Why casein is a great source of protein
There is an old debate about which of the two sources of protein is superior: whey or casein. We cannot say that one is better than the other – both have their advantages and disadvantages. One of the main reasons whey protein is more popular than casein is the fact that whey is quickly absorbed.
Whey protein breaks down into amino acids quickly and is absorbed into the bloodstream so it can be used right after a workout to be quickly digested and repaired the damaged muscle fibers.
Casein is a very rich source of essential amino acids, with the exception of the amino acid cysteine. It makes up about 80% of milk protein and, unlike whey protein, is digested more slowly than whey protein. In fact, casein proteins offer a much slower rate of absorption, around 7 to 8 hours, and deliver amino acids into the bloodstream continuously during this time.
Another thing that makes casein a good source of protein for athletes is the fact that micellar casein proteins provide high amounts of the amino acid glutamine (which is vital for muscle repair and cell volumization), growth factors, and properties that help the immune system support.
Benefits of Micellar Casein:
Casein helps build muscle
In the numerous studies that were conducted, all subjects who took casein protein built muscle faster than those who took only whey protein. Casein is also known as an anti-catabolic compound (it saves muscle mass).
2. Casein shortens recovery times
As we said earlier, casein is much slower to absorb than whey and continues to release amino acids into the bloodstream for up to 8 hours after consumption, making it a perfect nighttime supplement.
Muscle repair and growth hormones are released during sleep so the body can repair itself. Casein supplies the body with amino acids throughout the night and helps with muscle regeneration.
3. Casein helps with fat loss
When it comes to losing weight, hunger can be the worst enemy and the main factor ruining the diet. Casein moves slowly through the digestive system and stays in your stomach longer, making you feel more satiated for a longer period of time. Decreased hunger and cPersistent calorie deficits are key to successful weight loss.
The best times to consume casein are before bed and a few hours before exercise.