Gregory Chandler on Casein Protein

Casein (pronounced kay-seen) is often thought of as the bedtime protein. Casein is often taken at bedtime because it is a long lasting protein. Casein is made by separating the casein from the whey in dairy (milk protein is 80 percent casein and 20 percent whey). There are three main types of casein protein: micellar casein, milk protein isolate casein, and calcium caseinate.

The research shows that when casein protein is consumed, one will reach a peak in blood amino acids and protein synthesis between three to four hours. The total release of amino acids in the bloodstream, however, can last as long as seven hours after ingestion of casein protein. Casein protein's slow acting process in the reverse of whey protein because whey protein is metabolized quickly. This is why whey protein is recommended immediately after training and as the first protein consumed upon waking.

Besides its slow digesting benefits, casein is invaluable for its high amount of the amino acid glutamine. It should be noted that whey protein contains glutamic acid rather than glutamine. Glutamic acid, found in whey protein, is a less valuable form of glutamine. Of all the proteins available, casein has the highest concentration of glutamine. Glutamine provides a multitude of functions, which include increasing levels of the branched chain amino acid leucine in muscle fibers. This process enhances protein synthesis and muscle growth. Because the immune system require glutamine to function, consuming extra glutamine prevents the immune system from taking it from muscle fibers, further prevents catabolism. In addition, glutamine also boosts growth hormone levels.

I would suggest taking casein protein before bedtime. For those who do not like to consume substantial amounts of liquids before bedtime, casein protein powder may be mixed with yogurt and a small amount of liquid.

GREGORY CHANDLER, Attorney at Law