One of the best proteins: Fitness Core

Proteins from dairy products -caseari, casein is slowly digested and is often consumed as a food supplement. Due to the fact that the amino acids slowly releases, it is often taken before bedtime to help recover and reduce muscle catabolism during sleep. Some studies show his help to stimulate the growth of muscle mass, together with many other benefits.

Similar to whey, derived from milk

The milk contains 2 types of protein-casein, in a percentage of 80% of the total protein and 20% of whey.

The difference between the two proteins in dairy products -caseari consists in digestion. The casein protein is slowly digested, while the milk serum is digested much faster.

Like other animal proteins, casein is a complete protein source, which means that it offers all the essential amino acids that our body needs for growth and restoration. It also contains other unique proteins and bioactive compounds with beneficial health effects.

It is found in 2 main forms: Michellate casein – the most popular digestive form and hydrolyzed casein – faster shape – absorbed.

A 33 g of standard protein dust contains 24G proteins, 3G carbohydrates and 1 g of fat. It is possible to find several micronutrients (such as football), but the exact composition varies according to the production company.

Requires a longer digestion time

It is known as a protein “released in time” due to its very slow absorption rate in the intestine, that is, it nourishes the low level amino acids for a long time.

It can help cell protein synthesis, even when our body could catabolize its muscles to feed. For this reason, it is also called “ancient” protein, participating in the reduction of the disintegration of muscle mass.

The researchers tested the digestion speed by providing participants in protein smoothies in casein or serum of milk and monitored the content of blood acids, in particular the acid of the leucine of Aminolo, for 7 hours after ingestion.

As can be seen below, the milk serum protein has a higher fish due to the increase in the absorption rate. Despite the smaller initial fish, the case of casein remain constant for a longer period of time.

In another experiment, the researchers offered participants a serum protein smoothie or a casein and measured the total disintegration rate for aminoleucine acid for a 7 -hour period. They noticed that the total destruction rate of leucine was about 25% higher than the milk serum group. This means that in the group with Caseina it has reduced the total amount of proteins burned as a fuel for 7 hours. In other words, it has improved the net balance of proteins, a key factor for growth and muscle retention.

Efficiency to increase muscle mass.

Like other animal proteins, it is made up of all administrative acids that our body cannot naturally produce. Even more important, it offers greater quantities of leucine, which starts muscle protein synthesis.

Even a low or moderate quantity of consumed proteins can help increase the increase in muscle mass simply by increasing the amount of proteins ingested.

3 groups of individuals were confronted in a study, one of which consumed the serum protein, one casein and the other did not consume protein at all. It has been observed that those who consumed the protein in casein doubled their muscle mass and lost 3 times fatter than the placebo group. In addition, those with casein have lost more serum fat.

It can also develop long -term muscle mass by reducing the disintegration of proteins. This process takes place daily when our body has a low level of energy and amino acids, accelerated during physical exercises or weight loss.

For this reason, casein is commonly used at night to prevent possible damage to the proteins that can occur, since we cross a relatively long period without consuming food during sleep.

Protein smoothies in casein before sleep, they helped people who perform strength training, increasing the size of the 8.4 cm type 2 muscle fiber in the group that has taken on a supplement, compared to 4.8 cm in the placebo group.

Other benefits

Some preliminary studies argue that the casein protein may have other advantages such as:

• Antibacterial and immune effects: some cellular studies suggest that it may have antibacterial and immune benefits and reduce high blood pressure

• Triglycerides level: one study out of 10 overweight states that reduces the level of triglycerides after meals by 22%

• Reduce free radicals: some peptides in casein powder may have antioxidant effects and fight the accumulation of harmful free radicals

• Weight loss: a 12 -week study noted that the average of the loss of fat in the people who hired supplements was 3 times higher than the placebo group

Harmful side effects?

The myth that an increase in the intake of proteins causes diseases has often been destroyed. Concrete studies and analysis have shown that it has no negative effect on healthy people. The only exception are those with kidney or liver disorders, which probably require a limitation of the intake of protein.

It is very unlikely that the consumption of 1-2 tablespoons of casein/day is very unlikely that they cause significant side effects, not to mention some serious.

Having said that, some people are probably allergic to casein or are lactose intolerant – often present in small quantities in this supplement, others can become swollen or have experienced other digestive symptoms, but depends on the individual.

Like whey, casein protein is safe for human consumption and can also have impressive beneficial effects for our long -term health

Cazein supplements: how we take them and how to maximize the benefits

Protein dust in casein and high quality protein source. If consumed before or after training, the most effective would be to resort to a quickly digestible shape such as hydrolyzed casein or, more simply, the serum protein. But most of the time it is consumed before bedtime in various ways. For example, 1-2 tablespoons (25-50 g) of protein powder with a houses mixed with water can be ingested, can be mixed in a bottle of shock and water from Cazein or in a blender to which a little ice is added.

It can also be mixed in a bowl and together with the water until it gets a consistency like the pudding, then insert the refrigerator for 5 minutes. Taste ice cream or glaze, especially if it is combined with flavors such as chocolate or vanilla.

You can benefit from the complete dairy products of the Lattiero -natural -scale products. Milk, natural yogurt and cheese are rich in this protein. A good option to benefit from lactiero -casear proteins without too many calories is the consumption of natural protein cottage or yogurt.

Conclusions

Cazein is a slow digestive protein and can improve the increase in muscle mass, improving recovery after training.

Its consumption can improve health, as well as an increase in the daily intake of protein, an important factor in weight loss and muscle growth.

It is recommended to consume 1-2 tablespoons of protein dust or a large glass of milk before sleeping to increase recovery and reduce the destruction of proteins.