Proteins are the main source of amino acids in the body, which in turn represent a building material for muscle growth. However, good and high quality protein is not only the growth of the athlete's muscles, but also his health. Everyone who at least once wanted to gain muscle mass, studied a lot of literature about proteins. Now there is a lot of controversy and discussion about the benefits and harms of protein supplements, about which protein is better. To think about the harmfulness or usefulness of proteins does not make sense, everyone decides for himself. The most popular proteins now are whey protein and casein protein. In this article, we'll look at what casein is for and how it works.
Casein is the main protein found in milk. Actually, like other protein supplements, casein is designed to increase muscle mass and helps in burning excess fat.
Casein protein refers to long proteins. A feature of this protein is slow assimilation, which ensures a continuous inflow of amino acids into the body up to 8 hours. Casein in foods is found in milk and its derivatives (kefir, cheese, cottage cheese). Unfortunately, we can not get as much protein as the athlete needs from these products, so it is advisable to use protein supplements.
Micellar casein
It is a natural casein obtained by filtration, without thermal and chemical treatment. This means that all of its properties remain unchanged, so this is the best casein protein.
Complex protein
Each kind of protein (casein protein, whey protein, egg protein, soy protein) has its own characteristics. For example, whey protein is rich in BCAA amino acids (these are essential amino acids that promote endurance), it has a high rate of cleavage and quickly supplies muscles with amino acids, so it is good to use it immediately before training. In turn, soy protein lowers the level of cholesterol in the blood and is useful for intolerance to dairy products. Egg protein has the best digestibility. Casein protein, as we said earlier, gives the muscles a long supply of amino acids.
A complex protein (a mixture of different proteins) was developed that will provide the highest concentration of amino acids in the shortest time after administration, and also continues to feed further muscles with amino acids due to slow-acting proteins.
Complex protein is good because it combines the positive qualities of all proteins and softens the shortcomings of others. It will suit both those who want to gain muscle mass, and when "drying" (work on the relief) of the body. Use this protein at night to provide muscle amino acids for 6-8 hours, because this is the most effective time for muscle growth.
From the shortcomings of complex proteins, it can be noted that in the case of allergic reactions to some types of proteins,
Intolerance to casein
It is observed in people with intolerance of different kinds of milk, which leads to the defeat of the gastrointestinal tract. Therefore, one of the bright symptoms of casein intolerance is a loose stool. However, there are other symptoms, such as sneezing, coughing, runny nose, sometimes allergic rashes on the body.