Micellar Casein: The Slow Digesting, Sustained Release Protein
What is it?
Compared to whey proteins, Micellar Casein digests and absorbs more slowly. This property of casein leads to a sustained increase in amino acids and inhibits protein degradation to a greater extent. It also prolongs muscle protein synthesis (MPS) times up to 8 hours depending on the dose taken. This is why casein is an ideal nighttime protein source. However, casein does not create as great of an anabolic response as whey protein when comparing the extent of which it elevates amino acid levels and stimulates MPS.
What does the research say?
A 1997 study conducted by Boirie and Dangin gave subjects a 43-gram dose of casein and measured amino acid levels for several hours. The casein caused a slow increase in amino acid concentrations, which remained elevated above baseline for 5 hours and had a positive effect on whole body leucine balance. In another study, casein supplementation resulted in superior gains in strength and muscle mass, along with greater fat loss, compared to whey.
Who is it best for?
Individuals who want a slow digesting protein to decrease protein breakdown or a protein source to use before bed should consider casein as an option.
How quickly does it digest/absorb and raise amino acid levels?
When consumed, micellar casein elevates amino acid concentrations in the blood gradually and peaks out after ~30 minutes, at which point amino acid levels remain consistent and can last up to 7 hours depending on the dose taken.
When is the best time to take it?
Micellar Casein is an ideal choice when an individual may go 4-5 hours without eating. It is also best taken before bed to provide a sustained release of amino acids to help the body maintain a positive nitrogen balance.
Blends: A Combination of Different Protein Sources
What is it?
A protein blend combines multiple sources of protein such as whey, casein, egg, and milk isolates into one product. The theory is by mixing different proteins with varying rates (fast, medium, and slow) of digestion and absorption that muscle protein synthesis times will be optimized.
As an example, whey isolates digest and absorb faster than casein which leads to a rapid spike in amino acids levels and increases muscle protein synthesis to a greater extent. On the contrary, micellar casein has a more significant anticatabolic effect than whey isolates and prolongs muscle protein synthesis times. Theoretically, combining the two means more significant increases in lean muscle mass and shorter recovery times compared to when ingested separately.
What does the research say?
A 2006 study conducted by Kerksick et al. examined the influence of a “fast” protein source (whey) compared to a blend of fast and slow proteins (whey and casein), ingested post-exercise over a 10-week period of resistance training. Subjects who ingested the mix of fast and slow proteins showed significantly greater increases in muscle mass (+1.8 kg) than those who ingested only the fast protein.
Who is it best for?
Blends are best for individuals who want the benefits of multiple sources of protein as is relates to sustained amino acid release and greater MPS times.
How quickly does it digest/absorb and raise amino acid levels?
No research exists at this point showing how quick and how long protein blends elevate amino acid concentrations in the blood, but in theory, it should fall somewhere between whey and casein.
When is the best time to take it?
Protein blends are best taken 30-60 minutes’ pre-workout, immediately post workout, between meals or right before bed.
Plant Proteins: An Option for Vegetarians and Vegans
What is it?
Sources of plant proteins include soy, rice, pea, pumpkin, and hemp. Plant proteins are considered to be a complete protein but yield less protein and essential amino acids on a gram for gram basis compared to other sources like whey. Most plant based proteins are void of allergens, contain additional vitamins and minerals and like whey isolates are easily digested.
What does the research say?
A 2013 study examined the effects of whey and rice protein supplementation in 24 resistance trained males in conjunction with a three-day a week strength training program. At the conclusion of the 8-week study, the researchers found “both whey and rice protein isolate administration post resistance exercise improved indices of body composition and exercise performance; however, there were no differences between the two groups.”
Who is it best for?
Individuals who do not include animal sources of protein in their diet and who need to supplement to fulfill their dietary protein requirements.
How quickly does it digest/absorb and raise amino acid levels?
The digestion and absorption rates of plant proteins are similar to a high-quality whey concentrate or isolate.
When is the best time to take it?
Same guidelines as whey protein concentrate.
How much protein should you supplement with pre/post workout and throughout the day?
The general recommendation is to supplement with 25-30 grams of protein (whey, casein, blend, or plant) 30-60 minutes pre workout and immediately post workout, in addition to every 3-4 hours throughout the day to maximize muscle protein synthesis and promote muscle growth and recovery.
The Bottom Line on the Different Types of Protein
The protein that works best for each individual comes down to a variety of factors. If you want the highest quality protein available and/or are lactose intolerant use whey isolate. If you want a more affordable, high-quality protein use whey concentrate. If building muscle while simultaneously losing fat is a priority consider whey hydrolysates. If you want to maintain a positive nitrogen balance overnight casein is the best choice. If you want a combination of all the go with a protein blend.
Regardless of which protein you choose, research shows that consuming high-quality protein immediately before or following a training session, throughout the day or before bed increases the rate of muscle protein synthesis and hence muscle growth, strength, and recovery. This applies to both endurance and strength athletes as well as the general fitness enthusiast.
|