Casein is an excellent source of long-acting protein. It is rich in calcium and has an anti-catabolic effect.
In this article you will learn:
- what is casein protein;
- its differences from serum;
- how to use casein for weight loss and gaining muscle mass;
- how to take casein protein;
- which casein is better.
The most common type of sports nutrition is whey protein. It is digested easily and quickly, is relatively inexpensive and affordable. But casein also has its advantages.
Sports nutrition and supplements. Where to begin?
Whey protein selection – which one is better?
How does casein protein work?
Casein is made from milk. A distinctive feature of casein is its poor solubility at low pH (as in gastric juice, for example). In the stomach, it stirs and turns into a thick gel of amino acids that can be digested up to 7 hours. Due to this, casein has a prolonged anti-catabolic effect, unlike whey protein, which is digested very quickly.
Benefits of Casein Protein
Milk protein (casein, whey) is much more effective than vegetable protein, helps muscle growth after exercise.
Casein will supply you with amino acids much longer than whey protein. Thus, it is best to use it when it is necessary to provide muscles with protein for a long period – at bedtime, as well as during the day during weight loss / on drying (hunger will not occur longer than when taking whey protein).
Casein is a complex protein containing all essential amino acids – essential and essential.
Milk is rich in calcium, which speeds up fat loss and strengthens bones.
Types of Casein Protein
- Calcium Caseinate – in its production, milk is processed with acids.
- Micellar casein – obtained by microfiltration of milk. The structure and absorption is better than caseinate. This is reflected in its cost, it is somewhat more expensive.
How to take casein protein?
The easiest and most convenient way is to mix the powder with the liquid in a shaker. Such a cocktail is convenient to take on the road or at work. They can “eat” on the go.
Casein can also be used to increase the amount of protein in baking – replace part of the flour with protein. However, do not completely replace the flour with casein – baking will turn out to be “rubbery”.
The amount of protein taken per day, you determine on your own – depending on the overall rate of protein. As a rule, men who play sports need 2g of protein per 1 kg of their own weight per day. If you do not use such amount of usual products, then protein will be a great help.
What time to take casein?
This type of protein is universal and can be used at any time when you need more protein. Casein is especially useful when you need to provide muscles for a long time with protein and / or dull the feeling of hunger (for example, at bedtime and during a long break between meals).
To increase the anabolic effect of protein after exercise, try mixing whey and casein in proportions of 2: 1, respectively.
Whey Protein vs. Casein – Who’s Better?
Best of all – a competent combination of different types of protein. Drink whey when your muscles need a fast protein intake. Take casein when you need a long time to ensure their uniform intake of amino acids. In situations where you need to increase the amount of protein in the diet, while it is impossible to do this at the expense of regular food, protein shake is an excellent way out!http://ihhsaa.org/casein-application-guide/http://ihhsaa.org/wp-content/uploads/2018/11/steroids4.jpghttp://ihhsaa.org/wp-content/uploads/2018/11/steroids4-150x150.jpgSupplements