MealO – A Perfect Fitness Partner
Anyone who aims for a fit body is familiar with gym, healthy diet and protein supplements. Today, most of the protein supplements that are available in the market are based on whey proteins which are readily digested and thus quickly provide amino acids to the body. However, the popularity of casein protein supplements is increasing day by day due to various benefits that casein has demonstrated over whey and other proteins.
Whey is helpful in building muscle mass after the workout but it is more of the carbohydrates what our body need at that time to fuel our muscles. Yes, protein is also important for recovery after a workout, but research shows that at that point, the body needs fuel with a 4:1 or 5:1 ratio of carbs to protein. Also, muscle growth and repair doesn’t only happen during the immediate hours following athletic exercise; in fact, it happens all the time. Thus, to maintain a fine balance, a steady supply of amino acids or regular consumption of protein throughout day and night is generally recommended to avoid catabolism and to promote anabolism.
This is when casein can be a best choice, which is a slow digesting protein and provides a constant supply of amino acids throughout the day and also during night when taken at bed time. Essentially, it provides amino acids gradually during the day when the body recovers naturally, and provides a steady flow of amino acids throughout the night, when most of the muscles growth and repair takes place.
Casein is a milk protein and constitutes 80% of total milk proteins available (with the rest being whey). It is hydrophobic in nature and occurs in form of micelle and is most effective in this globular form. When it comes in contact with stomach acid it forms gel which slows down the gastric emptying process and takes several hours to digest. Thus, due to its slow digestibility, it slowly and gradually releases amino acid for longer period of time i.e. over 7-8 hours. Micellar Casein contains all nine essential amino acids and is a great source of Glutamine and Branched-Chain Amino Acids (BCAAs). Most importantly, it provides a high amount of leucine, which initiates muscle protein synthesis. In addition to this, micellar Casein is low in carbohydrates and fats so it is helpful in gaining lean body mass and is also suitable for people with lactose intolerance. Moreover, it is rich in iron and calcium comprising 4% and 50% RDI respectively while whey protein comprises 0% and 8% RDI of respective elements thus helps in fulfilling daily requirement of macronutrients as well. In addition to this, Casein contains various bio active peptides that can boost our immunity and prevents various cardiovascular disorders by lowering the blood pressure and preventing blood clot formation. It also aids in digestion and absorption of various nutrients and thus helps in maintaining good health. Micellar casein transports the mineral calcium and phosphate which are essential both for newborns and adults. Calcium ensures the formation and stability of the bones and teeth and it is essential to perform muscle contractions, while ensuring the cell membrane stability. The stored phosphate in micellar casein is important because it interacts with calcium in the bone development while regulating the acid-base balance.
The question is at what time should we take the casein? Casein is usually called a bed time protein as it provides a steady release of amino acid while sleeping when we are in fasting stage. Also, sleep is the restorative time and a slowly digested source of protein is most valuable at this time to recover from any workout injury. But it can be taken at any time when we do not have time for regular meals, providing its slow release of nutrients to bridge any gaps. It gives the satiety feeling for longer time and also avoids the risk that a low-calorie diet can sometimes cause, where the body, looking for nutrition, starts to cannibalise muscle rather than fat. Casein is a tooth friendly protein and was found to be helpful in reductionof tooth enamelerosion.
Thus, Micellar casein is a steady and continuous source of amino acids which helps to maintain the positive nitrogen balance to favour anabolic and anti-catabolic effect.
Take MealO, to get energy back with Protein.