4 Reasons Why You Should Be Taking Casein Protein

You’re training hard, sticking to your diet and staying on track to attain your health and fitness goals, but still, you’re not sure how to maximise your efforts, right? Well, one thing you should do is always ensure you’re getting enough high-quality protein.

Now, you may have heard that whey is most exercisers’ go-to pre- and post-workout protein source. However, have you also been told about the numerous benefits of its little sister, casein protein?

Well, both these milk proteins are stellar sources of lean muscle building amino acids, but where they differ most is that whey is fast digesting and casein is slow digesting. This means that combining the two after your workout will ensure amino acids are released slowly and for longer periods of time, prolonging protein synthesis and muscle growth.

Also, this makes casein an ideal pre-bed snack so you can keep the muscle repair process going while you sleep. But that’s far from the only reason to include casein in your nutrition plan. Here are four more reasons you should include it in your nutrition plan so you reach your performance pinnacle

1. Create lean muscle

Scientists at Baylor University, Texas, US, found that exercisers who supplemented with casein and whey experienced a significant performance surge after 10 weeks of heavy resistance training, compared to subjects who digested them separately or not at all. The same researchers also discovered that combining the two activated the greatest increase in fat-free mass, which is code for lean muscle. Yes, casein is just as beautiful as its big sister, whey.

2. Burn more fat

Recruiting lean muscle mass while simultaneously shedding fat is exactly what you need to sculpt a lean physique. And a study in The American Journal of Clinical Nutrition found an increased casein intake created a higher metabolic rate while sleeping, and satiety levels rose by 33%. In other words, you’ll feel fuller for longer and your bodyweight will keep reducing, even when you’re not working your bum and tum in the gym.

3. Gain more power

As well as building your muscles and toning up, increased strength is something everyone should shoot for. Researchers at Brigham and Women’s Hospital in Boston, US, found casein doubled the effects whey protein had on people’s legs, chest and shoulder strength. This could be because casein improves nitrogen retention and it has anti-catabolic properties, whereby it minimises the breakdown of hard-earned muscle. Next time you reach for a late-evening snack, try a casein shake. It’ll help make you stronger.

4. Get a winning smile

The benefits of casein aren’t just limited to your muscles and body fat, it also improves the health of your bones and teeth by reducing enamel erosion, according to a study by scientists at the University of Bristol. Less body fat, more muscle and extra power are definitely worth getting your pearly whites out for.

Our favorite? Try Optimum Nutrition Gold Standard 100% Casein for a slow digesting protein that works round the clock.

Find nutritional advice and more in every issue of TRAIN for HER magazine.