There is an old debate about which of the two protein sources is superior: whey or casein. I can’t say that the one is better than the other – they both have their advantages and disadvantages.
The main reason 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 repair the damaged muscle fibers.
On the other hand, casein takes about 80% of the milk protein and unlike whey protein it is very slowly digested.Casein proteins offer a much slower absorption rate of around 7-8 hours and continue to constantly provide amino acids into the blood stream for this time.Another thing that makes casein a good protein for athletes is the fact that micellar casein proteins contain high percent of amino acid glutamine ( which is vital for muscle repair and cell volumization), growth factors, and properties that support the immune system.
So what can casein protein do for you ?
– It can help you build muscle.
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,
– Decrease 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.Many 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.
– Help you lose fat
Casein protein moves trough the digestive system slowly and it stays in your stomach longer, making you feel more satiated for a longer period of time.
The best times to consume casein are probably before you go to sleep and a few hours before the workout.