Casein is the name for a group of phosphoproteins which are found in milk from mammals. It makes up 20 to 45% of all proteins in human milk and 80% in cow’s milk.
Benefits of Casein
After a lot of exercise, muscles need plenty of protein to recover from the impact and if you’re looking to increase your muscle mass, you must never leave proteins out of your diet. Casein provides these proteins and it also stimulates muscle protein synthesis. Additionally, Casein is known to suppress appetite and is a very good source of calcium, which makes it good for the bones as well as for fat loss.
Now, there are many supplements that provide a good amount of proteins; so, what makes Casein so special? Time. The time that Casein remains active within the body is longer than most proteins. It provides the blood stream with a steady flow of amino acids which are absorbed slowly by your body without disrupting your sleep or regular activities.
Benefits of Casein When Taken at Bedtime
For this reason, it is advisable to take Casein before bed. Since it operates more slowly, it is best to take it when muscles and bones will be resting to ensure that it aids completely in the recovery and enhancing of the muscles and the strengthening of the bones.
It is most commonly sold as Casein protein powder, which can be mixed with other proteins. And there are two types: Casein Hydrolysate and Micellar Casein. The first is hydrolyzed to increase its absorption rate, improving the delivery rate of amino acids on the muscles; the second one is maintained almost as it is found naturally. It is more involved in the transport of calcium-phosphate complexes to the stomach to be digested, thus serving to increase the amount of calcium.
So, the best Casein protein powder for you depends on what you’re looking for. If you want proteins in your muscles to increase mass, use Hydrolysate, or if you’d rather increase the amount of calcium for your bones, use Micellar.
The recommended dosage is 40grams mixed in milk or water right before going to bed. Unfortunately if you’re allergic to dairy products, it is not advisable to take Casein since many proteins found in milk are known to cause the allergies.