What is casein protein?
Casein protein comes in a concentrated form as a sports supplement. The amino acid structure in this form of protein – which is derived from milk – makes it a slow release protein that is absorbed by the body over a prolonged period of time. A study in 1997 comparing whey protein against casein protein found that the net increase of amino acids within the blood remained higher than normal for 7 hours. With this in mind you should aim to consume casein protein prior to bouts of inevitable fasting, such as before going to bed. This is because in order for muscle to recover and grow they must have a regular supply of amino acids.
Who should take casein protein?
Due to nature of casein’s ability to keep the body in a positive protein balance, this supplement is suited to individuals who must prioritize muscular recovery, such as athletes and recreational gym users.
Whilst this supplement serves a practical purpose to assisting with muscle recovery, it does not negate the intake of food and even whey protein. Whey protein is a contrast to casein in its ability to deliver fast amino acid absorption for the muscles, therefore casein should not replace whey, and instead they should be used to different times in the day.
Cottage cheese; milk ; yoghurt