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Casein Protein für Erholung & Muskelaufbau in der Nacht

Casein protein for recovery & muscle building at night

Casein is considered a complete protein as it contains all the essential amino acids that the body needs for normal function, muscle building, muscle maintenance, regeneration, immune defence, etc. In contrast to whey protein, casein is digested slowly by the body. It is ideal as a protein-rich late meal, as casein significantly improves muscle protein synthesis at night.

Taking casein protein: for building and maintaining muscle mass

Eating a protein-rich late meal before going to bed after strength training supports recovery and muscle building during the night. This is because human cells are dependent on a constant supply of amino acids in order to form all sorts of proteins. If the body lacks these amino acids, the cells - to put it simply - extract the amino acids from muscle protein. The result: muscle mass is reduced. As a slow-releasing protein, casein supplies the cells with the required amino acids over a long period of time so that the muscles can recover during a fasting phase such as at night instead of being broken down. Casein also contains a high proportion of leucine, an amino acid that promotes muscle building and repair.

Best casein products recommended by SPONSER

Sportsmen and women who want to provide their bodies with sports nutrition with a high protein content after training reach for a protein powder such as PRO RECOVERY, LOW CARB PROTEIN SHAKE or MULTI PROTEIN. Due to its value, the latter is ideal as a late-night protein meal, which is based on slowly available, microfiltered, natural whole milk protein (approx. 80% casein, 20% lactalbumin), as well as medium-fast available egg albumin and whey protein, thus providing the body with a long-lasting influx of amino acids into the blood for several hours. 1 serving of MULTI PROTEIN of 23 g contains 10 g native casein (no caseinate).

Frequently asked questions and answers about casein

Casein is metabolised slowly by the body and has a long-lasting effect. It is characterised by a long gastric retention time and a high feeling of satiety. Casein protein is therefore suitable for providing muscles with high-quality protein overnight and is taken as a «night protein» in the evening before going to bed. Ideal for muscle building and maintenance as well as regeneration.

In order to maintain muscle mass and promote regeneration, a regenerative meal with around 60 g of carbohydrates and 20-30 g of protein should be consumed in the evening directly after training. Ideally, you should also have a protein shake with a high casein content around 30 minutes before going to bed.

Casein is a source of protein that naturally contains calcium, potassium and phosphorus. The first two nutrients contribute to normal muscle function. Calcium is important for the health of teeth and bones. Insufficient calcium intake can lead to a loss of bone mass and increase the risk of osteoporosis.

Like all dairy products, pure casein also contains lactose (milk sugar), which can cause digestive problems if you are lactose intolerant. Protein powders, protein shakes and other food supplements with casein usually only contain small amounts of lactose, as most of the lactose has been eliminated during the manufacturing process.

Micellar casein protein in powder form, which can be mixed with about 300 ml of water or milk to make a creamy casein shake or stirred into smoothies, yoghurt, quark or baked goods, is the most common form and has the best quality. A portion of approx. 25 to 30 g of powder usually provides 20 - 25 grams of protein.

Proteins are much more satiating than carbohydrates and fats. While whey protein (whey) is absorbed quickly and is digested also quickly, the slow release rate of casein makes you feel full for longer because it is digested slowly. Both proteins are suitable for supplying the body with protein during a diet, provided you eat a balanced and varied diet. If you consume around 20-30 grams of protein per meal or between 0.9 and 2.4 g of protein per kg of body weight per day, depending on your age, sporting ability and other goals (make sure it has a high biological value!), you can achieve a high level of satiety, avoid cravings and reduce unwanted snacking.

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