If you are training well, taking care of your nutrition and without leaving your food and training routines to achieve your sports and health goals, but still want to optimize your efforts even more and achieve better results faster , there is something that you should not go through high: the quality of the proteins you are taking. Generally, protein supplements are made from whey, but today we are going to talk about another protein that is also extremely beneficial when it comes to building muscle : casein.
What is casein?
Casein is a type of protein found in dairy products like milk, yogurt, and cheese, as well as other foods like chocolate or ice cream. Its composition is based on 90% micellar casein (pure protein) and with very low carbohydrate and fat indices . In addition, they also contain high amounts of vitamin D, calcium, and potassium. This combination can improve bone health, reduce the chances of developing osteoporosis and diabetes and help control blood pressure, so adding it to your diet is undoubtedly a very wise decision that would bring you many benefits.
Due to its ease of consumption and its numerous properties, casein is the perfect element for those looking to increase their muscle mass. And it is that casein is not only found in the aforementioned foods, but we can also access it in the form of supplements (either in pills, or in powder to make shakes) that is generally accompanied by multivitamin complexes to complement nutritional deficiencies of the diet and L-Carnitine for a better transport of fat to muscle cells
Casein benefits
In addition to increasing muscle mass faster than other proteins, casein has many other benefits, including the following:
Increase muscular endurance
This protein doubles the effect that other proteins of different origin have on the strength of the legs, chest or arms, allowing less wear when the muscular work is more intense. The reason for this significant difference is due to the known anti-catabolic capabilities of casein.
Long lasting effect
Casein has the ability to provide the bloodstream with a slow and constant flow of amino acids for a greater number of hours than other proteins.
Speeds up metabolism
According to several scientific studies, taking this protein twice a day causes the metabolic rate to increase while you sleep , an acceleration that also results in a better general balance of fat (which burns more quickly).
How do you take casein?
The recommended daily dose of casein is calculated in relation to the goals for which it is being taken and the amount of protein obtained through regular food sources (if you are taking supplements it is not good to also abuse the protein in the meals, since too much could damage the liver and kidneys). The protein requirement varies from person to person , but to give an approximate idea we can set two standard doses:
- For athletes who want to lose body fat without sacrificing muscle mass , a daily dose of casein of 1.5-2.2 grams per kilogram of weight is good.
- For sedentary people who only want to speed up weight loss a bit but do not want to change their muscle composition, it is enough to take 0.8 gr. to 1.0 gr. of casein per kilogram of body weight.
When to take it?
It can be taken before training, before bed and between meals, depending on our goals.
Before training
A few hours before training ensure an adequate supply of amino acids throughout the training session, which will keep your muscles strong .
Before sleep
Taking casein before bed helps to recover the tissues (tension, spots, etc. due to training) and the synthesis of muscle protein (that is, to create muscle). While you sleep, the body’s metabolism is at rest, therefore, it is a good time to consume casein as it will allow time for all of it to be released and the muscle tissues to recover.
Between meals
As a slow digesting protein, casein helps you feel full. Therefore, it is advisable to take it between meals when you want to lose weight , since it is a good substitute for any snack between meals that can make you sin, and it will help you alleviate hunger without gaining weight.
