What is the use of casein in bodybuilding?

In the practice of muscular exercises or in other sports, proteins are essential to optimize the physical effort. They help avoid the possible effects of catabolism and ensure the maintenance of muscle mass. Among the various types of macronutrients, casein is a protein known for its multiple advantages and its anti-catabolic functions. But what exactly is its role in muscle building? And how to use it effectively?

Casein, a slow spreading protein

Casein is a natural protein source. It represents more than 80% of the protein composition of cow's milk, the rest being Whey (whey protein). It is also found in everyday dairy products such as yoghurt, skimmed milk and cottage cheese or even me skyr.

This protein powder comes in two variants: caseinate and micellar casein. It is composed of three main elements:

• 75 to 85% of protein ;
• The 9 essential amino acids (EAA) ;
• The 3 branched-chain amino acids (leucine, isoleucine and valine).

Thanks to this composition, casein has several functions in the body. Perfectly soluble in its original environment, it coagulates once in the stomach, which slows down its absorption by the digestive enzymes. In other words, it curdles and digests slowly.

Casein to build muscle

Proteins are the glue of the body's musculoskeletal system. They are also involved in many biochemical reactions, some of which are more important than muscle development for the body. Thus, when needed, the human body draws from the muscle reserve to find the amino acids necessary for its survival: this is catabolism. The breakdown of proteins during this metabolic phase leads to an inevitable loss of muscle.

Casein is particularly effective in combating this phenomenon. Because its nutrients are slow to digest, it provides the cells with a permanent supply of amino acids. This prevents the effects of catabolism and increases muscle protein synthesis, which promotes mass gain. This is why casein is usually used in sports nutrition for athletes.

Casein to improve recovery and increase strength

For athletes and bodybuilders, strength is necessary to achieve a certain level of performance in every workout. But after physical efforts, muscles naturally tend to get tired. To keep this fatigue at bay and maintain the effort for a sufficient length of time, the ability to muscle recovery of the body must be optimal.

Recovery is the process of resting and repairing the muscles used during intense exercise in order to improve their performance. It is during this process that your muscles adapt to the training they have just undergone and release accumulated toxins. In this way, they repair themselves, hypertrophy and store energy. To do this, they need protein and amino acids, the building blocks of muscle.

This is where the slow assimilation property of casein comes in. Its prolonged supply of proteins and essential amino acids helps accelerate the process. They also contribute to muscular strength, because they increase the caloric intake through protein synthesis. Casein is therefore an excellent help in compensating for the effort. If you evolve in progressive overload, I advise you to use it as a food supplement to improve your performance at each training session.

Casein for an effective dry

In fitness, an effective gain of mass is almost always accompanied by a drying program. Drying consists of eliminating fat to bring out the musculature thus drawn. But be careful! The objective is to burn fat with the help of a specific diet without losing muscle. To do this, you need to reduce your carbohydrate and fat intake, but also provide your muscles with enough protein to keep them from melting. If you follow a diet with frugal snacks or snacks that are too far apart, protein breakdown becomes important and your muscles may lose volume.

It is at this level that casein deploys its full potential. Once consumed, this protein powder reduces the digestion of the food bowl and increases the feeling of satiety. This makes it possible to space out meals as much as possible and thus reduce the calorie intake. The advantage is that this function of casein is carried out at the same time as muscle protein synthesis. Thus, the loss of fat is accompanied by a good maintenance of the muscles, which makes the drying more effective.

This is why, knowing that it is digested very slowly, it is preferable to consume it at bedtime.

How to use casein?

In a weight training program, the nutritional contribution of casein will be most useful when your body is short of protein. This is especially the case during the night. It is therefore practical to use it in the evening when you want to go to bed.

Casein, alone or with other ingredients?

Casein is perfect for supplementation. For example, to make a protein shake you can mix it with the following:

• Water
• Almond milk
• Skim milk

This blend will give you a good amount of nutrients and calories. But it all depends on your taste preferences, because casein will perform its functions perfectly, alone or with.

How much to take?

In general, you need between 1.5 g and 2.5 g of protein per kilogram of body weight each day. For example, if you weigh 70 kg, you should consume between 105 g and 175 g of protein each day. However, the range is quite large because it all depends on the rest of your diet. For example, if your meal is already particularly high in protein, there is no point in adding more. If your meal plan does not contain enough protein, you can use casein as a supplement.

How much protein should you eat per day?

Need a program with a good diet?

Ultimately, casein plays several important roles in muscle building. It promotes muscle growth and improves recovery. This protein powder is also useful for burning fat and maintaining muscle volume during the dry period. To use it properly as a supplement to your bodybuilding diet, don't hesitate to ask the advice of a professional coach.

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