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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Casein Protein and Muscle Preservation

Casein protein is known for its slow digestion and absorption. Learn how it aids in muscle preservation and supports long-term muscle growth. 

Introduction

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Casein is a type of protein found in milk, making up about 80% of the protein in dairy. It digests slowly, providing a steady release of amino acids. 

What is Casein Protein? 

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Casein’s slow digestion rate helps provide a steady supply of amino acids to muscles over several hours, which is crucial for muscle repair and growth. 

Slow Digestion Benefits 

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By maintaining amino acid levels in the bloodstream, casein helps prevent muscle breakdown during periods of fasting, like overnight or between meals. 

Muscle Preservation 

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Unlike whey protein, which digests quickly, casein digests slowly, making it ideal for consumption before bed or during extended periods without food. 

Casein vs. Whey Protein 

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Consuming casein protein before bed can help reduce muscle breakdown while you sleep, optimizing muscle recovery and growth. 

Optimal Timing 

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Studies show that casein protein effectively increases muscle mass and strength when used as part of a balanced diet and resistance training program. 

Research Insights 

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A typical serving of casein protein is around 20-30 grams. Adjust intake based on your protein needs, training goals, and overall diet. 

Daily Intake Recommendations 

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Casein protein is a valuable tool for muscle preservation, offering a steady supply of amino acids and aiding in muscle recovery and growth. Incorporate it wisely into your diet for optimal results. 

Conclusion

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