Whether you are fasting for health, fitness or religious purposes, abstaining from food for a certain number of hours a day might seem intimidating. But if you consume the right products at the right time, fasting will be easier than you think. One of the products that can simplify your fasting journey is casein protein.
Casein is a dairy protein found in cow’s milk that people often take as a supplement. Milk consists of two types of proteins, namely whey and casein. Whey makes up 20% of the milk protein, while casein makes up 80% of the milk protein. As a slow-releasing protein, casein takes longer for the body to digest and helps maintain satiety levels, making it ideal for people who are fasting. Casein can be taken in two forms, micellar casein and casein hydrolysate.
Micellar casein is the purest form of casein protein and closely resembles the chemical structure found in milk.
Casein hydrolysate is made from the milk protein casein that is hydrolysed and broken down into amino acids. Casein hydrolysate is absorbed by the body quickly.
The most significant difference between whey protein and casein protein is that whey protein is fast digesting, while casein protein is slow digesting. What does this mean? The amino acids in whey protein are absorbed quickly by the body and stay in the bloodstream for approximately 90 minutes, making it the ideal supplement to drink directly after a workout. Casein protein provides the body with amino acids over a steady amount of time (approximately three to four hours), making it the ideal protein to be consumed before going to bed. The slower digestion means that you will feel fuller for longer.
Casein protein’s greatest strength is its timing, especially when fasting. As a slow-releasing protein, it provides the bloodstream with all the essential amino acids that the body needs to flourish over an extended period. This increases muscle retention and results in quicker muscle recovery. If you consume casein protein before sleeping, the body will reach a consistent state of muscle protein synthesis.
Casein protein is digested slower than other proteins, increasing the feeling of fullness and reducing your appetite, making it ideal for fasting periods.
This protein is also known to burn fat instead of protein. If you fast, the body will receive signals that it should use fat stores instead of protein, which will preserve muscle mass while preventing weight gain.