Casein and WWE - the perfect combination?
Proteins are the basic components of our body, if you want to increase your muscle mass, proteins must be the main component. But where do you get the protein you need for all your needs?
You may remember the famous ad "Drink milk, you will grow up". It is not without reason that its creators encouraged the consumption of a large amount of milk, it is an excellent source of calcium and protein. Apart from this, milk also contains a lot of other valuable compounds.
What is casein?
Casein is the most important protein in milk, making up 75% of all the amino acids in it. It can be obtained by drying the milk and removing as much lactose and fat as possible. Eventually, a white powder that coagulates when it reaches the stomach is collected to form a gel that the body slowly digests. It may take 5 to 7 hours. All the while, amino acids are
gradually released into the bloodstream system and provide muscles with the building blocks needed for growth. Casein is naturally present in large quantities in cottage cheese and firm cheeses. You can also use ready-to-use supplements that contain casein.
Casein is available in two forms: micellar casein and calcium casein, and the difference between them lies in the way they are obtained from dairy products.
Calcium caseinate is produced during the cheese making process. This compound is obtained by adding calcium hydroxide to the curd, which neutralizes the pH of acidic milk. It is collected just before milk coagulation. Calcium caseinate is characterized by its high glutamine content. Its digestion time is very short.
Micellar casein is the purest possible form of casein protein. The advanced technological process makes it possible to obtain an almost 100% pure product with a low content of lactose. Micellar casein is obtained by skimming and removing impurities from milk and lactose. Microfiltration occurs at low temperatures, and the entire process takes place
without chemicals. Thus it is possible to obtain casein with an unbreakable peptide structure with a large amount of glutamine and BCAAs. Micellar casein contributes to the maintenance of muscle mass in the event of a reduced calorie diet.
The slow release of amino acids lasts for several hours and this is beneficial for all cells that need protein, whether for energy or building purposes. Several studies have confirmed this thesis, and in some cases the catabolism reduction is as high as 40%.
Like casein, whey comes from milk. Casein makes up 80% of all milk proteins, and the remaining 20% is whey only. Casein is mainly used in the food industry for the manufacture of cheese. Whey has been treated as waste for many years in the manufacture of the above products. It is separated after complete coagulation of milk. In the second half of the last century, scientists looked at whey and were able to extract properties that were appreciated above all by athletes.
It turns out that whey protein in its various forms has been the most popular type of protein purchased for quite some time. The high value of organic ingredients and the high content of BCAAs are great assets appreciated by all those who take care of their beautiful figure.
They look the same but something is different
Whey protein and casein are often presented as two different products, in fact, they are two sides of the same coin. Both supplements are byproducts of the cheese-making process and are made from milk. Although they come from the same source, their properties differ in many ways, but they are complementary to each other.
Whey is a fast-absorbing protein, thanks to this there is a sudden increase in the level of amino acids that lasts 3-4 hours. On the other hand, casein is classified as a slowly absorbable protein, after ingestion there is no immediate increase in the concentration of amino acids, but it is released regularly in small amounts for 6 to 7 hours. Whey is also the root cause of increased insulin production.
Whey increases the stimulation of protein synthesis in the body, while casein prevents protein catabolism throughout the body. This means that immediately after taking whey, the amount of amino acids involved in the anabolic pathways increases. Casein, through its regular action, prevents the breakdown of protein in the body, which occurs due to training exertion and muscle damage associated with training.
Also, it should be remembered that whey is most effective if muscle protein synthesis occurs within 1-3.5 hours after consumption. Casein shows a higher efficiency in protein synthesis from 3.5 hours to 6 hours. This is related to the ability to release and absorb proteins from the bloodstream system.
The rapid increase in the concentration of amino acids immediately after taking whey causes a sudden stimulation of the anabolism process and thus causes more amino acids to be lost from the body. Consumption of casein increases the accumulation of amino acids immediately after its consumption, the processes are slower, but proteins are eliminated in the body more slowly.
The properties of whey make it the perfect post-workout drink, it allows you to instantly replenish your strength and create a protein balance. Casein is intended for regeneration over a long period, for example during sleep.
Casein and whey protein combined together?
The differences between dairy producers are large and it is not easy to choose the right protein. It should also be noted that whey and casein have a complementary effect to each other, one in the daytime with immediate effect and the other at night with a prolonged effect. Finally, since casein and whey protein come from the same source, they should complement each other.
For those who want to achieve a perfect figure, there is nothing better than a combination of casein and whey protein. This mixture produces anabolic (whey protein) and anti-catabolic (casein) effects. This is also confirmed by research results, which show that the combination of these two forms of protein has a significant impact on the development of the muscular system.
How to combine casein and whey protein? When your body is in dire need of food, it is useful to take whey, the muscles will not feel the effects of hunger. Casein is taken in the evening, when you need to maintain the level of protein in your muscles during the night, so that you can replenish their mass.