As anyone who has a fitness regimen will know, the hard work and attention doesn’t end at the end of the workout, or even at the end of the day. In fact, if you want to be serious about fitness, it must be part of a lifestyle that extends through 24 hours a day, 7 days a week. This involves eating the right food, taking the right supplements, proper recovery both day and night, and yes, time in the gym.
One of the most important nutrients needed for people who regularly exercise is protein. To really boost a fitness regimen, protein is incredibly important in helping to maximize efforts, by boosting muscle growth and recovery. Many people are aware of the benefits of whey protein and how it stimulates protein synthesis (the process by which muscles grow), but there is another lesser known protein that has a lot of unique benefits, especially when it comes to recovery: casein protein. Here’s everything you need to know, starting with the main question, what is casein protein powder?
What is casein protein powder?
First of all, casein is the name given to a family of related proteins that are commonly found in milk/dairy products. In fact, these proteins make up around 80 percent of the proteins found in cow’s milk. It is commonly used as a food additive and is a major component in cheese (the word casein itself is derived from the Latin “caseus” meaning cheese).
So then how has casein protein become a dietary supplement, and what is casein protein powder’s most beneficial characteristic? Well, the main feature that makes casein special is how it forms a kind of gel or clot when in the stomach, making it perfect at providing a gradual release of nutrients such as amino acids into the bloodstream. This naturally makes it perfect for both long workouts and recovery.
Benefits of casein protein powder.
What is casein protein powder’s benefit to your workouts and recovery? There are actually a lot of benefits to supplementing your fitness regimen with casein protein powder. These extend to both the workout itself and most of all, the recovery. Here are a few of the main benefits.
As mentioned, casein will release slowly into the body over several hours, so it is great as a slow digesting protein source. It is able to aid muscle recovery while preventing the user from feeling too hungry. This is especially good for night time recovery, as the supplement allows the protein to provide a slow and steady supply of amino acids to the body for up to seven hours, without having to take it from your muscle. So while muscles may not build during the night, drinking a glass of casein-rich milk is the best way to help your muscles throughout the night.
Though casein protein doesn’t necessarily help you to fall asleep or stay asleep, the reason it is a good night time aid is that it helps the digestion that your body takes care of during sleep. Because casein has such a slow release, it protects your muscles from nighttime atrophy and supplies the muscle with a steady flow of protein and essential amino acids over the course of seven hours, to help maintain — and even increase — lean muscle mass.
Greater Muscle Gains
IIt is not just in overnight recovery that casein helps. However, studies have shown that casein can be a crucial ingredient in building muscle mass quicker. One Texas based study ad males carry out heavy resistance training while consuming either a whey and casein combination or a different supplement. After 10 weeks, they found that the former group displayed much better results when it came to larger increases in lean, fat-free muscle mass.
Improve Metabolic Rate
Your metabolic rate is what helps you to cut fat and grow muscles. Another study — this time in the Netherlands — showed that milk protein intake can help with this. The study found that increasing casein intake by two and half times showed a higher metabolic rate in participants while sleeping, as well as a better overall fat balance. Furthermore, the slow-burning casein helped the participants to lose fat without feeling as hungry.
Casein has also been shown to yield greater strength — studies have indicated that it can as much as double the effect that whey protein has on results for legs, chest, and shoulder strength. It is believed that this is probably a result of the anti-catabolic properties of casein.
Bonus Benefit: Better Teeth!
Finally, though not related to traditional physical fitness lifestyles, there has been some suggestion that consuming more casein dairy products can have a positive effect on your teeth — more specifically, in reducing or preventing the effects of enamel erosion due to the calcium found in milk protein. No direct benefit to your workout, but it could save you some money on a dental bill!
Foods that casein protein is naturally found in.
Casein can be found in milk and other dairy products such as butter, cheese, or ice cream. These dairy products are often high in calcium and have essential amino acids that are important to building muscle mass.
When to drink casein.
So now that you know the benefits of this kind of protein powder, you might be wondering when to drink casein protein in order to receive the maximum impact. The best casein protein works together as part of a combination with whey protein. That is to say, take whey supplements in the morning and after workouts to help stimulate protein synthesis, and then drink your best casein protein powder before bed to maximize muscle recovery. Research has shown that a combination of both of these proteins is the most effective in providing the best results.
Best casein protein powder.
There are a lot of options for a casein supplement, so it is worth trying a few when looking for the best casein supply. There are also a lot of ways in which you can get casein naturally (as mentioned above), but the best casein comes from a supplement — if you want to really help your fitness without adding excess fat. Progenex Cocoon, the best casein protein powder, combines just what your body needs for a deep, restorative and reparative sleep so that you wake up feeling refreshed, rejuvenated and recovered. Ready to tackle stress, rise above the daily grind, and attack your most grueling workouts.
It comes in two flavors: cinnamon slumber and silk chocolate, with each serving providing 23 grams of protein, 1.5 grams of fat, and 4 grams of carbohydrates.
When it comes to cultivating the ultimate fitness lifestyle, no one wants to settle for second best. Casein — when used in conjunction with a good workout and other supplements like whey — is one of the key ingredients to recovery, and achieving your personal best. Try out Progenex Cocoon today and see the results in your fitness tomorrow.
A casein allergy occurs when your body identifies casein as a threat to your body and therefore triggers a reaction to fight it off. A casein allergy is different than being lactose intolerance and shouldn’t be mistaken. Being lactose intolerant makes you feel uncomfortable after consuming dairy products, but casein allergies cause different symptoms. Casein allergies are most often found in infants and young children and rarely found in adults. Make sure to contact your doctor if you see common symptoms after consuming casein protein.