Casein Protein (from Latin caseus "cheese") is the predominant phosphoprotein that accounts for nearly 80% of proteins in milk and cheese. Often used by bodybuilders as a slow-digesting source of amino acids casein is increasing in popularity because of the superior absorption properties of the protein.
Although fast-digesting whey protein has been a commercial success recent studies have shown that the longer it takes for a protein to be digested, the more efficient the body can absorb the nutrients. This makes casein protein an excellent source of protein for recovery purposes. Casein also has an extremely high source of glutamine which is also important for recovery from exercise. Another reason it is used in bodybuilding is because of its anti-catabolic effect, meaning that casein consumption inhibits protein breakdown in the body.
Whey Protein After Workout
Calcium caseinate is the common form of casein protein used as a dietary supplement by bodybuilders and other athletes, who ingest it before bed, with breakfast, or as post-work out meal, as it breaks down at a slower rate than whey protein, thus supplying the body with a sustained protein release. It is synthesized from dried skim milk, and is very high in glutamic acid.
There are many commercial products available containing casein protein and you can even get pure casein protein powder now. The popular trend is to use whey protein for recovery after exercise because of its fast emptying rate from the stomach. Popular belief is that this allows faster absorption, therefore faster recovery. Recent studies have shown that it is far more beneficial to take a slower digesting protein like casein immediately after exercise because of its superior absorption.
The casein protein will provide a steady stream of amino acids for up to 8 hours, providing better recovery potential for the body. This idea bucks the current trends but more athletes are now experimenting with these ideas and are reaping the rewards. Protein reviews are beginning to support these ideas and it is worthwhile testing this recovery method with your own training.
The recommendation is to take casein protein immediately after training for at least 3 months and record your results. After you have finished the program review your results.