When you’re training regularly, it’s important that you’re supporting the recovery process with adequate nutrition. Of course, the work you do in the gym is a major factor in your success, but the periods between your sessions impact your progress the most; this is where diet/supplements are paramount. Whey protein... Read More
When you’re training regularly, it’s important that you’re supporting the recovery process with adequate nutrition.
Of course, the work you do in the gym is a major factor in your success, but the periods between your sessions impact your progress the most; this is where diet/supplements are paramount.
Whey protein has a high bioavailability (BV) making popular with active individuals. It’s ideal for post-training consumption, because it has a rapid absorption rate; amino acids are ‘shuttled’ to the heart of muscle cells, initiating the repair process. Intra-workout products and BCAAs can help to preserve muscle mass \u2013 both during training sessions and throughout the day. Maintaining an anabolic (muscle-building) state is the purpose of their use.
As with whey, micellar casein is derived from milk; in supplement form, it’s designed to provide a ‘drip supply’ of amino acids. Because of the biochemical nature of casein proteins, they’re digested slowly over several hours (up to four). This leads to a slow and steady peak of amino acids in the blood, which is conductive to muscle protein synthesis. Sometimes referred to as ‘night-time’ or ‘slow-release’ protein, casein powder is usually enjoyed as a shake or dessert before bed – since sleep is a prolonged, ‘fasting’ period.\u00a0 This offers an advantage when it comes to building muscle, offering an anti-catabolic effect.
Casein is highly digestible in the gut, and since it doesn’t contain lactose, it’s usually suitable for those intolerant to such (depending on the brand). Acting to bridge the gap, slow-release proteins are thought to be useful for when following a fat loss programme. They can help to increase satiety; because you feel fuller for longer, you’re less likely to snack or experience cravings between meals.
Casein has a thicker texture compared with whey, which gives it a versatile use. Depending on the specific product, you can expect to find around 25g of protein per scoop; natural enzymes are sometimes a featured ingredient, as these are believed to assist the digestive process. There tends to have a lesser scope when it comes to flavours \u2013 most likely due to the richer taste and texture of casein; this lends well to varieties like chocolate or vanilla. Mix up as per the manufacturer’s directions, and enjoy as a shake, or add less liquid to produce a mousse-like consistency – great as a dessert!