Casein: Improve your battery life
There is a saying that goes like this: "No protein, no muscle" We are all Fitness Protein is very important to build muscle!
Usually the protein we need comes from our food (lean meat, milk, eggs, fish and shrimp)! But for bodybuilders (bodybuilders) who need a lot of protein! Eating large amounts of food is nothing short of a challenge! Otherwise, you will more or less need some protein supplements to help you maintain a certain protein intake to promote muscle growth.
But with so many protein supplements out there, which one should we choose? Today I want to introduce Casein Protien.
What is casein?
While Whey Protein has become the focus of everyone’s talk, in fact, casein protein should also receive the attention of all fitness people. Like whey protein, casein protein is extracted from milk, so it is natural and helps muscle growth and recovery.
Casein is a protein containing phosphorus. It accounts for 80% of the protein in milk, and the remaining 20% is whey eggWhite. Casein contains amino acids that are necessary for the human body but cannot be produced by itself. In addition, its absorption rate is slow, so it can be eaten before going to bed and between meals. Helps the body absorb it slowly and accelerates muscle growth.
The white solid on the left is casein
Build muscle
How to increase muscle growth? That is, the rate of muscle production is higher than the rate of muscle loss, so to speed up muscle growth, your goal is to speed up muscle synthesis while reducing muscle loss. And how does casein help us accelerate muscle growth? Since casein takes time to digest, it will slowly flow into the blood. Therefore, casein does not help much in muscle production, but it is very effective in slowing down muscle loss, so whey protein and casein can be said to increase muscle. Best partner.
A Baylor University study pointed out that if bodybuilders take casein and whey protein, their muscle growth will be much higher within 10 weeks than those who only take whey protein, so don’t ignore casein.
A very simple diagram of how muscles grow
Muscle recovery
The reason why whey protein is so popular is that it is quickly absorbed by muscles, so it should be taken as soon as possible within 1 hour after training. But as we all know, many of the body’s recovery processes take place while we are asleep. We can’t get up every two hours to eat whey protein! This is where casein comes in handy! Since casein requires at least 3-4 hours to be digested before the amino acids can enter the blood and reach muscle cells, you can take 30-40 grams of casein before going to bed so that the body can continue to receive casein nutrients while sleeping.
In addition, casein can provide a certain feeling of fullness, so you can use it as a snack between meals. On the one hand, it can provide protein to help muscle growth, and on the other hand, it can also reduce appetite. Avoid useless snacks.
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