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Casein Protein – Best Quality – usage, dosage
The vast majority of protein supplements on the market are universal in action. This means they can be taken in many different situations. A perfect example is the most popular whey protein concentrate, which meets most people’s expectations in training. In this respect, casein protein is an absolutely unique product. It has strictly defined properties and should therefore be taken just before bedtime. So what is the reason for this recommendation, and what else is worth knowing about casein?
Casein protein powder – what is it?
Casein protein, like whey protein, is made from milk. However, this does not mean that these nutrients are made identically. For example, the primary raw material used to produce WPC and WPI is milk whey. On the other hand, casein protein is produced using casein itself, which is a protein naturally found in milk. Importantly, casein has completely different properties to the popular whey. Therefore the recommendations for using these supplements are entirely different.
Casein protein – how does it work?
Casein is a compound with exciting properties, which belongs to the category of so-called slow-absorbing proteins. This is because its properties mean that it does not dissolve in the stomach. Instead, upon reaching the stomach, casein begins to clump together, leading to a compact mucous mass.
Only after this chemical reaction is complete can the body proceed to gradually digest casein. However, the unique structure of the resulting mass makes this a really slow process. According to nutritionists, the total time for casein digestion can range from 6 to even 8 hours. Only after this time, the remains of the lumped mass are broken down and digested by stomach acid.
Casein protein – application
The unique properties of casein mean that recommendations for its supplementation are also specific. Supplements containing casein are best taken immediately before bedtime. This is due to the particular digestive process described above. If casein is taken in the evening, its digestion will finish only in the morning. This means that our body will be constantly supplied with casein protein throughout sleep. This, in turn, has a very positive effect on regeneration processes after training. Numerous studies have shown that the use of casein before bedtime can accelerate the regeneration of the body while also increasing muscle growth. Therefore, casein protein is a supplement that is undoubtedly useful for all people who train.
Casein protein – Dosage
The recommended dosage of all protein supplements should be based on individual needs. How can it be determined? According to generally applicable standards, athletes and active people should consume around 1.5-2 grams of protein per kilogram of body weight per day.
Therefore, the recommended amount of this macronutrient will be entirely different for a person weighing 70 kilograms and someone weighing 95 kilograms. Therefore, before starting protein supplementation, you should know your individual requirements for this nutrient.
When it comes to casein, it should be taken in similar doses to all other protein supplements. A single serving should therefore contain around 30 grams of casein protein. You should take 1 to 3 such portions a day, depending on your needs.
Can casein only be used in the evening? Not necessarily. Suppose you assume that you will eat irregularly during the day. In that case, casein protein will be helpful as an alternative source of protein. However, with regular and frequent meals, it is worth choosing WPC. The concentrate can replace the possible lack of this macronutrient more quickly than a nutrient-based on casein.
High-quality casein protein at Cross The Limits
A basic rule of supplementation is that the nutrients you use must come from a reliable source. That’s why we opened Cross The Limits shop. Our company can boast of extensive experience in the sale and distribution of dietary supplements. Over the years, we have learned the realities of this market and consumer expectations.
That is why today, we can offer you proven protein supplements and other dietary supplements. Our assortment includes only the highest quality products which come directly from manufacturers. We encourage you to familiarise yourself with our offer and cross new limits together!
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