Slow Release Protein
When you’re training regularly, it’s important that you’re supporting the recovery process with adequate nutrition.
When you’re training regularly, it’s important that you’re supporting the recovery process with adequate nutrition. Whilst your routine is undoubtedly important, it’s actually the period between your sessions that impacts your progress the most.
Whey protein is celebrated for its rapid absorption rate and high bioavailability (BV), making it a popular supplement with all active individuals. It’s a primary choice for post-training consumption; amino acids are ‘shuttled’ to the heart of muscle cells where they can get to work. Intra-workout products and BCAAs can help to preserve muscle mass – both during training sessions and throughout the day. Maintaining an anabolic (muscle-building) state is the objective of their use.
Casein protein powder serves an additional purpose: to supply the muscles with a ‘drip supply’ of amino acids. Because of the biochemical nature of casein proteins, they’re digested slowly over several hours (around 3-4) – the point at which amino acid levels peak in the blood. Prior to this, there is a consistent and gradual release, which proves very effective in halting catabolism (muscle-breakdown), and supporting muscle protein synthesis.
Slow-release protein powders are thus, usually based on micellar casein – a chief component of cow’s milk.
Casein is highly digestible in the gut, and since it doesn\u2019t contain lactose, it’s usually suitable for those intolerant to such (depending on the brand). It’s popularly enjoyed as a shake or dessert before bed, since sleep is a prolonged, ‘fasting’ period. It has a thicker texture compared with whey, which gives it a versatile use.
Acting to bridge the gap, slow-release proteins are thought to be useful for when following a weight-reduction programme. They can help to increase satiety; because you feel fuller for longer, you’re less likely to snack or experience cravings between meals.
Slow-release, or ‘night-time’ protein powders will usually deliver around 25g of protein per scoop. Depending on the product you choose, you might also find additional ingredients like natural enzymes, which are thought to assist the digestive process. Casein tends to have a lesser scope when it comes to flavours – most likely because of its richer texture and taste that 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\u2026 then grab a spoon!