Casein protein, another essential supplement one should consider. Not sure what we are talking about? Well, then this Casein 101 guide is for you, so sit still and pay attention because the class is about to star. Like we mentioned in the Whey Protein 101 guide, milk consists of two proteins, namely; whey protein, and casein protein. Milk roughly consists of 80% casein protein and 20% whey protein. The main difference between casein and whey protein is that casein protein digests a lot slower.In the Whey Protein guide I also mentioned that whey protein is best consumed around workouts because of its high and quick absorption rate.
WHAT MAKES THIS SO INTERESTING
Casein has got this unique ability to form a gel or sort of glob, which results in slower digestion rates and a more steady supply of amino acids. Casein can take up to 6 hours before it’s completely digested. This makes it perfect for an in between meal snack or before bed time shake.
CASEIN VS WHEY
Okay so we have mentioned that whey protein gets absorbed “whey” quicker than casein. Whey protein takes about 10-35 minutes to be completely absorbed, where casein can take up to 6 hours.
Another difference between the two is that whey stimulates protein synthesis by being rapidly absorbed, while casein on the other hand doesn’t have any great effect due to the slow digestion rate. Why? Well, it’s because casein has lower leucine content, and leucine is basically the key to protein synthesis.
AMINO ACID RELEASE:
After absorption amino acids are released into the blood stream. Casein wins this tug of war, because of its ability to provide a sustained release of amino acids, where whey does the complete opposite.
SO WHAT IS CASEIN GOOD FOR, AND WHEN SHOULD I TAKE IT?
Casein is an excellent meal replacement due to its slow digestion rate and steady amino acid release time. Casein can also provide you with a feeling of fullness, which will leave you with fewer cravings.
If you are going to use casein on its own, meaning with no other protein source, aim to get at least 20-30grams of casein.
BED TIME SNACK:
Casein makes the perfect bed time snack! You can hit the sack, knowing that your hard-earned muscle will be protected the whole night long due to casein’s slow digestion rate and steady amino acid stream.
I suggest having 1-2 servings of casein before bed, depending on your body weight and activity level.
Yeah! You might be all confused, as we mentioned that whey is the perfect post-workout protein source, and without a doubt, it is. But essentially, you want the best of both worlds, right? Whey can kick-start the recovery process as well as protein synthesis, while casein can provide you with the added benefit of a steady amino acid stream. Mix up your own post protein cocktail and reap the added benefits.
I suggest having an additional 10-20grams of casein along with your whey protein powder – the perfect protein cocktail.
POSSIBLE SIDE EFFECTS OF CASEIN
There aren’t many side effects to be honest, except for people who are allergic to milk as the proteins in milk are known allergens. Some symptoms might include: Upset stomach
- Pain in some cases
- Diarrhoea and vomiting
- And even other GI problems
- This is why it’s always essential to consult with your physician before using any dietary supplements.
IS IT WORTH BUYING?
Yeah, if you’ve got the budget for it. I will always stand by the main products mentioned in Post-Workout 101 guide as post-workout nutrition is the most important. If you still have some money to burn, casein will be number 6 after my top 5 post-workout supplements.