WHAT Is CASEIN?
Casein is a protein that is found in milk and used independently in many foods as a binding agent.
TYPE OF CASEIN?
There are 3 varieties of the casein protein. Since the quality is different from one type to the other, it is good to know on which one to focus in order to get the best results. The 3 forms are:
- Calcium caseinate
- Micellar casein
- Milk protein
The first one is the less qualitative of the 3 and is more frequently used in food industry. The other 2 have comparable properties, but milk protein isolate contains both micellar protein and whey, and are more economical option. If your goal is to build muscle, milk protein should represent the main ingredient of your supplements.
FUNCTION OF CASEIN?
This protein creates a gel in the stomach that lead to the release of amino acids in the blood stream over up to 7 hours. The peak, however, is reached in 3 to 4 hours.Compared to when taking whey protein, the blood amino acids peak is reached in 40 minutes and the effect wears out in around an hour.
Since casein is released in the blood stream at a slow rate, it does not affect protein synthesis very much. Despite that fact, it plays a tremendous role in blocking protein breakdown. Muscular mass increases when a certain balance is maintained between protein synthesis and protein breakdown. In conclusion, if you want to build muscles faster and more efficiently, you need to increase protein synthesis while decreasing protein breakdown. The first goal is achieved when taking protein shakes based on whey protein and the latter when taking casein.
HOW TO TAKE WHEY & CASEIN?
If you decide to replace meals with protein shakes, then you are recommended to combine whey protein and casein protein in equal proportions. However, if your meals are spread throughout the entire day, each 2 to 3 hours, you can rely on whey protein only. Casein protein shakes, on the other hand, need to be taken right before going to bed.
XF Dietician & Nutritionist
Tel No: 012-6696195