Casein protein, a popular choice among fitness enthusiasts, shares similarities with whey protein but also has distinct advantages. In cow’s, goat’s, and sheep’s milk, there are two types of protein: casein and whey. Around 80% of the protein in cow’s milk is casein, while whey accounts for approximately 20% (according to a study in the Iranian Journal of Pharmaceutical Research). Both casein and whey are complete proteins but differ in various aspects. Notably, whey protein is digested more rapidly than casein protein. Here’s everything you need to know about casein protein.
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Benefits Of Casein Protein Powder
According to supplement manufacturers, whey protein is known for its fast nutrient delivery to muscles, while casein supplements are promoted as slow-digesting. This slow digestion ensures a continuous protein supply over time, potentially aiding muscle growth even during sleep.
What Does Casein Protein Offer?
Muscle Growth Uncovered: In a recent Nutrients study review from 2021, individuals engaged in resistance training who consumed a casein supplement before bedtime experienced significant muscle mass gains without major effects on metabolism. The review also confirmed that casein indeed digests at a slower rate than whey, thereby prolonging the window for muscle-protein synthesis.
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Is A Casein Supplement Necessary For You?
You don’t need to consume casein before bed for overnight muscle growth. Spreading protein intake throughout the day, as opposed to one large meal, was found to be most effective for increasing muscle mass, according to the Nutrients review. Only if you struggle to meet your daily protein needs through food alone should you consider a casein supplement, as suggested by Amy Gorin, R.D.N.
Essential Factors When Selecting A Casein Supplement
Look for a casein supplement with a minimum of 24 grams of protein per serving, and ensure it is third-party certified by reputable organizations like NSF to guarantee the absence of banned substances. Avoid supplements that include melatonin, as prolonged use may disrupt your sleep cycles.