Night proteins - Caseins
Casein is a milk protein. It is found in higher amounts in dairy products such as cottage cheese, yogurt, cheese, kefir.
In the form of protein powder, you can find it here as a concentrate (MPC - Milk Protein Concentrate, MCC - Micellar Casein Concentrate), hydrolysate (PeptoPro®), or as an isolate (MPI - Milk Protein Isolate). Like whey protein, casein has a high content of essential amino acids and a high proportion of BCAAs. The most popular caseins include calcium caseinate and micellar casein - the purest and most delicious form of casein protein.
Do you know the basic differences between whey protein and casein?
Both types of proteins are derived from milk and therefore contain similar amounts and ratios of amino acids.
The biggest difference between whey protein and casein protein is the digestion time and amino acid absorption. Other differences focus on the taste, solubility, and percentage of protein in the nutrient.
However, casein generally contains much more L-tyrosine, L-glutamic acid, L-isoleucine and L-valine. Due to the long digestion (up to 8 hours), the proteins are released progressively. Therefore, it is particularly recommended at night, or as a snack in case of long breaks between meals.
Whey dominates the higher content of L-leucine (amino acid deemed the most basic for anabolism) and L-arginine. Whey protein isolate, concentrate and hydrolysate are rapidly digestible proteins that take 1 to 3 hours to digest and absorb. This will allow you to take in proteins at any time of the day.
The use of casein protein is suitable for both professionals and amateur athletes.