The Beginner’s Guide To Casein Protein

Protein is one of the most critical substances that an athlete requires to maintain and build lean mass when training. One of the most common forms is a type of protein known as casein protein. So, let us take a quick look at some basic facts surrounding this building block for muscles.


What is Casein Protein?

Casein protein is derived from dairy products and comprising nearly eighty percent of the protein found in milk, it is also one of the richest sources for a variety of essential amino acids. Due to the fact that casein protein will take longer to break down in the stomach than other variants, it is one of the most ideal proteins for those who require a slow and sustained absorption of amino acids (such as strength training athletes).


What Does Casein Protein Do?

When the body breaks down proteins into amino acids, these acids are then used to repair damaged muscle tissue that is a result of high-intensity training regimes. One of the specific benefits of casein protein once again has to do with its rather slow release into the digestive tract. As the amino acids are taken into the body over time, more can be absorbed through the small intestine. Thus, the amount that the muscles can use to repair themselves is quite high. This will lead to decreased recovery times, increased lean mass and even greater endurance as a side effect.

How Much Casein Protein Should I Take?

The amount needed to be taken will depend on such factors as age, metabolism, physical activity levels and if any other protein is being used in tandem. However, the general guidelines indicate that for a male of two hundred pounds, approximately forty grams should be taken. Thus, roughly one-fifth of one’s body weight is a viable level to determine the amount of casein protein to be used. If more than one protein is being used simultaneously, this should obviously be taken into account as well. Anything exceeding fifty grams for a male of two hundred pounds is considered to be too much; a portion of the protein is likely to not be absorbed in the small intestine.


When Should I Take Casein Protein?

As casein protein is a slow-digesting protein, most bodybuilders and athletes recommend taking a serving before going to sleep. This regime will allow the body to absorb and break down the protein into amino acids in the hours that will follow. The other advantage of taking a serving before bedtime is the fact that the body will go into its natural “repair” mode overnight; thus more of the protein will be utilised to help build muscle and mitigate any damage caused by a training routine.


  • Updated May 26, 2020
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