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Casein Protein: Are you getting enough??
I make sure to eat certain proteins at certain times of the day to maximize muscle repair and growth. I consume casein protein (i.e., low fat cottage cheese) and whey protein (Isagenix shakes) at appropriate times to create a balance. Casein protein has an excellent amino acid profile and is primarily known as an extremely slow-digesting protein, which results in a steady release of amino acids into the blood stream over time.
Research shows that when you consume casein, you will reach a peak in blood amino acids and protein synthesis between 3-4 hours. The total release of amino acids in the bloodstream can actually last as long as 7 hours after ingestion of casein protein! It's really the only protein you should be taking or eating before going to sleep. Why? Because your body needs to be sustained for six to eight hours while sleeping without refueling. You don’t want your hard-earned muscle being broken down in your sleep, so a protein that is slowly released over time is best. I like to have 3/4 cup of cottage cheese with cinnamon and stevia (it tastes like dessert!) about an hour before bed.
Whey protein in comparison, reaches a peak in blood amino acids and protein synthesis in about forty minutes and the total release ends in about an hour or so. If you took whey protein before going to bed, it would do very little since whey is absorbed and used within an hour. Whey protein should be used first thing in the morning and after workouts. |
Posted: 3:38 PM, Tuesday, March 3, 2009 |
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other examples?
| This is great advice! Can you provide other examples of casein protein in addition to cottage cheese? |
Posted by Anonymous at 10:21 AM, Thursday, March 12, 2009 |
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| You can actually get casein protein in powder form, just like whey protein. Go to GNC or any other supplement store and you should be able to find it. I like to blend my casein protein and whey protein together in a smoothie post workout at night. |
Posted by Jenna at 1:05 PM, Saturday, March 14, 2009 |
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| Great! Thank you. I will look for that at GNC. I'm always trying to get more protein |
Posted by Anonymous at 5:51 AM, Monday, March 16, 2009 |
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