Casein is a type of dairy protein found in cows milk. It is a high quality, bioavailable protein that contains all the essential amino acids. Unlike whey protein, which is rapidly digested, casein is slowly digested and absorbed. This because casein is not very soluble in water, and this makes the protein the clump together to firm spheres called micelles. Our bodies take longer to digest and absorb casein protein micelles than it does whey protein. This slow digestion of casein provides a sustained release of amino acids into the blood stream, which in turn provides the building materials for muscle repair and growth.

HOW DOES CASEIN POWDER WORK?

When we eat protein we digest it into individual amino acids. Our body uses these amino acids to build vital proteins within our body including muscle tissue, collagen and connective tissue, biological enzymes and hormones. Casein is more slowly digested than other proteins due to its tendency to clump together. This provides a slow release of amino acids, fuelling and building muscles over an extended period of time.

WHAT ARE THE BENEFITS OF CASEIN POWDER?

The benefits of casein powder come from being slowly digested and absorbed. This is ideal for people who have a long time between protein meals and for those who want to maximise muscle building overnight. Our body likes to keep a ready supply of free amino acids in our blood stream to provide the building blocks of numerous structures, enzymes and hormones. To keep this supply of amino acids up, our body will break down muscle tissue if we are not supplying a steady stream of amino acids by eating foods that contain protein. The slow digestion of casein powder provides a steady stream of amino acids over a longer period of time.

For this reason, casein powder has the following benefits:

• Casein powder keeps you feeling full for longer.
• Casein powder increases muscle growth overnight.
• Casein powder decreases muscle loss when there is an extended time between meals.
• Casein powder improves sleep.

Both casein powder and whey protein powder have their benefits. Those that serious about maximizing muscle and strength gains would benefit from taking both. While WPI is better to take immediately after training, casein powder is better to take when you have a long time between meals or to maximise gains overnight. Casein will keep you feeling full for longer.

WHAT IS THE BEST TIME TO TAKE CASEIN PROTEIN POWDER?

Casein powder can be taken at any time, including in the morning, as a snack, or after a workout. It is ideal to take when you know it will be a long time until your next protein meal. As a night time protein to maximise muscle gain overnight, casein should be taken about 30 minutes before you go to bed.

DOES CASEIN POWDER IMPROVE SLEEP?

Taking casein powder before bed can improve your sleep quality. Studies have shown that diets high in protein can improve sleep quality, so taking casein can increase your protein intake and improve your sleep. For those on a calorie deficit, casein powder can keep hunger at bay before bed, helping you fall asleep and stopping you from waking up hungry. In addition, casein contains tryptophan, and amino acid which has been demonstrated to improve sleep quality.