Is casein protein effective for muscle building?

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

What is casein?

Casein is a type of protein found in dairy products. Casein is even the most 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 to build muscle

For people who want to form an athletic and muscular body, this particular protein can help you. The reason is, there are various benefits for muscles that are unfortunately missed. For more details, read on the following reviews.

1. The body's digestion is slower

When whey protein is very quickly digested by the body, it is different from casein. Casein is a type of protein that is digested slowly, even for up to seven hours. The slow digestion process is very useful for repairing damage to cells and muscle tissue while providing adequate nutrition to restore muscle strength after tired of working all day. In addition, you will also feel full longer.

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

2. Build greater muscle mass

In addition to repairing muscle damage in order to grow stronger, the benefits of this protein to build muscle mass are also important. Research in the Journal of Strength and Conditioning Research shows that consuming casein for ten weeks can form greater muscle mass.

So if you want to increase muscle mass, don't forget to consume this protein to accompany the physical training that you are undergoing.

3. Increase muscle strength

A study in the Annals of Nutrition and Metabolism journal notes the benefits of casein to increase muscle strength. The study participants who took it turned out to show that the strength of the legs, chest, and shoulders increased almost to double that of people who only consumed whey protein.

This benefit is certainly a shame if it is missed for people who are undergoing muscle endurance training or heavy and intense training.

Need to take casein supplements?

Casein can be found in various natural food sources of milk. For example cow's milk, yogurt, ice cream, cheese, and butter. However, you may not be able to consume too much milk derivative products in a day because it risks increasing calorie and fat intake.

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

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