Today I’ve got an amazing post from Fabian of NapSeason.com a sleep blog dedicated to provide honest sleep improvement advice and information. He aspires to help his readers to get their best rest at night by sharing personal tips learned through both years of experience and thorough research. Check out NapSeason.com to learn more about Fabian and his work.
Hi guys Fabian here.
So today’s post is about the Casein before bed and what you should need to know about it.
What is the first thing you think about when you think about the word muscle growth?
If you thought about lifting and nutrition than you think like most people. But there is actually one more thing you need for muscle growth.
Rest & Recovery.
Unfortunately, Recovery is the most underrated part of muscle growth. Your muscles do not grow when you are exercising, they grow when you are sleeping and resting.
Now I am not saying that this is the most important part of muscle growth. I am just saying that muscle growth consists of three pillars: Lifting, nutrition, rest & recovery. And none of those pillars should be neglected.
Today we will go in-depth about the pillar Rest & Recovery and look what happens if you take Casein protein before bed.
Casein protein before bed
What is casein?
Casein protein comes from milk protein. It has a biological value of 90. The biological value is a measurement that tells how well the human body can absorb and use the protein. (source: https://en.wikipedia.org/wiki/Biological_value)
This protein drink is noticeably thicker than other protein drinks, the thickness is comparable with a milkshake. What makes Casein unique is that it becomes a thick gel in your stomach. And it is because of this gel that the body digests it slowly.
Now based on the title you already guessed where I am going.
Yes, casein is used the best before bedtime. Because let’s take a look at sleeping. Sleeping is 8 hours resting, but it is also 8 hours not eating. You can even compare it to 8 hours fasting.
Do 8 hours fasting sound good when you want muscle growth?
This was a no-brainer. But this is also where casein protein really shines. Because it digests very slow you are guaranteed to feed your body through the night. Casein helps you to build gain more muscle growth, refuels muscles that need to repair and recover.
The slow digestion of protein is more important than you at first might think.
Because if you do not eat properly before you sleep, not only will you not feed your muscles enough (hinder growth) your body also will go into catabolism (promote muscle breakdown). Casein will reduce the catabolism It takes up to 7 hours to digest, giving your body enough for the night.
Casein protein before bed compared to whey
When looking at these two proteins you can make a clear distinction between these two.
Casein = slowly digested
Whey = Fast digested
So you could say that the only valid reason for taking whey before bed is when you just hit the training before going to bed. But as this article from bodybuilding.com points out the following: http://www.bodybuilding.com/fun/the-case-for-casein.html
The slow digestion of casein reduces the body’s peak anabolic response. Resulting in your muscles not getting the powerful muscle protein syntheses you would get with whey. The solution to this is pretty simple. Just mixed the two together. By doing so you would get the powerful muscle protein syntheses from whey and the slow digestion of casein.
I would like to add that casein is a terrible pre and post workout when compared to whey protein. Stick to protein that the body can digest quickly.
What do the experts say?
The Hodge twins also spoke about this topic.
The Hodgetwins is a YouTube channel where Keith and Kevin Hodge use their comedy and fitness knowledge to give training advice. They must be doing something right as they currently have more than 1.5 million subscribers
They made a very clear point in that indeed works as a slow digesting protein and that the body benefits from it during the night. There is one downside to it. It is expensive. Not only is it expensive but there are some meals that give you the same effect as casein.
The Hodge twins recommend to drink one glass of milk and eat one chicken breast. You will get the exact same result. I do agree with this. This doesn’t mean I do not recommend to get casein. As casein is way easier to consume than making a chicken breast every night. Especially when you travel a lot or are a busy person
We do recommend to mix whey and casein protein to get the best of both worlds during your sleep. But that does not mean to get a protein powder that is already mixed. Rather go for two separated powders. Cause remember after a workout you do not want the slow protein of casein, you need the fast protein of whey. If you do want to check out casein blend check out this post.
If you do want your muscles to grow during your sleep, we recommend getting Dymatize Nutrition Dymatize elite Casein.
When you pick a protein product you want that it meets a couple criteria. To start the taste has to be second to none. You do not want to get a throw-up flavor or a granular texture from your shake. The second thing is it has to be easily mixed, for the times you want to be creative.
Dymatize Nutrition Elite Casein is specially developed to be easily mixed and to have a great taste. It Is 100% gluten free, designed to digest at a slower rate than other proteins. Each serving gives you 24 grams of the highest quality protein.
Looking at the three pillars of muscle growth most people train well and also eat well. It is the last pillar Rest and Recovery where most people fail. Going to sleep without proper nutrition is setting yourself up for catabolism (muscle breakdown).
Casein protein is not an all-rounder it is good in doing one thing. But it does this one thing the best. No other protein type can compete against the slow digestion capabilities of casein. I do not recommend to use it for pre or post workout. I do recommend to use both whey and casein protein before sleep to get the best of both worlds.
If you want to check out more sleep related topics feel free to visit Napseason.com where a wide variety of topics are covered.