Casein Protein: The Slow-Digesting Protein
Casein protein, the predominant protein found in milk makes up about 80% of the protein found in cow’s milk. Whey makes up the remaining 20%. Extracted through ultra filtration, casein protein increases the amount of bioactive milk peptides which support immune function and muscle growth.
An extremely slow digesting protein, it has a first-rate amino acid profile. Casein protein forms a ‘gel’ in the gut, and then releases amino acids slowly into the blood stream. Once casein is consumed, a peak in blood amino acids and protein synthesis is reached within 3-4 hours, but the total release can take up 7 hours.
Casein protein effectively suppresses protein breakdown and has a very small impact on protein synthesis. Known widely as an excellent muscle-sparing protein, a good balance of protein synthesis and breakdown is necessary for good muscle growth.
To get the best out of whey and casein proteins, it is important to use them at the right time. Casein protein must only be taken before going to sleep, as the gradual release of protein helps sustain your body for 6-8 hours during sleep, without food. Taking whey protein however before going to bed will not do much good, as it is absorbed and used within an hour. Therefore, it is best taken first thing in the morning and right after workouts. If opting to take protein shakes as meal replacements, a 50/50 blend of whey and casein is the best. It gives you enough protein to carry you through to the next meal. If your meal plan involves eating every 2-3 hours, then whey protein on its own between meals is suggested.
