Night time protein (micellar casein & calcium caseinate slow digesting proteins) - Micellar Casein protein (& calcium caseinate) is a very slow digesting and concentrated protein source that continues to feed your muscles long after whey proteins have slowed down. It is shown to offer a strong anti-catabolic effect not noticed with fast digesting proteins such as whey protein isolate1, and actually fosters a more positive "overall" net protein balance in comparison. In a ground breaking study, carried out by Dr Yves Boire, the differences in metabolic responses of whey protein and casein were individually observed over a 7 hour period in 16 young & healthy volunteers. The findings were very interesting, and have shown that both casein and whey have very different applications when it comes to maintaining and building muscle tissue. The most important findings were that casein was found to inhibit muscle breakdown by 34% over a 7 hour period and blood plasma amino acid concentrations remained significantly higher over a 7 hour period with casein compared to whey2.
The reason for casein's ability to sustain such a lengthy release of amino acids is because of its unique digestibility. It forms a gel in the stomach, slowing the transit time in the digestive system, and thus slows the digestion of the protein. These findings demonstrate casein as the perfect protein source when a positive nitrogen balance is preferred for more than 3 hours, e.g. when you are sleeping, or a prolonged period during the day. Whey protein is seen as the preferred protein source for increasing protein synthesis in a short period of time, e.g. between meals and after workouts. Taking casein protein in the evening prior to retiring, it is beneficial to stack with growth hormone (GH) supplements. One tip though is to take your protein at least one hour before your GH supplement, which shall ensure important but different amino acids do not compete with each other & your growth recovery benefits are maximised. Casein or night time proteins provides a steady release of amino acids into the blood stream, which makes it an excellent choice for a long lasting anti-catabolic powder.
Micellar Casein Supplements are commonly presented & sold as Formulated Supplementary Sports Foods in Australia. Casein protein powders are not a sole source of nutrition and should be used in conjunction with an appropriate physical training or exercise programme. Not suitable for children under 15 years or pregnant women. Should only be used under medical or dietetic supervision. Always read label prior to use.1. Lacroix et al (2006), Compared with casein or total milk protein, digestion of milk soluble proteins is too rapid to sustain the anabolic postprandial amino acid requirement. Am J Clin Nutr, 84: 1070-1079.