Sep 10
14
Casein Protein
The other milk protein, casein comprises the majority (about 80%) of the protein in milk and whey makes up the rest. While whey is fast, casein is very slow-digesting, particularly micellar casein. That’s because when casein hits your stomach, it forms a gel that’s extremely difficult for digestive enzymes to break down. The enzymes slowly chip away at the casein over many hours, supplying your body with a slow and steady stream of amino acids. When early research showed that casein was effective at halting muscle breakdown, it was believed that its slow digestion rate would limit its ability to enhance protein synthesis. Newer study data, however, have found that casein is effective at promoting protein synthesis, particularly around workouts. One study even reported that trained men who drank post workout shakes that combined whey and casein for 10 weeks gained significantly more muscle than men who had whey shakes minus the casein.
Choose: Products that list some form of casein protein, such as micellar casein, calcium caseinate, sodium caseinate or potassium caseinate.
Source M&F Tabatha Elliott
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