If you have been working out properly and paying attention to your diet but still feel there is some room for improvement, increase your protein intake. You can always take casein, a type of protein found in milk, to maximize your efforts. Just like whey, casein is also a rich source of bioactive peptides that helps build muscles and offer others benefits as well. While most people are aware of the benefits of casein, they find it difficult to determine when to take casein.
What Is the Best Time to Take Casein?
You can take casein protein whenever you want and with any meal. Your body takes time to digest it – even longer than whey protein – so it helps keep you fuller for long. It means you can always have it when you know you will not be able to eat anything for a few hours. Still, if you really want to stick to a schedule, you may consider taking casein protein at the following times.
1. After a Workout
You can take it right after you complete a workout session. This helps provide your muscles with instant nutrition required for quick recovery and growth.
2. Right before Bed
Another best time to take casein is before bed. The reason is that you are going to sleep for 6-8 hours and be hungry for all this time. Taking casein will keep your body from starving overnight. It feeds your muscles and boosts your metabolism throughout the night. Due to its slow absorption and digestion rate, it is a better substitute to whey protein at bedtime.
Opt for a protein powder that contains an unaltered form of casein called micellar casein because it clumps together in your stomach, which in turn slows down its digestion. This way, you will have a steady supply of amino acids for 7-8 hours.
Dose: Take a glass of milk or water and add 40g of casein protein to it. Drink it before you go to sleep.
3. Right Upon Waking
Yet another good time to take casein protein is right after you wake up in the morning. The reason is that you have not eaten anything for 6-8 hours, so it is important to provide your muscles with some energy in the morning.
4. Half Hour before a Workout
You can also take casein about half an hour before your workout. This lets you take advantage of the "anabolic window" and provides your muscle with some nutrition to complete your workout session as efficiently as possible.
Benefits of Casein
Besides the best time to take casein, knowing that it brings to you is equally important. Casein is packed with calcium and is a slow digesting source of protein. It is anti-catabolic in nature and is extremely effective for athletes, bodybuilders, and fitness enthusiasts. Here are some other impressive benefits of casein.
1. It Lasts Longer
You can get protein from different sources, but they are not the same. Whey, egg, soy, animal, or casein protein – they all have their advantages. The best thing about whey is that your body takes time to digest it, so you have a supply of amino acids for long.
2. It Provides Greater Gains
You can take casein protein to maximize your growth. Studies show that anyone taking casein protein can build muscles quickly as compared to someone who is not taking it. You can get greater gains by consuming a combination of casein and whey – it is better than consuming a combination of BCCAs, whey, and glutamine supplement.
3. It Helps Lose Fat
You can take casein protein and hope to put on lean muscles in a short time. Studies show that increasing your intake of casein protein may increase your metabolic rate while sleeping, which increases your chance of burning more fats. You may also feel fuller, which keeps you from overeating, and helps you achieve your weight loss goals more efficiently.
4. It Makes You Stronger
When your ultimate goal is to become stronger, you should include casein protein in your diet. Many people take whey protein to increase their strength, but studies have shown that taking casein protein is two times more effective as compared to whey protein, especially when you talk about chest, legs, and shoulder strength results. This happens because casein has impressive anti-catabolic abilities.
5. It Improves Oral Health
Casein protein is especially beneficial for your teeth. It is quite scary to see the dentist, not to mention how expensive your visit can be. You can prevent it by consuming casein. Studies have found that casein protein helps prevent or reduce the effects of enamel erosion. So, be sure to include some casein protein in your diet for added dental protection.
Precautions with Casein
While it is hard to pinpoint the best time to take casein, you should definitely pay attention to certain things when including it in your diet.
- Some people may be allergic to casein protein, so they should avoid it or they may develop an allergic reaction. It can cause side effects, such as abdominal pain, upset stomach, vomiting, diarrhea, and other GI problems. Talk to your physician in case you are allergic to casein or are not sure of it yet.
- Even if you are not allergic to casein protein, you should still avoid consuming it in large quantities. Otherwise, you may have to deal with digestive distress – it happens because casein gels in your stomach and can lead to bloating. Therefore, it is important that you include casein protein in your diet, but consume it within limits.