Casein protein(7 suprising facts): best supplement before bed?

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.

These 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.

The final product product is a slow-digesting & quality bed time supplement.

Casein 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.

Boosts Immunity

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 protein.

Casein is available in two different forms:

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.

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