athlete/gym buff wants to become more strength and become stronger. During a study in Boston, the researcher found that the use of casein supplement with a high protein diet resulted in an increase in the strength in Chest, legs and shoulders. There was a positive increase in the nitrogen retention along the anabolic effects caused by the peptides present in Casein protein.
This Milk protein is very rich in vitamins, such as vitamin D which boost the immune system. Also, it is rich in magnesium which helps in regulating the blood sugar levels, that help in maintaining good cardiovascular health.
What is the Best Quality Casein
Protein for you?
The Quality of milk protein directly
depends on the milk it is made from. At a well maintained facility, A
healthy cow’s milk contains 80 %(approx.) of casein and 20% of whey
Casein is available in two different
1.) Calcium Caseinate: This is the protein that comes from the solid part which gets separated during the cheese making process. This solid part is further refined with a chemical process. It is considered to be the low quality protein and mostly found in food ingredient, creamers, toppings, etc.
2.) Micellar Casein: This is the best/purest form of casein protein available, it is digested & consumed very easily by the body. Many health experts and dieticians consider casein as a anabolic supplement, As it helps in maintaining positive nitrogen balance in the body for a longer period of time.
When it comes to bedtime supplementation, A Good quality Micellar Casein protein powder is the best supplement that feeds your muscles with the necessary amino acids during the night.