Casein - The ideal protein supply for the night
In addition to whey protein (whey protein) casein protein is the second important protein source of proteins contained in milk. With a share of 80%, casein is mainly responsible for the production of cheese and quark. For quite some time, the milk protein has also been used as a dietary supplement. So it is especially as a protein shake before going to bed for a variety of athletes indispensable. Casein protein has a high biological value and an excellent aminogram, which among other things consists of 50% essential amino acids (EAA), 20% branched-chain amino acids (BCAA) and 20% glutamine. After taking it, casein first forms into a kind of gel in the stomach and passes these amino acids on to the blood only after a time delay. As a result, the body's amino acid pool is slowly but steadily supplied with proteins. Casein contains a high proportion of long-chain amino acids, which significantly slows down absorbability, in contrast to whey protein. While whey protein is already digested in the body after 30 minutes, the introduction of the amino acids into the muscle cells in casein protein takes about 8 hours. A slow protein intake makes this supplement but no less suitable, on the contrary, especially in diet phases and in the evening, supplementation with casein protein is particularly suitable. Proteins not only help to build muscle, they also prevent muscle breakdown at the same time. For optimal muscle growth, it is therefore important to provide the body with sufficient protein (4g per kg). In particular, strength and endurance athletes must keep their pool of amino acids constantly at a constant level so that they can continue to perform and build more muscle at the same time. A supply of casein protein mainly prevents the catabolic process (muscle breakdown). Basically, it is recommended to take casein protein in the evening just before bedtime. Here it can especially unfold its full effect and bring out the muscle-preserving function. This is why casein protein is often referred to as night protein. It may also be very useful during diet phases to drink casein protein during the day. Many high-quality casein shakes are additionally enriched with minerals and vitamins and contain hardly any fat or calories. They have a filling effect and provide the body with important nutrients. It also ensures a constant supply of protein and prevents a shortage.