Choosing the right protein supplement is essential for anyone who wants to get the best out of their bodybuilding routine. But with all of the protein supplements available it can be hard to choose the right one. Soy, whey and casein powders all have their advantages; however, this article will concentrate on casein protein as it is one of the protein supplements that can sometimes get over looked.
Listed below are some of the benefits of casein:
Casein is high in calcium, which helps to build strong bones and helps to protect against fractures. Calcium is also thought to protect against colon cancer and lower blood pressure.
Casein supplies a steady stream of nutrients
Casein doesn’t get absorbed as quickly as some other forms of protein. Instead, it gives the body a steady stream of amino acids and nutrients, which help the body to repair itself and to develop muscle. Some people prefer to take casein at night as it is thought to aid the stimulation of growth hormones.
Casein acts as an appetite suppressant
Anyone looking to lose weight and gain muscle should find casein to be of benefit. Due to the time casein takes to digest – 4-6 hours – it can make a person feel fuller for longer, thus helping to reduce the appetite and aid in weight loss.
Casein improves performance and reduces fat
When taken in combination with whey powder, casein has been shown to improve an individual’s performance. Baylor University in Waco, Texas, carried out a study where 36 males took part in a ten week resistance training programme. At the end of the 10 week study, it was observed that the men who took casein and whey in combination saw the greatest fat loss and the greatest improvement in their performance.
Casein increases muscle strength
A study carried out by the Brigham and Women’s Hospital in Boston shows that as well as increasing fat loss, casein can also increase muscle strength. In a twelve week study, the group who were given casein recorded a noticeable increase in shoulder, leg and chest strength. Researchers believe that the increase in strength was due to the improved nitrogen retention and anticatabolic effects of casein.