The Bodybuilder’s Pocket Casein Protein Guide
Casein protein is an indispensible milk protein which is slow to digest and functions in inhibiting the breakdown of muscle tissue. The casein found in milk is the purest form, and it is this form which is separated from milk by a process called ultrafiltration which increases bioactive milk peptide amounts and provides for adequate immune system functioning.
Casein also promotes muscle growth, which is one of the reasons why it is very important as a supplement for bodybuilders and athletes. In addition to enhancing muscle strength which facilitates recovery times, casein also suppresses the breakdown of proteins in the blood, a process that further benefits the results you wish to see from participating in intense workout sessions. Casein protein has been shown to maintain amino acid rates for six or seven hours following ingestion and also has a definite anti-catabolic effect which inhibits muscle tissue damage.
Casein: A Slow Digesting Protein
As a slow-digesting protein, casein tends to form a gel-like ball in the stomach (very small of course!) which causes it be absorbed less quickly than other proteins. It can take anywhere from three to four hours for casein to be wholly digested which makes it a good supplement before a workout and at bedtime, but not after a workout.
Most bodybuilders take a casein supplement before going to bed because it allows a steady influx of amino acids to be released into the body for the next three to four hours and averts muscle breakdown, since you will not be receiving any food (protein) during the time you are sleeping. This is the time when your muscles are busily repairing and rejuvenating damaged tissues and cells and need all the amino acids and proteins they can get in order to optimize this renewal process.
Casein, Calcium Content and Fat Reduction
The calcium content is relatively high in casein protein which will also benefit in encouraging the chemical processes necessary for fat reduction. Although some people may think that in order to lose weight you have to shun dairy products, this idea is not wholly feasible. Protein and calcium apparently are very important when on a weight reduction regiment, as revealed by a study conducted by the International Journal of Obesity.
Researchers found that individuals who had diets consisting of high amounts of calcium and average amounts of protein exhibited increases in energy excretion and fecal fat than those who had a high protein and high calcium intake; and from those who had a reduced calcium but normal protein intake. From this study, it can be concluded that it is conducive to someone who participates in high intensity workouts to discover what their optimum balance is between protein and calcium consumption instead of continually taking more and more protein in order to lose weight.
Casein: A Convenient Way to Reach Your Protein Intake Goals
As a bodybuilder, you are well aware of how important it is to keep your body supplied with the right amount of protein in order to perform at the highest level your body can possibly accomplish during an exercise session. While you can consume protein by eating many different kinds of foods, such as beef, chicken, fish, milk, and eggs, the amount of food you would have to eat to receive the average bodybuilder’s daily protein requirement of 250 grams a day is simply not practical.
Eating five to six meals daily means you would have to consume approximately 40 grams of protein per meal. But a lot of your time would be used in preparing these protein-rich meals, besides the expense of purchasing all these different foods. This is why casein supplements are popular with bodybuilders, as they will offer a convenient and less expensive method in which to give your body that extra protein boost necessary for muscle growth and repair.
Casein supplements are popular with bodybuilders, as they will offer a convenient and less expensive method in which to give your body that extra protein boost.
A Look at Micellar Casein Protein
Micellar casein protein is a fairly new form of protein which is extracted from milk protein isolate. In addition, whey protein peptides are also removed from the milk-produced casein protein which produces pure micellar casein, a totally undenatured protein rich in growth-promoting amino acids.
“Micellar” literally means that casein protein is naturally isolated from milk minus the utilization of chemicals which may contaminate the full effects of casein. Being a precursor to casein, micellar protein absorbs much slower than whey protein products and contains beneficial anti-catabolic ingredients as well.
Your muscles will continue to obtain nourishment from micellar casein protein much longer than they will with whey protein because of its slow-digesting properties. Although whey can enhance protein synthesis more efficiently, micellar casein is functions better at inhibiting muscle damage.
However, you should consider utilizing the benefits of both micellar casein protein and whey protein because whey is suitable for pre-workout times and casein works best when taken at bed time. In addition, you can also use casein in place of a meal if necessary because it can be combined with complex carbohydrates and essential nut oils to create a filling and healthy shake.
While searching for micellar casein protein supplements, you will probably read about caseinates, which are proteins that have been processed using chemicals and are thus not as pure. Although these types of protein supplements are somewhat cheaper, it is still better for your health and your body building career to spend a little more money and buy a real micellar casein protein powder.
Researchers have professed their amazement over the ability of micellar casein protein to maintain amino acids at high levels for up to seven hours. Your post-workout muscles will especially love micellar casein protein because it keeps sending those essential amino acids to muscle tissues for a long time in order to prevent deterioration of damaged muscle cells. Micellar protein also holds good amounts of glutamine and immunoglobulin, amino acids which assists cells in absorbing protein and also strengthens the ability of the immune system to ward off infections.
When engaged in high intensity weight training, your body is consuming any kind of nutrient which your system has available and is able to be accessed.
Micellar Casein Protein and Lactose Intolerance
One of the problems bodybuilders and other athletes need to be aware of when supplementing with micellar casein protein is the fact it does come from milk and may exacerbate someone who is lactose intolerant. Signs of this occurring could be mild to severe stomach distress and cramping or, in extreme cases, the onset of anaphylaxis which is the result of an allergic reaction to insect bites, medication, and food such as milk.
As an added note, make sure you don’t confuse micellar casein protein with caseinates when taking them since they perform totally different functions within the body.
However, bodybuilders and trainers do agree that consuming these two proteins as part of a supplemental diet is a vital component of successfully building muscles and promoting quicker and more potent recoveries. In addition, vigorous muscles need a suitable balance of proteins which can promote a slower metabolism when needed, and likewise, a more rapid metabolism when necessary.
For physically active individuals, micellar casein protein can give that healthy boost to muscles and over-all strength during those times when you are taxing your body and pushing your leg, arm, shoulder and chest muscles to the extreme.
The Importance of Protein Intake for Muscle Repair
Protein is one of the most plentiful substances in the human body other than water. Your muscles are rich in protein, containing 70% of all the protein your body can hold, which is why protein supplements are such an important part of a body builder’s diet. Your body requires a continuous supply of proteins in order to function properly since it cannot be stashed away for future use like lipids.
Essential to muscle maintenance, protein helps your muscles repair themselves after a physically taxing workout session. In addition, it also contributes the essential nutrients needed to grow more healthy muscles, especially when you consume approximately twenty grams of protein prior to working out.
Casein Protein Powder Advantages and Benefits
As a protein powder supplement, casein efficiently delivers amino acids directly to that muscle tissue bodybuilders nurture and work hard to perfect. Casein also contains good amounts of arginine, glutamine and threonine, three amino acids which are also called “glucogenic aminos” because they facilitate the production of glucose which is utilized for energy during a workout session. Although casein powder supplement is not as popular as whey protein powder because it does not exhibit the high biological value that whey protein does, casein is still very advantageous for the body builder because of its ability to promote muscle growth after a workout and especially at night while sleeping.
Other advantages casein protein supplements offer is the highest glutamine content of any other protein powder. Glutamine assists in the preservation of muscle mass and also in enabling the immune system to successfully repel diseases and infections. Casein is also the protein you’ve probably heard a lot about in regards to how slow it is digested and absorbed, which allows your body to make good use of the benefits of casein protein by having access to it via the blood for longer periods of time. It is the perfect protein to take before going to bed because it is able to maintain elevated amounts of casein in your body while sleeping, which is the time when you are not eating anything and not feeding your body any protein or other related nutrients.
Casein – Affordable and a Meal Replacement
As the most affordable protein supplement on the market, casein also makes a great meal replacement because it facilitates absorption of amino acids which produces a feeling of fullness that lasts longer than other meal replacement items. Proteins which have the ability to rapidly move through the digestive process will cause someone to experience hunger pangs long before someone who is supplementing their diet with casein. In other words, the foods which are quickly digested are rapidly conveyed through your system and thus will not produce any lasting effects in regards to feeling hunger and wanting to eat more.
When engaged in high intensity weight training, your body is consuming any kind of nutrient which your system has available and is able to be accessed. If there is an inadequate amount of proteins in your body while exercising, your muscles and stamina will be compromised. The result will be an unsuccessful workout session, damaged muscles with nothing to repair with, and a totally drained energy level. However, daily casein protein supplements can prevent these things from happening and is something that is easily incorporated into your diet.