In the past years, your supplement choices were restricted when it came to different types of protein powder. Today, there are many different types with many different aids, depending on your fitness goals. We are going to focus on whey and casein proteins.
First, let’s start with supplement like whey protein. Whether you know much about it or not, I’m sure you are familiar with it since it is one of the most popular protein powders. This is due to the fact that it is a dominate protein when it comes to stimulating muscle growth. Whey protein also enhances blood flow to the muscles. By having more blood flow to the stimulated muscles you get more nutrients to them such as amino acids (from whey protein), anabolic hormones and oxygen which makes whey protein a solid muscle gainer.
How does whey protein stimulate muscle growth (protein synthesis)?
-It is one of the fastest digesting protein powders on the market. It’s amino acids get rapidly absorbed into the blood stream making their way to the muscles.
-Whey protein has one of the highest leucine contents of all protein powders. Leucine is the amino acid most popular for stimulating muscle growth.
-Whey protein also boosts insulin levels. Insulin is the anabolic hormone important for stimulating muscle growth.
When is the best time to take whey protein?
-To help build muscle and burn fat, you should take whey first thing in the morning, between meals (if desired) and before and after workouts.
Unlike whey protein, which is rapidly digested and absorbed, casein protein takes much longer to digest and be absorbed. Casein’s slow digestion rate allows it to promote muscle growth by shutting down muscle catabolism (muscle breakdown). Casein protein has growing popularity as a muscle gainer in recent years.
Studies show that people adding casein (with whey) to your post-workout shake gained more muscle than those using just whey.
How does casein protein stimulate muscle growth (protein synthesis)?
-Due to its slow digestion, it keeps the body in a constant anabolic state, which is the ideal situation for pure muscle growth.
-Casein protein has one of the highest levels of the amino acid glutamine. Glutamine increases immune system function, growth hormone levels and can even have some fat loss benefits.
When is the best time to take casein protein?
-To help build muscle and burn fat, you should take casein after workouts with whey protein, between meals if need and with no exceptions before bed. Consuming casein protein before bed will insure that your body has a steady stream of slow released amino acids throughout the night, keeping your hard earned muscles safe from being broken down.
Whey and casein protein both have different benefits. If they are both used at the right times throughout the day (with an exercise program in place), you will have a 24 hour muscle gainer machine.