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The Benefits of Casein Protein for Overnight Muscle Recovery - Genetic Nutrition

The Benefits of Casein Protein for Overnight Muscle Recovery

, by Sandesh Prasannakumar, 8 min reading time

Introduction

When it comes to bodybuilding or anything related to gaining muscle and power, nutrition is vital. Protein intake is important since the body cannot produce new muscle tissue or restore damaged muscle tissue without it during muscle recovery. Whey protein is best taken after training as it digests quickly to deliver amino acids to the muscles immediately; on the other hand, casein protein,n which is slow digesting,g is good when taken before you go to bed as it will supply a steady stream of amino acids into the muscles as you sleep.

The study also reveals that casein protein keeps aminoacidemia elevated for many hours, which is the best for those who train in the evening. Furthermore, casein assists in muscle protein synthesis and recovery, meaning you can bounce back quickly! The current article will focus on the nutritional value of casein protein powder for the muscles at night.

The Positive Effects of Consuming Casein Protein at Night for Muscle Building

A range of research has established that casein protein consumed before bedtime is more effective at increasing muscle protein synthesis than other proteins or even no protein at all. This is because casein digests slowly, thus releasing amino acids to your muscles at a slower rate for 7-8 hours as you fast while sleeping. EAAs get incorporated in muscles faster, resulting even more muscle mass than whey protein or carbohydrates alone.

One research showed that consuming casein protein before the night was 22% more beneficial for muscle mass gain than an equal serving of casein in the morning. The researchers stated that the muscle protein synthesis rate was much higher with pre-sleep casein than the morning protein after a 12-week training.

Further studies found that when casein was consumed half an hour before sleep, the rates of muscle protein synthesis in young and mid-aged men enhanced by as much as thirty per cent during sleep. The increase in muscle mass produced while asleep can be beneficial in aiding muscle recovery from previous training and preparing muscles for development.

Casein also has anti-catabolic benefits. It also possesses anabolic properties that help build body tissues. Protein degradation occurs at night because the body does not receive food for a certain period – during the night. Research on the effectiveness of casein protein compared with a carbohydrate placebo in the form of a shake demonstrated that casein protein could decrease muscle protein breakdown rates by one-third. It also helps preserve muscle, which would otherwise be broken down due to the presence of insulin.

Casein vs Whey Protein: What’s the Difference?

The two categories of protein supplements that are regarded as the most effective are casein and whey protein powders. But what they are in actuality are two very different things. Whey increases amino acid concentration very fast and then drops off swiftly. At the same time, casein increases amino acid concentration slowly and then maintains it for quite a long time.

Research confirms this difference clearly, as pointed out earlier in the paper. A particular study was conducted wherein whey and casein protein were administered after the weight training exercise. Whey was more effective at eliciting a faster and higher increase in muscle protein synthesis than casein immediately after training. However, the enhancement of muscle protein synthesis by whey protein was not sustained throughout the night, and the effect was reduced to a minimal level after 3-4 hours. On the other hand, casein elicited a more gradual and sustained increase in muscle protein synthesis, which was still above the baseline levels after 7 hours of the training session.

This shows why whey is such a good thing to take after a workout to help get the recovery process rolling. However, casein has a more profound impact as one recovers deeper into the recovery stage. Almost all the research points to the fact that casein can provide benefits for consumption before going to bed as this will allow the release of amino acids slowly through the night. Whey and casein both offer the body muscle-building amino acids but in a fast and slow-release manner.

Timing and Dosage of Casein in Muscular Development

When using casein protein powder, a recommended dose is 30-40 grams, taken half an hour to one hour before bed to promote muscle recovery and growth at night. Higher doses may be needed to optimise MPS during the night because lower doses might not provide enough boost.

Muscle builders who work out in the evening can take casein straight after training or at night for a steady aminating of amino acids. However, not overly delaying casein intake permits muscles to continue to absorb amino acids soon after exertion, which is most suitable for growth. Dividing a casein dose into two parts – the one after a late workout and the other before sleeping – may have even more advantages.

In the same regard, it has also been postulated that casein supplements can increase muscle protein synthesis when ingested with either carbohydrates or leucine. The insulin response from carbohydrates and leucine leucine-activating leads to muscles building up on each other. Nonetheless, it can be seen from the research that when casein is taken on its own, it also improves muscle recovery during the overnight period.

Conclusion

The casein protein taken before sleep is still found to preferentially promote muscle anabolism by providing amino acids during nighttime fasting. This makes casein, a slow time-released protein, useful for rebuilding muscle tone during the night. In other words, pre-sleep casein minimises muscle loss while stimulating pathways that eventually result in bigger gains.

For all your protein and supplement needs, visit Genetic Nutrition!

FAQs

1. Is casein bad for the diet?

Yes. This is because casein aids in muscle development and minimises the breakdown of muscles that occurs through a process known as catabolism, thus enabling the body to gain lean muscle while losing weight on a weight-loss diet. Fat loss is even more pronounced over time than when only the first three cycles are performed.

2. What is the best time to take casein?

Several studies recommend consuming the casein protein before sleeping, preferably within 30-60 minutes, to give the muscles amino acids when broken. They can be taken post-workout to be effective as the anti-catabolic becomes more pronounced when taken nearer to sleep to cover the 7-10 hour overnight fast.

3. What does casein do for you?

Yes, daily casein protein consumed each night offers non-stop muscle protein synthesis. Extending intake to a dose in the morning and evening might have the same advantage in creating a relatively stable amino acid level.

4. What about casein? Is it better to consume it instead of whey?

Both casein and whey have advantages and benefits for muscles, so one is not superior to the other. Whey helps to replenish the muscles after intensive workouts, while casein is effective for muscle building during the night. Combining the fast-digesting whey with the slow-digesting casein protein is beneficial because the whey protein is rapidly absorbed and utilised by the body. In contrast, the casein protein takes much longer to digest.

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