What is casein?
Your body needs protein to maintain muscle mass, and this nutrient is found in everyday foods such as meat, fish, eggs, soy, etc...
Casein supplementation is used by athletes to lose weight, improve muscle definition, or benefit from constant muscle anabolism during sleep.
What is casein?
Casein is a protein naturally present in cow's milk. It is widely used in the cheese and dairy industries to give structure and substance to cheeses and yoghurts.
Casein helps build muscle mass thanks to its long-lasting action. It releases amino acids into the bloodstream for up to 7 hours. In fact, during long periods without protein intake, such as at night, the body draws amino acids from the muscles, thereby destroying muscle fibers. An intake of casein before bedtime therefore helps reduce muscle catabolism by releasing the amino acids your body needs as it digests them.
When is the best time to take casein?
Casein is slowly absorbed, so it's best taken before bedtime or as a snack between meals. Before sleep, casein supplementation can increase gains in muscle mass and strength.
Why take casein?
Casein is recommended for athletes who need extra protein.
To build muscle mass
Casein facilitates muscle development and recovery. It contains essential amino acids for the body's functioning, as well as a high dose of Leucine for protein synthesis.
For a dryer
During this period, it makes it easier to burn fat and helps reduce hunger while combating muscular catabolism.
For weight loss
Casein provides a lasting feeling of satiety, making it ideal for weight-loss.
For muscle recovery
Casein enables slow, lasting recovery after a training session. It diffuses slowly into muscle tissue.
What types of casein are there?
Native casein
Native casein is derived from milk. If it comes from cow's or goat's whey, it's called cheese casein.
Micellar casein
Micellar casein is obtained from native protein and is more easily digested. Its BCAA content is lower than whey.
Calcium casein
Calcium casein is a casein derivative with a higher solubility than micellar casein. Its nutritional value is also higher.
What's the difference between whey and casein?
Both derived from milk proteins, casein and whey are both different and complementary. Casein is ideal for long periods of muscular inactivity and recovery. Rapidly-assimilated whey, on the other hand, delivers large quantities of protein to the muscles. Before training, it promotes muscle recovery. The use of one or the other depends on individual needs, objectives and timing of consumption.
Now you know why casein is so popular with athletes, and how it can really help them achieve their goals faster!