protein is the most talked-about protein in the bodybuilding industry
but what about casein protein? Milk contains 80% casein and 20%
whey and during the cheese making process, casein is extracted.
Casein protein does not get the attention it fully deserves but
the truth is it's one of the most effective protein you can use
for several reasons:
compared to whey which is a fast-acting protein, casein is a slow-digesting
protein meaning it can feed your muscles gradually and slowly
within a long period of time talk about 6+ hours. Casein is not
ideal pre-workout or post-workout and the best time to take it
is at night before bed. This is the time when your muscles will
be without food for several hours and casein protein will provide
a sustained release of amino acids to your muscles keeping your
body anabolic that is building muscle.
to its slow digestion and absorption rate, casein protein keeps
your body into an anabolic mode and prevents muscle breakdown,
hence it offers an anti-catabolic effect. In particular for bodybuilders,
maintaining muscle mass is important and fueling your muscles
with time released protein like casein does the job really well.
contains a lot of protein. A ½ cup of dry curd cottage
cheese(120 grams) which is rich in casein has about 18 grams of
protein. Casein protein supplements are also convenient and handy.
Just before bed, simply use 1-2 scoops of casein protein powder
mixed with some skim milk and you have a high-protein and satiating
low-calorie meal which can keep hunger pangs at bay. 1 scoop of
casein powder can give about 24 grams of protein.
protein contains branched chain amino acids(BCAAs) like Leucine,
Isoleucine and Valine and these 3 important amino acids play a
key role in protein synthesis by activating key enzymes which
are vital for protein synthesis and a more effective protein synthesis
results in better muscle gains. BCAAs also prevent muscle catabolism
and ignite muscle recovery.
important amino acid casein protein contains is glutamine which
is the most abundant amino acid found in the human body. Glutamine
also stimulates protein synthesis and reduces muscle breakdown.
While naturally found in the body, glutamine levels become depleted
after intense exercise, this is why proper glutamine supplementation
is important to replenish your depleted glutamine stores. Glutamine
has been found to be effective in boosting your natural growth
hormones, hence it can increase muscle mass.
protein, notably casein supplements are convenient and handy and
can be used as meal replacement so you don't miss an important
meal incase you're busy. It's easy and fast to make a casein protein
If you're looking for casein supplements, I highly recommend Optimum
Nutrition Gold Standard Natural 100% Casein. Packed with 24 grams
of high-quality all-micellar casein protein with no artificial
sweeteners, 140 calories per serving, 4 grams of sugar, 9.6 grams
essential amino acids and nearly 5 grams of BCAAs and glutamine,
this is simply a winner. The French Vanilla flavor is pretty good.
In place of artificial flavors, honey powder, cane juice and stevia
are used. What I like about this supplement is it's not overly
sweet, goes easy on the stomach and it's all natural so if you're
health-conscious like me, this supplement is definitely for you.
highly recommended natural casein proteins are hands down Naked
Nutrition and Muscle Feast.