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Casein Protein Powder

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So where does casein come from?

Casein protein powder is simply the dehydrated, supplemental form of casein. Caseins are phosphorus-containing proteins and made up of 80 percent of protein in cow's milk and 20 percent of whey proteins. Cow's milk contains both casein and whey and casein is often called milk protein.  Casein protein powder is used to make workout protein shakes and it comes in an assortment of flavors.

What will it do for you?

Well, it's hard to say if there are any benefits to taking casein protein powder. Most people's protein needs can be met with eating food alone, however, there are people who think casein is the preferable protein supplement and a few studies could impress the jury:

  • It Helps build muscle mass

In a new study, there were 17 men who consumed two casein protein shakes a day, they did this either right before and after their workout/ training sessions or within five hours after their training. When measured 10 weeks into the study, the men who surrounded their workouts with protein shakes built nearly twice as much muscle than the other men. Another study, this time performed at Baylor University, found that men who drank a casein protein shake, that was combined with whey, for 10 weeks gained a great amount of muscle mass than the subjects who took a whey protein shake without casein.

  • It Speeds up muscle recovery time

Casein protein powder gets digested much slower than whey protein powder and can also take about seven hours to completely digest in our bodies. it's is most beneficial to take the casein protein powder right before bed to get it's full benefits.

when our body is sleeping it does most of the muscle repair and regrowth. Casein protein powder has an exceptionally long digestion time. The slow digestion time allows the body to get a slow release of protein for the duration of the night and this can aid in muscle recovery.

Suggested intake:  Protein supplementation isn't necessary in a healthy diet and amino acids provided by protein supplements offer no special benefits beyond what food can supply. It is most beneficial to get your casein protein dosage from real food and not in a powdered form. It's found in milk and any foods which contain milk such as butter, cheese (cottage cheese), ice cream and yogurt.

although, when people have a difficult time getting their protein needs with food such as strict vegetarians, body builders, pregnant women in their third trimester, etc. in these cases protein supplements may be necessary to fill your bodies requirements, but it is always a good idea to talk to your family doctor about changing your diet. If you fall in that category, or just want to take casein protein powder supplements anyway, than make sure you're buying from a trustworthy company. Casein protein powder shouldn't be any different than casein found in its natural form in milk.

Risks: Try not to over consume casein and other proteins as it can really strain the kidney. It can also lead to dehydration, slowed digestion and fat storage.

Casein allergies are common but are not to be confused with a lactose intolerance. Minor casein allergy symptoms include rashes, stomach cramps, bloating, hives and stomach pains.

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