Casein protein is among most popular protein forms in the world and is mainly found in milk. Casein along with whey is the best protein you can consume if you want to see positive health results in you. Casein, in particular, is generated through a filtration process that does not make use of chemicals. Therefore, it is not hard to find why bioactive milk peptides are in such high quantities in casein protein as compared to others. The presence of these peptides helps casein in improving your immune system and growth in your muscles. Casein can be easily recognized in that they have an excellent amino acid profile and are digested slowly in the body.
When casein protein is consumed it starts forming a gel in the gut and this gel in turn ensures the amino acids get released into the bloodstream slowly. It takes anywhere between 3-5 hours for the protein synthesis to take place in your body from the time you have consumed casein protein. But the amount taken may get increased to 7-8 hours for the all the amino acids to get released into the bloodstream. Whey protein, on the other hand, only requires 40 minutes to synthesize in the body. The time can get extended up to an hour during total release.
Casein protein gets released into the blood stream slowly and therefore their role in protein synthesis is somewhat curtailed. Nonetheless, its role in regulating the protein breakdown cannot be undermined at any cost. In fact, you are less likely to find a better muscle sparing protein than casein. For effective growth of muscles there has to be a perfect balance between protein synthesis and protein breakdown. The best way to ensure this balance is maintained is by taking both whey and casein protein. Whilst whey protein will assist you in quick absorption of protein synthesis, casein protein is required to slowly absorb protein breakdown.
You need to take casein and whey at the right time if you want to take advantage out of their combination. For example, you can consider taking casein protein just before you go to sleep. This is because during sleep your body will be without any food for at least seven to eight hours. Therefore, you would not like to risk damaging your hard-earned muscle while you are sleeping. Therefore, it is a good idea to consume casein just before you go to sleep as it gets slowly absorbed in your body. Instead, if you were to take whey just before you hit the bed; it will not make any difference to you as it gets absorbed pretty quickly in your body.
The best time to take whey is early in the morning or in between workouts. However, if you wish to replace your meal with a shake then consider having one that has a perfect balance between casein protein and whey protein. This combination will surely provide you sufficient energy that will help sustain yourself until the next meal. Casein is available to us in three forms – micellar casein, calcium caseinate and milk protein isolate.