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Casein Protein

When you ask someone if they take protein powder, more often than not people would assume you mean whey protein. While whey is by far the most popular form of protein powder available thanks to its quick digestion, there is also casein protein which is actually prized for the exact opposite benefit of slow digestion.

What it does

Casein protein gives users a way to provide longer lasting relief from hunger than standard whey, although whey does appear to be able to provide more hunger satisfaction in the short term.

Due to casein’s slower rate of digestion, it is capable of providing amino acids to the blood over a longer period of time than whey, which many believe make it a more suitable night time option. Clear cut evidence has yet to prove this however.

Although Casein can in fact help stave off hunger in the long run better than whey, one should be wary that this may be causing reduced results. Studies show that whey protein is more effective at stimulating muscle protein synthesis which can lead to larger muscle growth[2].

How it works

Casein works via its reaction in your stomach which causes it to create a type of “gel”. This reaction causes reduced digestion and amino acid release rates.

Dosing

Casein protein should be used as needed to reach your daily macronutrient goals. Most suggest using 1-2 scoops (usually 25-50g of protein) at a time to mimic a traditional meal (as 4-8oz of chicken or beef contains similar protein totals), and this can be used many times per day as needed to reach total goals.

References

  1. https://www.ncbi.nlm.nih.gov/pubmed/19589961
  2. https://www.ncbi.nlm.nih.gov/pubmed/19589961