Why Should I Take Casein Proteins?
Even though Whey Protein is one of the best known protein supplements in the world of fitness, one cannot forget about casein proteins either, which could be beneficial for a large range of the athlete population. To understand why casein proteins could be good for certain athletes, we need to look closer at its composition and function, so let us take a closer look at casein proteins to find out if they could benefit you.
What Are Casein Proteins?
Casein protein is a substance that can be found in most dairy products. It is considered to be a slow protein, which means that it will take longer for an athlete to reach their peak in amino acids and protein synthesis. Therefore, athletes will get the benefits starting from 3 hours after taking their casein protein supplement.
When compared to popular whey protein, casein is digested and absorbed a lot slower. While this could be seen as a disadvantage to inexperienced athletes, it could actually be beneficial to you, because muscle growth depends on the perfect balance of protein synthesis and the breakdown of protein. Therefore, casein proteins can be incorporated into your exercise regime when combined with the faster whey protein.
Is Casein More Suitable for Certain Athletes?
Most professional athletes will combine whey with casein, but there is a small portion of athletes who are only taking casein protein. The reason for that is quite simple, because these athletes have a metabolism that is extremely fast. Athletes with an incredibly fast metabolism do not get all the goodness from a fast absorbing protein, which is why a slow release protein such as casein could be more beneficial to them.
Should I Take Whey with Casein Protein?
Even though whey and casein can both be added to your nutrition plan, they cannot be taken at the same time. The reason for that is simple: casein protein is a substance that may coagulate in the stomach, meaning it has the ability to slow the absorption of other proteins that have been ingested. Therefore, combining whey with casein at the same time will have little effect. However, athletes can still benefit from both, more specifically by taking each supplement at its recommended time.
While whey protein is a recommended protein supplement before and after training, casein protein is best taken with meals or at bedtime. To obtain your muscle goals, you will need to give your body a steady stream of amino acids at all times, which can be delivered by the different digestion speeds of whey and casein.
Is a High Level of Amino Acids the Only Thing I Need?
Taking supplements with high levels of amino acids is not enough to give you the muscle growth results you are after, because the body must actually use those amino acids to get results. So how do you use both whey and casein proteins to get your desired muscle mass?
In order to be successful, you will need another great ally in your journey towards more muscle – food. When you take a whey protein supplement shortly after your meal, you are able to create an optimal environment for muscle growth. By eating your meal, you are hindering the breakdown of muscle mass, and by using the whey protein, you are introducing a steady stream of amino acids into your body.
When you combine a meal with your protein supplement, it can be good to ensure that your meal contained the right amount of carbohydrates. When you consume carbohydrates during your meal, your body will react by releasing insulin. As you may know already, insulin is also a substance that reduces the rate of muscle breakdown, but also plays a role in protein synthesis. If you are able to increase the amount of insulin in your body before you have your whey protein supplement, you will create an anabolic reaction in the body.
Three hours after you have consumed your whey protein supplement, you will need to consume a casein-based meal. Over the course of three hours, the amount of amino acids in your blood will have dropped considerably, which enables you to obtain a high increase of amino acids again. As you know, the principle of protein synthesis is based on the changes in amino acid levels, so by using a casein supplement, your amino acid levels are going to rise above normal again. Through this drastic increase, protein breakdown will be kept to a minimum.
The combination of whey and casein can be a good one, providing you repeat this cycle to get maximum effect. It may take a little more effort than taking the occasional supplement, but it can provide you with dramatic results if executed correctly.
At the end of the day, each specific type of protein has its own benefits and specific uses. Therefore, never ignore a protein type just because it is slower than the famous whey protein, but look closely at its function to determine if it could be beneficial for you.
When you intend to combine whey protein with casein protein, or simply use casein protein on its own, be sure to check your recommended protein intake for the day. Consuming an excessive amount of protein may result in you not obtaining all the nutrients you could get from your supplement. Calculating the exact amount is therefore advised.
We do need to mention that there is a different recommended protein intake for athletes than for people who are generally inactive. If you do rigorous exercise on a regular basis, your body will need more protein for muscle build and muscle repair. When you calculate your recommended protein intake, be sure to take these factors into account.
Do you want to give it a try and see what results you could obtain from casein? Check out our range of casein supplements today to find a protein supplement that suits your muscle gain goals.
|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|