Protein powder is a staple of pretty much every bodybuilders diet to give them a quick intake of protein at anytime during the day. There are now so many different types of protein powder on the market, and each one has a slightly different purpose. Some of these different protein powders are whey concentrate, whey isolate, hydrolyzed, pea, brown rice and the topic of this article casein.
What Is Casein Protein?
Casein is derived from milk, in the same way that Whey Protein is. However, there is a big difference. Whereas bodybuilders everywhere will chug a whey protein shake for a fast absorbing protein source post workout, casein is a slow absorbing protein source. It can take up to 8 hours for your body to totally digest casein, meaning it is known as the ‘bedtime’ protein.
When Should I Take Casein?
A casein shake is often the go to pre bedtime snack for anyone looking to promote muscle growth and recovery overnight. When you sleep you will go for an extended period of time without protein and this is not good for muscle recovery. Having a casein shake can alleviate this problem.
It can also be very helpful if you find yourself feeling hungry in bed, which can affect your quality of sleep. Taking just 30 g of casein before bed can result in a number of positive affects for your muscle growth and helping you to feel full.
Due to the slow releasing nature of casein it can be taken at anytime during the day when you know you will be going an extended period of time without eating. This could be at work if you’ve got a number of meetings or at university when you’ve got a load of classes you’ve got to attend.
It can also be great if your aim is to lose weight, as it can help suppress your appetite, meaning you’re less likely to snack on unhealthy options.
You should try: Micellar Casein – 30 g serving contains 24 g of protein and only 1.2 g of sugar and 1.8 g of carbs.
Casein & Lactose Intolerance
Casein is derived from milk meaning it is not suitable for people who are lactose intolerant and should be avoided. So sorry if you are allergic to dairy, but casein is off the cards.
Take Home Message
With so many whey protein alternatives out there, casein brings something different to the market. If you are regularly weight training then you should be having a casein shake before bed to help you recover as you sleep. When it comes to must have supplements we’d recommend a Whey Protein, Creatine , BCAAs, a pre workout and casein. If you use these supplements round a balanced diet and a regular training plan then you’ll be well on your way to achieving your goals.