Casein, is it really effective for growing muscles?

You probably already know that protein is needed by the body if you want to build and strengthen body muscles. However, it turns out that there are many types of protein. One of them is casein. Below, you can see more clearly what the benefits of casein are for muscles and where are the sources of this protein.

What is casein?

Casein is a type of protein found in dairy products. Casein is even the highest protein content in milk, the amount is about 80 percent.

Like whey protein, this dominant protein can also produce bioactive peptides. Bioactive peptides are a collection of amino acids that function to maintain the health of the circulatory, nervous, digestive and immune systems.

Benefits of casein for building muscle

For people who want to build a body that is athletic and muscular, this special protein can help you. The reason is, there are various benefits for muscles that are a pity to miss. For more details, read on the following reviews.

1. Is digested slower by the body

When whey protein is digested very quickly by the body, this is different from casein. Casein is a type of protein that digests slowly, even up to seven hours. This slow digestive process is very useful for repairing damaged cells and muscle tissue as well as providing sufficient nutrition to restore muscle strength after a tired day of work. In addition, you will also feel fuller for longer.

So this type of protein should be consumed not before or when you exercise, especially after exercise. Some people also choose to consume it before bed.

2. Build greater muscle mass

In addition to repairing damaged muscles in order to grow stronger, the benefits of this protein for building muscle mass are also important. Research in the Journal of Strength and Conditioning Research shows that taking casein for ten weeks can build bigger muscle mass.

So if you want to increase muscle mass, don't forget to consume this protein to accompany your physical exercise.

3. Increase muscle strength

A study in the journal Annals of Nutrition and Metabolism notes the benefits of casein for increasing muscle strength. Study participants who ate it showed that their legs, chest, and shoulder strength almost doubled compared to people who only consumed whey protein.

This property is certainly a pity if it is overlooked for people who are undergoing muscle endurance training or training with heavy intensity.

Should I take casein supplements?

Casein can be found in a variety of natural food sources from milk. For example cow's milk, yogurt, ice cream, cheese and butter. However, you may not be able to consume too many dairy products in a day, as you risk increasing your calorie and fat intake.

That's why there are currently many casein supplement products so you don't need to consume too much milk or cheese. Usually these are powdered supplements and must be dissolved like milk. You can consume it a few hours before exercising, after exercising, as a snack, or before bed. However, always pay attention to the recommended dosage and don't exceed the dosage.

But before taking casein, make sure you are not allergic to this protein first!