Casein protein and its 4 biggest advantages
Do you read about all the different types of protein preparations and are you confused? With so many different options available to you, it is a little difficult to decide which product will give you the best results and support your efforts to achieve your goals. In this article, we will describe the benefits of a specific casein protein.
Before you start taking anything, it is important that you spend some time researching all the types of protein preparations that are available, because different types of protein are suitable for different situations. Once you have perfectly matched the type of protein preparation to your goal, there is no doubt that you will benefit from its use.
A specific type of protein powder that you may encounter quite often is casein protein. This form comes in many flavors, price ranges and can offer you many benefits.
We will briefly introduce some of the main advantages of casein protein and you can decide from the information whether it is right for you.
Advantages of casein:
1. Casein increases muscle mass and contributes to fat loss
Whenever you reduce your caloric intake one of the first issues that will become an increasing problem is the loss of muscle mass. Because the body will not receive enough calories to cover all the body's energy needs during the day, it will be forced to convert stored body tissues into energy. At best, the body will draw energy from your adipose tissue, but at worst, the body must reach for muscle mass. It is usually a combination of both situations.
One Boston study tested various muscle mass options. On the one hand, gaining muscle mass, but also the complete loss of body fat. One group used casein protein hydrolyzate compared to the other group used whey protein hydrolyzate. At the same time, both groups received a low-calorie diet and performed regular exercise exercises. At the end of the study, both groups showed fat loss, but the casein protein group had higher average fat loss, greater chest, shoulder and leg muscle volume, and overall had a higher percentage of muscle mass than the whey protein group. As a result, casein has a higher rate of muscle retention (retention of muscle mass), which is particularly effective in maintaining muscle mass. Both groups had the same protein intake of 1.5 grams per kilogram of body weight per day. When there is not enough protein intake, no matter which group it is, there will be a loss of muscle tissue.
2. Higher fat loss
Casein protein is a form of protein that has a higher calcium content, which has also been shown to be beneficial in terms of overall fat loss. As a result, many people stop eating dairy products to get rid of body fat more quickly. According to a study conducted in the International Journal of Obesity, this is a mistake. It has been found that those who have a high 24-hour calcium intake in combination with normal protein intake also have an increased fat and energy excretion of approximately 350 kJ greater than those who have taken either low calcium with normal protein intake or those who received high calcium intake with high protein content. This study highlights the importance of total protein intake. It shows that normal protein intake, together with high calcium intake, has a greater effect than very high protein intake. It follows that it is ideal to find a balance between calcium and protein intake. Casein protein will help you with that, thanks to its calcium and protein content. Using it will allow you to maximize fat loss.
3. Health promotion with casein
Another very important advantage of casein protein is that it helps promote colon health. In a study conducted in Australia, the researchers examined the health benefits of various proteins and found that milk proteins promote colon health better than soy meat. This is another reason why you should consider adding casein protein to your diet.
4. Higher quality of casein protein
The last benefit is that by introducing casein protein into your diet, your body gets one of the best sources of high quality protein. When you get enough quality protein, your body may not excrete as much protein as lower quality protein, so you will need less to maintain muscle mass. A study published in the Journal of Nutrition showed that casein protein is superior to soy protein, which is an important source of protein. If you are eating a vegetarian diet where a source of high-quality meat protein is excluded, this is the best solution for your casein protein (if you can consume dairy products).
So the next time you buy protein products, make sure you don't have casein protein on your list. Although they are not traditionally the best proteins, suitable right after training (because they are digested more slowly), they supply the body with high-quality proteins that can be used throughout the day. Casein is considered a "slow or nocturnal" protein. When you take casein, your blood peaks at amino acid levels and protein synthesis between 3-4 hours.
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