Casein

Casein slow release protein powders help to support muscle growth and maintenance and are available in a variety of flavours to suit every taste.

Casein is a great supplement to your diet if you are looking to add extra protein to your diet.

What is casein and how is it different to whey?

Casein is one of the two main proteins which is found in cow’s milk with whey being the other.

It makes up 80% of the protein in milk. It is a slow releasing protein, which has the same amino acid profile as whey protein but is absorbed less quickly.

Casein is the solid curds, which are removed from curdled milk during the cheese-making process whereas whey is the liquid that is left behind.

Both are often made into supplements.

In its pure form, casein is white in colour as well as being tasteless and odourless, whereas commercially, it is yellower in colour, with a slight aroma. Cottage cheese and Greek yogurt are both good sources of casein.

Whey is probably the more well-known protein of the two, when it comes to talking about health supplements, and is quickly digested by the body.

By contrast, casein protein is slowly digested, taking up to four hours to absorb.

This is because when it reaches the stomach, it forms a gel like substance which takes longer to absorb.

Casein provides a steady stream of acids and protein to the muscles to help delay their breakdown.

Which is the better protein supplement, casein or whey?

There is a place for both types of protein alongside a great training schedule and balanced diet and they can be used to complement each other. So neither type of protein is better than the other, but they can be used in slightly different ways.

Whey provides rapid absorption, which is perfect for either immediately before or after exercise, whereas the delayed release that casein provides is more beneficial throughout the remainder of the day and last thing at night. It is also thought that casein helps to strengthen tooth enamel.

If you are training often, using the right supplements can really help with your workout and recovery times.

How do you consume casein protein?

Casein is available in a powder form which provides a great supplement to take, in addition to a balanced diet.

Casein powder can be added to smoothies, shakes and even made into ice cream for a tasty snack.

Just add one scoop of the protein powder to 300-350ml of water or your preferred drink.

You can also use casein protein powder as a replacement for flour in low carb baking or for making homemade protein bars or puddings.

There are three flavours of Optimum Nutrition Casein available: Cookies & Cream, Strawberry and Chocolate.

All of these flavours contain naturally occurring branched-chain amino acids (BCAAs) leucine, isoleucine and valine which are not produced by your body. Therefore you can get these from protein in your diet or alternatively, via supplements.

When is the best time to take casein protein?

The ideal time to take casein is when other nutrients will not be available for a while.

It is best to use casein either first thing in the morning or just before you go to bed at night. You can also use it in place of small meals.

Because it is a slow release protein It will provide your body with a source of protein overnight.

Bedtime recovery shake recipe

To make the perfect casein shake to keep your body nourished overnight, you will need your favourite flavour of casein protein powder plus ice cubes, a banana, cocoa powder, flax oil and milk, water or your preferred dairy substitute.

Simply blend all of the ingredients together until they are thoroughly mixed. And then enjoy.