casein

How Consuming Casein Protein Before Bed Can Boost Muscle Growth

Health Benefits of Consuming Casein Protein Before Bed
How Much Casein Protein To Consume
Conclusion

If you are someone who is looking to give their muscle mass a significant push, consuming the best protein before bed is the way to go. However, this can be a difficult thing as there are several types of protein powders to choose from in the market.

The best protein before bed that you can consume in such cases is the milk-based protein called casein. This form of protein is synthesized from fresh skim milk wherein the milky whey liquid is separated from solid cheese curds to be processed. Once dried and ground into a fine powder, this product is infused with flavouring agents and other additives and is sold as micellar protein.

One of the reasons behind casein protein being the best protein before bed to consume is the fact that it is the source of high-quality complete amino acids. Due to their natural reserves of nutrients, casein protein is absorbed by the body at a much slower rate than other forms of the best protein before bed such as whey. 

The naturally acidic properties of the stomach also react with the active compounds of casein protein to form a clot. Not regulating your intake or timing it properly can cause your body to experience a slowed down digestion. This is why you need to consume this best protein before bed, so it has the right amount of time to be fully absorbed and utilised by the body.

Health Benefits of Consuming Casein Protein Before Bed

Given below are some of the health benefits of consuming the best protein before bed:

Influences Basal Metabolic Rate

There is a false belief that your body stops burning calories during the night. On the flip side, your basal metabolic rate (BMR), which is responsible for the majority of calories you burn each day, is still responsible for keeping your body functioning while you sleep, which includes keeping your heart pumping, lungs breathing and more. Furthermore, weight maintenance is much more complicated than simply calories in vs. calories out. Our hormones, stress levels, nutrient balance and more also play into the equation. 


Pre-sleep feeding studies have shown that resting metabolic rate the following morning was increased or unchanged after the consumption of low-calorie, protein-dense foods before bed. Protein-rich foods bump up our metabolism slightly more than other macronutrients, and may also aid in fat oxidation.

Prevents Catabolic Activity In MUscles 

An important benefit of consuming casein powder before bed is that it helps in the stimulation of muscle growth. Our bodies typically experience a complete breakdown of all the nutrients that we absorbed during the day when we sleep. Not maintaining the right kind of nutritional intake can result in the excess absorption of nutrients, causing an activity known as catabolism.

By consuming just about 40 grams of casein powder before bed, you are supplying your body with the nutrition that it needs to enable metabolism without setting off catabolism. Additionally, consuming casein powder before bed can also boost the healing process of your muscle tissue and reverse any of the damage it might have experienced due to physical activity. 

Boosts Metabolic Activity For Muscle Gain

One of the main ways that consuming casein protein before bed can help you is that it boosts your metabolic activity. Metabolic activity refers to the process of converting stored nutrients into units of energy to support basic functioning.

This helps in the generation of muscle tissue and strengthens your core to the point that it is capable of protecting it as well. By boosting your metabolism, casein protein before bed can burn up all the excess fat in your body and boost muscle gains

Additionally, casein protein before bed is also useful for reducing your hunger pangs throughout the day by secreting the release of hormones such as ghrelin. This can help you make better nutritional choices.  

Boosts Muscle Repair During Sleep

Sleep is arguably one of the most important aspects of any given fitness journey. Not having enough of it can result in disruptions to your physical performance.  Consuming casein protein at night is one of the most effective ways to enhance your sleep patterns and duration.

By taking the right amounts of casein protein at night, our body signals the stimulation of a certain amino acid called L-tryptophan. The gradual accumulation of this amino acid within the body plays a huge role in boosting the repairing and growth of muscle tissue.
Getting a good night’s sleep is also useful for improving workout quality. 

Regulates Cholesterol Levels For Sustained Growth

An essential benefit of consuming casein protein at night is that it can help regulate LDL or bad cholesterol levels while simultaneously boosting HDL or good cholesterol. This plays a huge role in sustaining the growth and development of muscle tissue. Additionally, casein before sleep has been proven to regulate elevated insulin and lipid profiles when supplemented for a period of 12 weeks or more.

How Much Casein Protein To Consume

Coming to the question of how much casein before bed, the Food and Nutrition Board of the Indian Medical Association recommended to us a general rule of thumb to measure out the daily intake of protein. It is suggested that we consume one gram of the best protein before bed per one pound of body weight.

However, it is also important that you limit your consumption of best protein before bed should not be higher than 2.5 grams per pound of bodyweight since excessive consumption can lead to unwanted complications such as excessive fat gain, gout, kidney issues, diarrhoea, nausea, diarrhoea, increased levels of ammonia in our blood, and in some cases, death. 

Conclusion

While it is important that you make sure to consume a lot of the best protein before bed, these supplements should not be used as meal replacements. They are only beneficial when used with a balanced diet that also contains natural sources of protein.

Always consult your doctor or healthcare provider before including health aids such as protein powders into your diet. They will take into account your requirements and other factors like your medical history to recommend the right products and dosage.

Casein Allergy: Intolerance Causes, Test, and Treatment

What Is Casein?

Casein is a common type of dietary protein that is often found in milk and dairy products. It is primarily characterized by its slow release of amino acids which help with boosting recovery and muscle repair. There are two primary types of casein available in the market, which are micellar casein and hydrolysate. While casein hydrolysate is rapidly absorbed by the body, micellar casein is digested slowly and releases its nutrients over time, potentially causing casein intolerance in some cases. 

The slow-release action of casein is also helpful for promoting the synthesis of amino acids within the body which prevent our muscles from being consumed by our body due to catabolism, earning casein the name ‘anticatabolic’

Benefits Of Casein

Benefits Of Casein

Consumption of casein protein can be beneficial for boosting the growth of muscles and bones in the body, especially for those who take part in a lot of physical activity. It also helps with lowering the body’s triglyceride count, which is beneficial for reducing cholesterol, reducing oxidative stress exerted on the body, and preventing the risk of developing age-related macular degeneration or complications like cardiovascular disease. 

While casein does have a lot of benefits that we can put it to use for, there can be instances wherein people may experience adverse effects after being exposed to it. Particular subtypes of beta-casein protein such as A1 and A2 have been observed to cause certain symptoms and reactions of casein intolerance among patients that show similarities to that of dairy intolerance.

Understanding Casein Allergy 

Understanding Casein Allergy

Primarily, people experience casein allergy symptoms when their body misidentifies the protein as a potentially harmful substance or pathogen. This instantly triggers the release of white blood cells and other antibodies which work towards eliminating it from our system. It is commonly confused with lactose intolerance, which commonly occurs due to the lack of enzyme lactase in our body, due to its similarities in symptoms.

The similarities in symptoms commonly occur due to the presence of like compounds in both casein and dairy-based products. Both supplements are made out of ingredients like fats, milk proteins, lactose, and milk sugars. 

In cases of casein allergy, it is best to avoid all forms of milk and dairy products since the body can experience severe reactions to the introduction of those substances. This could potentially trigger major health complications such as anaphylaxis which can trick the immune system into releasing a lot of harmful chemicals in the body. 

Casein intolerance symptoms are a common case among infants and toddlers since their immune systems are still developing and the sudden introduction of casein-based substances can potentially trigger allergic reactions. This commonly occurs among those who are bottle-fed instead of breastfeeding, since manufactured products are mostly incorporated with chemicals laced with casein. This effect can be further amplified due to the role of preexisting genetic markers that have a negative reaction to lactose products.

In most cases, this casein allergy goes away by itself until the child reaches the age of 6-7 years. However, some children never do get rid of the allergy and carry it all the way into adulthood. Alternatively, a gene carrying a sensitivity to protein or lactose-based products might activate itself due to exposure to a certain trigger or a type of environment, which can lead to a serious and activated casein allergy. 

Tests For Casein Intolerance

While there are no specific casein intolerance tests to be done to determine the presence of a casein allergy, there are always checks for certain telltale signs and symptoms of the disease which you can get tested for, apart from being checked for your family history and a medical examination. 

Here are a few tests that you can get conducted by your local medical health practitioner to determine the casein allergy information:

  •  A standard stool test to find out any abnormalities such as discoloration, consistency, presence of blood, etc that could be a sign of casein intolerance
  • A blood test to check for sudden drops or spikes in insulin hormones, blood sugar fasting levels, etc.
  • One of the more common tests for casein sensitivity include a skin test wherein a small amount of casein protein is introduced to the body. The doctor then observes if there are any classic signs such as redness, bumps, blisters, or any other indicators of inflammation in response to casein protein.
  • Additionally, a suspected mild case of casein sensitivity can be simply tested by introducing some milk into the body and looking out for any allergic reaction such as closing off of the throat, blocked sinuses, headaches, vomiting, etc.

There are also certain medications that could alter the outcome of these tests. If you are doubtful of being allergic to casein, avoid consuming tablets such as antihistamines which may tamper with your allergy tests and bring back a false positive or false negative. 

Preventative Measures For Casein Intolerance

If you are someone who may be suffering from casein intolerance, it is recommended that you monitor your food intake with the utmost care and responsibility. Not only do you have to completely stay off of foods that have milk in them, but you must also make sure that the food that you do consume has not been processed using the same equipment.

This happens because usually kitchen equipment has a tendency to pick up trace amounts of whatever food they are processing and pass it on the next month. This is why you must make certain changes to your lifestyle. Stop ordering food for a while and focus on planning your own meals to involve dairy-free foods that you enjoy. 

Here are a few other tips that you can use to help deal with casein intolerance:

  • If you are someone who is allergic to casein but still enjoys eating ice cream, try going for rice or soy-based desserts. They are made from alternative forms of dairy such as nut butter, almond milk, etc which are virtually free from lactose.
  • You can swap fried junk foods for comparatively healthier foods such as roll-ups which are completely free of milk and are rich in nutrition.
  • Make it a habit to cook your own food instead of ordering in. Doing this will give you a better idea of what you are putting into your body. Learning how to cook can also be an essential life skill. 

Treatment For Casein Intolerance

Since the casein intolerance is more or less embedded inside your genes, there are not many options to carry out the treatment for it. You can, however, take the necessary steps to ensure that you do not experience a severe allergy episode. 

Once you have been properly diagnosed by your doctor about the allergy, you can start keeping a shot of epinephrine handy as a casein allergy treatment in case you accidentally consume something that has milk in it. It is also a good idea to invest in some over-the-counter antihistamine tablets. These tablets counter the secretion of histamine, a hormone that sets off inflammation in the body. You can use this tablet whenever you experience mild irritation or discomfort from the food that you have consumed. 
In case you are feeling allergic to casein because of something that you may have been exposed to, it is vital that you immediately dose yourself with epinephrine. Do not wait to consult a doctor as the inflammation may become worse by the second in such cases. Epinephrine on the other hand will not even harm you since all it is doing is providing you with an adrenaline rush for a few minutes. Once you have injected yourself, go to your nearest medical health practitioner and get yourself checked in for observation as the casein can cause several other symptoms for up to a period of 5 hours after the initial attack.

Role of Casein in Preventing Muscle Breakdown

For bodybuilding enthusiasts, preserving muscle mass is as important as building muscles. While you are awake you eat enough proteins and work out to build muscles. The story changes when you sleep and your body goes protein hungry. Now, pitches in casein supplement to prevent muscle breakdown overnight. Slowly and steadily, casein keeps trickling amino acids in your bloodstream. Hence, your body gets nutrients to fuel metabolic activities and spares your hard-earned muscles.

An outcome of cheese making process both casein and whey are milk-based proteins, but with different effects on the muscle building process. When citric acid is added to milk, while preparing cheese, it separates into two protein components: whey and casein. The watery remnant has whey proteins and cheesy, clump like milk-residue is casein. The protein content in milk is 80 percent casein and 20 percent whey. Both these proteins have Protein Digestibility Corrected Amino Acid Score (PDCAAS) of 1 0. The highest possible PDCAAS is 1.0 and this score means that after digestion of the food, it provides cent percent or more of the recommended amount of essential amino acids per unit of protein.

WHEY VERSUS CASEIN

Most recreational athletes work out in the evening and follow it up with a whey shake to maximize muscle synthesis.

Contrasted with casein, whey breaks down faster in the body and hits the muscle cells quickly post workout. Rich in leucine, an essential branched chain amino acid, whey fosters muscle growth along with workouts.

So far so good, but whey is a quick acting source of protein. This implies that whey reaches muscle cells quickly, attains peak levels in less than 90 minutes, but it runs out too at a fast pace. As a result, blood amino acid concentration drops and your body will begin to breakdown muscles 6 hours after your last meal to provide amino acids to your gut. This is a difficult situation to be in, but the way out is simple. You need to make protein available to your intestines to reverse the scenario and to put your muscles back in an anabolic state.

This clearly highlights the value of nocturnal protein feedings to preserve hard earned muscle tissues. And here comes in the role of casein, an abundantly found milk protein to prevent muscle breakdown.

Being a slow acting protein source, casein forms a gel in the stomach and slowly trickles down amino acids to the blood stream. This slow and steady flow of amino acids creates a prolonged yet low rate of muscle protein synthesis to preserve muscle mass.

Just like whey protein there are many options for casein too. The most common casein supplements are milk protein and calcium caseinate but the most effective protein is micellar casein.

Whey Casein
Quick digesting & short lasting release of amino acids for muscle synthesis Slow digestion & sustained release of amino acids to prevent muscle breakdown
For fast initiation of muscle recovery Sustaining muscle recovery during sleep and inter meal period
Good for post workout and with meals Ideal for consuming before sleep and between meals

MICELLAR CASEIN: THE BEST SUPPLEMENT TO PREVENT MUSCLE BREAKDOWN

The purest and biologically intact form of casein protein is micellar casein.  It’s specially filtered during cheese making process without chemicals to retain the natural benefits of casein. Earlier casein particles were usually referred to as “calcium caseinate–calcium phosphate particles.”  The term “casein micelle” was introduced in 1921 and over the years, it stands for the purest form of casein available to put your muscles on 24-hour anabolism trail and keep your metabolism active. Being an excellent source of calcium, micellar casein supports fat loss.  In the world of slow-acting protein supplements micellar casein rules, just the way hydrolyzed whey does in the realm of quick-acting proteins.

Research studies have noted that satiety levels have gone up by 33 percent in participants consuming casein.

Micellar casein is the best supplement to reduce muscle breakdown, as it contains strains of glutamine which help boost the immune system. Serious lifters know the kind of strain their muscles undergo while attempting those lifts. Also, it helps them recover faster.

Most importantly, the slow-release nature of micellar casein ensures supply of amino acids to help promote strong, lean muscles. In a 10-week long Texas study involving 36 males, it was found that heavy resistance training along with the duo of whey and casein helped build stronger and larger muscles than the combination of whey, BCAA, and glutamine.

WHO SHOULD USE MICELLAR CASEIN

Anyone who is physically active and trains regularly stands to benefit with micellar casein, especially if he is keen to grow muscles overnight.  In bodybuilders, micellar casein because of its long-lasting stay works as an excellent nighttime  and in-between meal protein to preserve lean muscle mass, particularly in the chest, shoulder and leg muscles.

The best time to supplement micellar casein is before sleep and in-between meals to keep the body in a positive nitrogen balance, even after the fast digesting proteins from the last meal have exhausted.

Micellar Casein helps to preserve your hard earned gains when you know you’re going to go without food for a long duration, the time when you sleep. Be sensible and use whey before and after a workout to expedite muscle synthesis and fire your muscle gains.