Between fitness and bodybuilding lovers, and between professional athletes in these sports there has been a debate for years about which of the two sources of protein: whey protein or casein protein is superior in building lean muscle mass.
It is safe to say that each of these sources of protein has its advantages and disadvantages and their use depends on individual needs and wishes of each particular practitioners.
The main reason why the whey protein is a popular sports supplement compared to casein is that the whey protein is more rapidly absorbed and utilized by our body and is an ideal source of protein for faster and better muscle recovery of damaged muscle fibers as a result of hard and intense training.
On the other hand casein is contained in about 80% of the total protein content in milk and unlike whey protein has an extremely slow rate of absorption.
This slow rate of absorption of casein is 7-8 hours, which means that in this period casein consistently provides our body with the necessary amino acids.
Another important reason and a benefit that makes casein a good source of protein for all practitioners who have an active exercise regimen is that casein contains a high percentage of glutamine and is a complete source of protein containing 9 essential amino acids.
Casein as a sports supplement offers the following benefits:
- Enables obtaining quality muscle mass
- Reduces the time needed for muscle recovery – because casein has a significantly slower rate of absorption and provides constant release of amino acids over a period of 7-8 hours, it is great for consuming just before bedtime. When using casein just before bedtime our body uses these amino acids to accelerate the process of muscle recovery during the absorption of casein.
- Stimulates protein synthesis in muscles.
- It belongs to the group of complete protein sources.
- Provides a long-term anti-catabolic state in terms of slow degrading protein.
- It contains a great amount of calcium.
- Is an excellent choice of protein for all active bodybuilders, athletes, vegetarians and fitness enthusiasts.