Casein is a basic component milk of a protein which constitutes 80% of its protein and the protein of milk serum (whey), which make up 20%.
Milk contains about 3-3.5% (30-35 g / l) protein, which makes about 28% of dry matter. This indicates that the milk is among protein-rich foods, but consuming milk also means entry of lactose and milk fat that fall into the category of bad, saturated fat and this is what we want to avoid. Casein name comes from the Latin “caseus” which means cheese, because it allows clotting casein cheese production and is the main protein in it. Casein is the most important milk protein not only because it is the highest percentage represented but also because of its technological characteristics (cheese, milk – acid products)
Casein is a complete protein because it contains all the amino acids that constitute the proteins. It is important to understand the difference between total protein and its biological value, which depends on the relationship and the presence of certain amino acids in it.
Casein contains a relatively large amount of glutamic acid and proline, and in addition contains considerable amounts of leucine, lysine, valine and aspartic acid.
Casein or whey
Micellar casein is a slow-absorbing protein source and unlike whey protein foods it can build your muscles for hours, even some research shows that even 7 hours after taking the level of amino acids in the blood remained at a high level.
In addition, casein has a very anti-catabolic effect, which means that prevents degradation and affects the process of building muscle mass.
Micellar casein is a natural form of casein is found in milk. it is made from milk in separated process of ultrafiltration, without the use of chemicals, which increases the total amount of bioactive milk peptides that enhance immune function and muscle growth. The micellar casein is specific as it can be formed in the so-called. gel in the stomach. This allows a slower digestion and slow release of amino acids into the bloodstream, making it an ideal choice for a meal before going to sleep or any meal during the day except for the period after training when the goal is to deliver fast amino acids into the blood stream, and it is more suitable whey i.e. the whey protein.
How to combine whey and casein
If we consider the above, the well-designed diet plan to maintain or increase muscle mass should contain a high amount of protein on a daily basis, a minimum of 0.9 g per pound of body weight. To achieve this easily, using casein between meals and a night’s sleep to get you body ensure a gradual influx of amino acids into the bloodstream, and whey protein after training and after getting up to feed the muscles “hungry” for amino acids.
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