Protein has been shown to improve weight management, muscle growth, immune function and exercise recovery. It is derived from a variety of different food sources including; rice, egg, milk, pea and soy. Casein protein is the predominant protein found in milk. It makes up about 80% of the protein in cow's milk, while the remaining 20% of protein in milk comes from whey. Casein protein is extracted from the milk through ultra filtration, without the use of chemicals. The key benefits of casein protein are that it is slow-digesting, has an excellent amino acid profile and enhances muscle growth.
Slow Digesting Protein
Casein protein is a slow-digesting protein that forms a gel in the gut. Amino acids are then steadily released into the blood stream over the course of time. Unlike whey protein that peaks absorption in forty minutes, casein protein takes 3-4 hours to reach peak levels in blood amino acids and protein synthesis. The body can continue to absorb casein protein for up to seven hours.
Muscle Growth
According to Slooten, muscle growth is dependent on the balance between protein synthesis and protein breakdown. The goal is to increase protein synthesis and decrease protein breakdown. Casein protein is considered to be a muscle-sparing protein. Since casein protein slowly enters the blood stream, it has very little impact on protein synthesis, but it has a powerful effect on reducing protein breakdown.
Using Casein Protein
To take advantage of casein proteins effectively, you need to use them at the optimal times of day. Casein protein is the best and only protein to take before going to sleep. Since casein breaks down steadily over time, it will continue to allow the body to absorb muscle-sparing protein throughout the night.
Casein protein may also be used if you are going to go without food for more than three hours or are using a protein shake as a meal replacement. Ideally, a 50/50 blend of whey and casein is your best choice as a meal replacement. This blend will give you a quick shot of protein and a sustained release of protein to carry you until the next meal.
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