CASEINPROTEIN / CASEIN

• Vorteile von Casein
• Casein types
• Studien über Casein
• Casein when and why?

CASEIN-PROTEIN

For a long time, casein was considered to be the best in terms of muscle building Molke considered inferior.

Here are the facts about casein, this extremely valuable and a lot too often underestimated mass building aid.

Vorteile von Casein

• Casein is a slowly digestible protein
• Casein has the highest concentration of glutamine

Casein - slowly digestible protein

Whey only makes up about 20% of the protein in milk, casein the remaining 80%.

Unlike whey, which is soluble in liquid and therefore quickly digested and absorbed, casein takes the form of tiny micelles or spheres. These are insoluble and form a lump in the stomach, which means that it takes a lot more time to digest. Given that fast digestion is one of the advantages of whey, it is easy to get the impression that a slow-digesting protein is fundamentally a disadvantage. Yet this property is a huge one Plus point of casein. Research confirms that its slower digestion rate enables casein to improve muscle growth by stopping protein breakdown (catabolism). Stopping protein breakdown is important because muscle growth can only occur if protein synthesis occurs faster than protein breakdown.

Casein can improve muscle growth by minimizing the loss of amino acids.

Casein - highest concentration of glutamine

Casein has the highest concentration of glutamine of all protein powders on the market. Glutamine is an amino acid that brings numerous benefits to bodybuilders. Glutamine increases the percentage of branched chain amino acids Leucine in the muscle fibers, which speeds up protein synthesis and therefore improves muscle growth.

Because the immune system also needs glutamine in order to function properly, the supply of additional glutamine prevents the immune system from attempting to withdraw it from the muscle fibers. Glutamine also increases growth hormone levels and can even aid in body fat loss by increasing both the number of calories and the amount of body fat burned while resting and exercising.

Casein types

Casein protein powders are available in a variety of forms. The three most common forms are caseinates, micellar casein, and hydrolyzed casein protein. All three have different properties.

CASEINATE (e.g. calcium caseinate, sodium caseinate or potassium caseinate)

Casein protein powders are made by adding calcium, sodium, or potassium to casein protein. Caseinates usually contain over 90% protein and are the most soluble form of casein. This means they are much easier to mix with water, with a less lumpy shake as a result. This is surely one reason why many supplement manufacturers use caseinates in their casein protein powders.

Calcium caseinate - nutritional values ​​per 100g:

• Protein – 90g
• Kohlenhydrate – < 1 g
• Fett – < 1 g

MICELARES CASEIN

Micellar casein is made by separating the casein protein in milk from lactose, fat and whey protein. This is done with the help of ultrafiltration or microfiltration.

Ultrafiltration is a process in which protein is pressed through a porous membrane and thereby separated from the other components of the milk.

Microfiltration is a low temperature process using ceramic filters.

The filters remove fat that cannot be removed by ultrafiltration and have the advantage of not damaging the casein protein. Even after processing, micellar protein can continue to form micelles after rehydration. Although this makes it harder to dissolve in liquid (formation of lumps), it is the slowest digestible of all casein proteins. For this reason, many supplement manufacturers incorporate micellar protein into their evening protein powders.

Micelles Casein - nutritional values ​​per 100g:

• Protein – 88 g
• Carbohydrates - 1.5 g
• Fat - 2 g

HYDROLISIERTES CASEIN

HCP is made by hydrolyzing casein protein.

Hydrolysis is the breaking down of the chemical bonds that bind the amino acids together into chains of proteins so that the chains become shorter.

Due to their shorter chains, these proteins are digested relatively quickly, unlike the other casein proteins. This trait makes HCP a recommended choice when a faster digestible protein is needed, for example after exercise and early in the morning after getting up.

Studien über Casein

New studies show that adding casein to a whey shake after a workout can increase muscle growth better than taking whey without casein. Look out for protein powders that contain casein in the form of miscellular casein, calcium caseinate, sodium caseinate, or potassium caseinate.

Casein when and why?

• before bedtime
• between the meals
• nach dem Training

BEFORE BEDTIME

Your body fasts while you sleep - just like you wouldn't eat anything for seven or eight hours during the day. Not consuming protein for so many hours results in muscle loss. Casein Protein Pulver, especially those containing micellar casein, are useful just before going to sleep. Up to seven hours long they cause a slow release of amino acids. The result is that your body doesn't break down muscle protein to convert amino acids into glucose, which will get it through the night.

Take 30-40 grams of protein that contains micellar casein just before bed.

BETWEEN THE MEALS

For continued, uninterrupted muscle growth, you need to consume protein every two to three hours. Depending on the schedule, it can sometimes not be possible to say exactly when the next protein-rich meal can be expected. If you know your next meal will be more than two to three hours long, drink a shake that will help bridge the gap and prevent muscle breakdown 20-40 g Casein contains.

NACH DEM TRAINING

The suggestion to take casein as a slowly digesting protein straight after exercise may seem paradoxical. With that, we're not suggesting that you go without whey. Instead, consider doing that Molke Shakeadd casein that you drink after your workout. Consume 20-30 g of whey protein with 10-20 g of casein immediately after your workout.