Casein is a kind of protein which is large, hard, dense and extremely difficult to digest and decompose.
Recent studies have found that it is also a good source of protein for athletes to recover from physical stress, injury and fatigue. Because casein takes longer to digest, it can be absorbed and utilized more effectively by the body. Casein continuously releases amino acids into the blood to help the human body maintain nitrogen.
What is casein?
When whey protein becomes the focus of discussion, in fact, casein should also be the concern of all fitness people. Like whey protein, casein is extracted from milk, so its ingredients are natural and contribute to muscle growth and recovery.
Casein is protein containing phosphorus, accounting for 80% of protein in milk, and the other 20% is whey protein. Casein contains amino acids that the human body needs but cannot make by itself, and its absorption rate is slow. It can be eaten before going to bed and between meals, which helps the body to absorb slowly and accelerate muscle growth.
Make muscles
How to increase muscle growth? That is, the rate of muscle production is higher than the rate of muscle loss, so to speed up muscle growth, your goal is to speed up muscle synthesis and reduce muscle loss. How does casein help us accelerate muscle growth? Because casein takes time to digest and will slowly flow into the blood, casein is not very helpful to muscle production, but it can effectively slow down muscle loss, so whey protein and casein can be said to be the best partners for muscle gain.
A study by Baylor University pointed out that if people take casein and whey protein, their muscle growth will be much higher than those who only take whey protein within 10 week, so don't ignore casein.
Muscle recovery
Whey protein is so sought after because it is quickly absorbed by muscles, so you should take whey protein as soon as possible after training 1 hour. But as we all know, many recovery processes of the body are carried out while sleeping, so it is impossible for us to get up and eat whey protein every two hours. This is when casein comes in handy. Because casein needs to be digested for at least 3-4 hours before amino acids can enter the blood and reach muscle cells, everyone can take 30-40 grams of casein before going to bed, so that the body can continuously get casein to supply nutrition when sleeping.
In addition, casein can provide a certain feeling of fullness, so you can take it as a snack between meals. On the one hand, it can provide protein to help muscle growth, on the other hand, it can reduce appetite and avoid eating useless snacks.