The 5 Benefits of Casein Proteins
Athletes who have a little experience with protein supplements already know that every protein has its unique abilities. The same applies to casein proteins, which are often used by athletes looking to increase their muscle mass or even lose weight. To discover the five benefits of casein proteins, and decide if the supplement could be right for you, please read our information below.
1. Casein Proteins Last Longer
Compared to other popular protein supplements such as egg, whey and soy, casein proteins last considerably longer. Therefore, we could state that timing is one of casein proteins greatest strengths.
Through the prolonged working time of casein protein, athletes can expect a prolonged supply of amino acids as well, which could last as long as several hours. Even though it takes time to build more muscle mass, consuming some casein before you go to bed or between your meals could make a considerable difference in how much muscle you actually gain over a period of time.
2. More Muscle Gains
Even though muscle gain is a benefit athletes could obtain from most protein supplements, we also need to mention it as one of the main benefits of a casein protein supplement. According to a recent study executed in Texas, casein could be the key to more lean muscle mass. The study looked at 36 male athletes, who were all subjected to the same type of heavy resistance training. However, the groups were divided in two subgroups, enabling researchers to have a look at certain protein supplement combination.
The first group participating in the study received a combination of whey and casein protein, while the second group was put on a regime of branched chain amino acids, whey and glutamine. Over the course of the ten-week regime, researchers compared the two groups of test subjects to determine which supplement combination was the most effective for muscle gain.
Results of the ten-week study clearly indicated that the combination of whey and casein protein was the most effective for the increase of lean muscle mass, since the group taking this particular combination of whey and casein protein showed a drastic increase of lean muscle mass compared to the group on branched chain amino acids, whey and glutamine. Therefore, researches came to the conclusion that the combination whey – casein could be most beneficial for athletes looking for increased muscle mass.
3. Increased Fat Loss
The use of casein protein supplements is not only beneficial for those looking to increase their muscle mass, because the supplement has also proven advantageous for fat loss. During a recent study in The Netherlands, researchers investigated the relationship between casein and fat loss.
During the study, researchers increased the casein intake of participants by two and a half over a pre-determined period of time. Over the course of the study, researchers found that the participants obtained a higher metabolic rate while sleeping, but also that they obtained a more beneficial fat balance. In addition to that, feelings of satiety were 33% higher.
From the results of the study, we could deduct that the use of casein supplements may have multiple fat loss and weight loss benefits for consumers. Not only does the supplement increase your metabolism when you are sleeping, it also makes you feel fuller, making you less likely to fall of the diet wagon.
4. Explosive Strength
Athletes are not only looking for good supplements to increase their muscle mass, but also to gain more strength. By gaining more strength, athletes are able to perform better and longer, but will also find that their weight training becomes a little easier. Casein has shown some promise in this field, because studies have indicated that the use of a casein protein supplement can increase your strength.
During a study in Massachusetts in the United States, researchers looked at the effect of whey protein and casein protein on the strength of certain parts of the body. When comparing the effects of whey and casein protein over the course of the study, researchers found that casein had a greater effect on the strength of the legs, chest and shoulders; this could mean that casein can be more beneficial for athletes who want to train specific parts of their body.
The reason why researchers believe casein protein has a greater effect on certain parts of the body is the anti-catabolic ability of casein protein. Natural processes where muscle tissue is broken down to obtain amino acids are quite common in the human body, but not quite helpful if you want to build more muscle mass. The anti-catabolic nature of casein protein minimises the amount of muscle that is broken down, which could explain why test subjects in the American study experienced more strength than test subjects on other supplements.
5. Good for Dental Health
Dental health is probably not one of the first things you think of when you consider the benefits of a fitness supplement, but studies have shown that the use of casein protein could do just that! A study executed in the United Kingdom indicates that the regular use of a casein protein supplement could prevent the erosion on the enamel on the teeth. This is certainly good news for those with soft drink habits they cannot seem to beat!
Casein Proteins Conclusion
When it comes to muscle gain and other fitness benefits, casein proteins can certainly get you on track. That being said, the best results can always be obtained through a blend of supplements, which should be taken at a specific part of the day. For example, athletes could use a whey protein supplement after their training, and still use a casein supplement before bed to increase their metabolism.
At the end of the day, the supplements best suited for you will depend on your metabolism, training habits and your fitness goals. When choosing your supplements at Nutrients Direct, be sure to take these factors into account to get the best supplement combination.
|Data based on vanilla flavour||ND Total Whey||WPC||ND Mass Muscle||WPI||Calcium Caseinate|
|Protein per serve (g)||22.2||23||26.2||26.7||28.1|
|Type of protein/s||Whey||Whey||Whey & Casein||Whey||Casein|
|Carbs per serve (g)||3.4||4.2||26.5||1.9||0.8|
|Fat total per serve (g)||1.3||1.3||1.6||0.6||0.2|
|Sugars per serve (g)||3.2||3.2||10.4||1.4||0.3|
|Serving Size (g)||35||30||60||30||30|
|Serves per kilo||28||33||16||33||33|
|Additional Premium Ingredients||Amino blend, colostrum, creatine, glutamine||Amino blend, carb blend,colostrum, creatine|
|Notes||Complete muscle-building formula||The least processed budget powder||Ultimate Post workout bulking powder||Fast absorbing powder||Slow release high density powder|
|Flavours||Chocolate Vanilla||Chocolate, Vanilla, Honeycomb, Strawberry, Banana, Natural||Chocolate Vanilla||Chocolate, Vanilla, Honeycomb, Strawberry, Banana, Natural||Chocolate, Vanilla, Natural|