Casein

Casein - a protein with long-lasting effects on regeneration and muscle building

Casein is a high-quality dairy protein that is characterised by slow absorption, making it an ideal choice for people who want to support the body's regenerative processes over a long period of time. Casein is particularly popular with athletes, physically active people and anyone looking to increase the amount of protein in their diet. It is often used as a pre-bedtime supplement to provide amino acids to the muscles throughout the night, aiding recovery and regeneration after intense exercise.

Casein differs from rapidly absorbed proteins such as whey protein because it forms a gel in the stomach, which slows its breakdown and absorption. This allows the body to receive a steady supply of amino acids for several hours, making casein an excellent choice for overnight recovery support and between meals during the day.

Main benefits and functions of casein:

✅ Long-term release of amino acids

• One of the main benefits of casein is its ability to gradually release amino acids into the bloodstream over many hours. It acts as 'fuel' for the muscles during long periods without meals, making it ideal for consumption at night or between meals. This ensures that the body has constant access to essential amino acids, minimising the risk of catabolism (muscle breakdown).

✅ Support for muscle regeneration

• Thanks to its slow digestion, casein supports muscle regeneration long after training, when other forms of protein have already been absorbed. It contains all the essential amino acids needed for muscle repair and building, especially a high amount of glutamine - an amino acid that supports muscle regeneration and immunity. Casein is particularly recommended for people who want to make the most of their night-time recovery time, when muscles have the opportunity to regenerate after intensive training.

✅ Muscle protection against catabolism

• Due to its slow absorption properties, casein effectively protects muscles from breakdown, especially during long breaks between meals. When consumed before bed, it provides the body with essential nutrients throughout the night, preventing nocturnal catabolism - the process by which the body begins to break down muscle tissue for energy.

✅ Support for fat loss

• Not only does casein support muscle building, but it can also help with fat loss. Thanks to the long-lasting feeling of satiety it offers, it helps control appetite, which is crucial for those on a reduction diet. In addition, the body uses more energy to digest protein than with other macronutrients, which increases thermogenesis and promotes calorie burning.

✅ High glutamine and BCAA content

• Casein is a rich source of glutamine, an amino acid with an anti-catabolic effect that supports muscle recovery and improves immune function. It also contains branched-chain amino acids (BCAAs), which are crucial for muscle recovery and growth, especially after intense exercise. Glutamine, like BCAAs, is also important for gut health and nitrogen balance in the body.

✅ Support for active people and athletes

• Casein is often the choice of strength and endurance athletes who need a stable supply of amino acids over an extended period of time. It is ideal for people who lead active lifestyles and need support in muscle regeneration and protection against catabolism. Casein also supports muscle protein synthesis, which is key to increasing muscle mass and improving sports performance.

Types of casein available in supplements:

🟧 Micellar casein

• Micellar casein: this is the most commonly used form of casein in dietary supplements. It is the purest form of casein and has a long absorption time, which means it provides amino acids for up to 6-8 hours. It is ideal for consumption before bed or at times when regular meals are not available.

🟧 Casein hydrolysate

• Casein hydrolysate: is a form of casein that has been pre-decomposed into smaller molecules, which speeds up its absorption. Although still slower than whey, casein hydrolysate works faster than micellar casein, making it a good choice in situations where a quick supply of amino acids is needed, but with a long-lasting effect.

🟧 Calcium caseinate

• Calcium caseinate: is a form of casein that has a slightly higher solubility in water than micellar casein, making it more easily absorbed. It is often used in extended-release protein supplements to support muscle regeneration and protect against catabolism.

Who should consider casein supplementation?

❎ People building muscle mass: Casein supports anabolism and muscle regeneration, especially during prolonged periods of rest such as sleep, which helps build dry muscle mass.

❎ Athletes and active individuals: Regular exercise requires adequate protein support and casein provides amino acids over a long period of time, which promotes muscle recovery and better athletic performance.

❎ People on a reduction diet: Thanks to its long-lasting feeling of satiety, casein can help control appetite and support fat loss without muscle loss.

❎ People with irregular meal schedules: Casein provides a steady supply of amino acids over many hours, making it ideal for people who do not always have the opportunity to eat regular meals throughout the day.

Summary

Casein is a unique long-lasting protein that is ideal for supporting muscle recovery and protecting against catabolism. Thanks to its unique slow-release properties, it is an excellent choice for overnight and between meals. For athletes, those who are physically active and those who care about their health and physique, casein is an excellent support for muscle building, recovery and maintaining overall health.