Casein is not as popular as whey protein, but in vain. If casein protein was involved in sports hall, you probably would have found him whey insurance on the bench press. Casein has long been looked upon as less an attractive whey protein substitute, casein was Colombo in the world of protein, and whey – Schwarzenegger.
But not today.
Here we take a closer look at a curious substance – casein protein. Go to the courtroom and listen like casein works and how it can help achieve your goals.
- Analysis: Casein Protein
- Casein Supplements
- Casein and Whey
- Casein and whey:
- How to take Casein Protein
- Buying Casein
- Safety First
- Buying Casein
Analysis: Casein Protein
“Casein’s unique ability to gel has made him an important part in the cheese making process. ”
Casein protein, as well as whey, is obtained from cow’s milk. Milk contains about 80% casein, the rest 20% – whey protein. Casein is an insoluble substance then is, it is a solid protein in milk.
You might have heard in the context of calcium caseinate, which binds calcium ions in the structure of the protein. (If you are asked some regular gym, now you can tell him).
In addition, casein is used as an auxiliary substance, its unique ability to turn into jelly made its binder, filler, and one of the most important components in the manufacture of cheese. What’s interesting thanks to him the ability to form jelly, casein is used in production plastic and glue.
But do not run after a tube of glue. Casein Supplements – More an effective way to get as much protein you need.
Casein Supplements
Casein’s ability to jelly and curl made its unique component of a variety of protein supplements. In Casein coagulates while digesting food in the stomach. Speed digestion is reduced, which provides a slower and efficient use of protein amino acids. (Amino acids are blocks of which proteins are built).
In essence, this means that your muscles are fed more a long time.
Slow digestion is beneficial because it decreases the rate of protein breakdown and oxidation of amino acids. (Burning amino acids provides energy). Casein can even give a feeling satiety, that is, you feel that the stomach is full without the need really fill it.
Casein and Whey
Casein is slowly digested, but it’s a double-edged sword, especially compared to whey. Pros of this: ability casein to slow down the metabolism increases the release time amino acids into muscle tissue and provides more stable nitrogen level. (A good nitrogen balance is important to build muscle).
However, the slow release of amino acids from casein reduces maximum anabolic process in the body. That means casein may not activate muscle protein synthesis as much as whey makes it fast. If you compare a gram of casein with a gram of whey, we will see that casein has less pronounced anabolic effect, since it digested more slowly.
In addition, casein protein contains less leucine (8%) than in whey protein (11%). Leucine is an amino acid which is responsible for the maximum anabolic reaction during intake of protein. Leucine signals the body about the need protein synthesis and muscle building.
In my Ph.D. dissertation, I showed that anabolic reaction to food is closely related to the content of leucine in food. Casein contains less leucine than whey, so it doesn’t so enhances protein synthesis.
Casein and whey:
As mentioned earlier, casein does not provide the same high anabolic effect like whey protein but it provides a more stable influx of amino acids. To strengthen this effect and get both benefits, it is worth combining casein with fast-absorbing protein like whey. Thereby You will benefit from high levels of leucine, as well as constant influx of amino acids.
Making a protein shake will allow you to get the advantages of casein, at the same time, avoiding its disadvantages. AT quality alternatives can combine casein with quick digestible forms of BCAA or leucine, which will give a similar effect.
Protein shake allows you to get valuable substances casein and at the same time improve it and compensate for some limitations.
How to take Casein Protein
Casein itself can be consumed by those who want to increase daily intake of protein. It can be a great solution for those who are allergic to whey or egg protein.
Like whey, casein is easy to use, its can be consumed at any time of the day. However, due to the slow its absorption and prolonged release of amino acids, its usually taken when a person may have to do without food a long time.
Because of this, many people prefer to use casein before sleep, as it is believed that a slowly digestible protein will help prevent catabolism. Meanwhile, the use of casein at night little has been studied, but it has been shown to slow down protein breakdown and therefore may be useful.
The rate of casein for each is determined by several factors, such as weight, total protein intake, do you only take casein or in combination with other protein sources.
Because of this, if you use pure casein, you may be helpful to increase servings to speed up anabolic reactions. I would recommend 40-50 g of casein protein (if only You use it in its purest form) ninety kilograms a bodybuilder who wants to build muscle.
Buying Casein
I usually recommend buying sports supplements from those manufacturers who can provide laboratory analyzes of their product. This will be proof that contained in a bottle.
Keep in mind that many companies produce protein casein and whey shakes. Since these mixtures usually more expensive, you can make your own cocktail with whey and casein. Please do not add liquor. (If everyone add vodka).
Safety First
Some people may be allergic to casein. protein. They may experience side effects such as indigestion, pain, diarrhea, vomiting and other problems with gastrointestinal tract.
In addition, large amounts of casein can cause an upset digestive tract not even allergy sufferers. Casein is able to take a jelly-like form, which can lead to bloating and discomfort if taken its in large doses, especially for people around you.
What is the moral in this whole story? Do not take casein if you have You are allergic to it, or your doctor does not recommend drinking casein. Do not use it in large quantities – there is a risk feel like a Marshmallow man from the “Hunters for haunted. ”
Casein: case closed
Casein protein usually works at night. People use it before bedtime, it is absorbed at night and then disappears, when serum comes to the fore.
Not anymore.
Use casein when you need slow-digesting source of protein. Take it when your muscles are hungry. Take it with whey protein if you want to get more valuable substances.
For the above reasons, take it regularly.
According to the materials: http://www.bodybuilding.com/fun/the-case-for-casein.html
Interesting topic:
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