There is an old debate about which of the two protein sources is superior: whey or casein. We can’t say that the one is better than the other – they both have their advantages and disadvantages. One of the main reasons why whey protein is more popular than casein is the fact that whey is fast absorbing.
Whey protein quickly breaks down to amino acids and it’s absorbed into the bloodstream, so it can be used right after the workout to be quickly digested and repair the damaged muscle fibers.
Casein is a very rich source of essential amino acids, with the only exception of the amino acid – cysteine. It constitutes about 80% of the milk protein and unlike whey protein it’s digested at a slower rate than whey protein. In fact casein proteins offer a much slower absorption rate of around 7-8 hours and continue to constantly provide amino acids into the blood stream during this time.
Another thing that makes casein a good protein source for athletes is the fact that micellar casein proteins provide high amount of amino acid glutamine ( which is vital for muscle repair and cell volumization), growth factors, and properties that support the immune system.
Micellar casein benefits :
Casein helps in muscle building
In the numerous studies that were conducted, all subjects that were taking casein protein were building muscle at a faster speed rate, than those taking just whey protein. Casein is also known as an anti-catabolic supplement (it spares muscle mass).
2. Casein decreases recovery times
Like we said, casein offers a much slower absorption than whey and constantly releases amino acids into the bloodstream up to 8 hours after the consumption which makes it a perfect ‘night’ supplement.
Muscle repair and growth hormones are released during the time you sleep so that the body can repair itself. Casein provides the body with amino acids throughout the whole night and will aid in muscle recovery.
3. Casein help with fat loss
When losing weight, hunger can be the worst enemy and the main factor that ruins the diet. Casein moves trough the digestive system slowly and it stays in your stomach longer, making you feel more satiated for a longer periods of time. Decreased hunger and consistent calorie deficits are the key for successful weight loss.
The best times to consume casein are before you go to sleep and a few hours before the workout.