Whey is a fast digesting form of protein and will increase protein synthesis to a very high degree, higher then casein protein. But scientists are now recognizing that casein protein plays a much more important role in preventing muscle breakdown. Casein is extremely slow digesting, releasing protein and amino acids slowly which prevents muscle catabolism over a sustained period of 7 hours.
Casein is not designed to be used instead of whey, it’s designed to be used with it. Whey and casein are completely different products and will help you build and maintain muscle in different ways.
How you should use Casein protein.
As I mentioned, micellar casein is best used in conjunction with whey. The best time to use casein protein is before bed and during the day. Casein is known as “night time” protein, as many strength athletes and bodybuilders use it before bed. Casein is also great for meal replacements, where it can be mixed with complex carbs and essential oils for a nutritious shake. Bodybuilders know the importance of nutrition frequency, and they also know that the majority of muscle repairing and rebuilding takes place during sleep. For optimal muscle recovery, the body needs a constant supply of nutrients, and most importantly, protein. When taken before bed, whey protein will be absorbed within about 45 mins, leaving the body without a protein source for up to 8 hours. Micellar Casein will provide the body with a protein source for up to 7 hours, greatly reducing muscle catabolism. There are lots of proteins blends on the market now that contain Casien as well.