Mineral salts and their substances. The biological role of mineral salts in the body

Casein protein - one of the most common proteins in bodybuilding, a multi-component protein that is the result of enzymatic curdling of milk. Casein is digested longer than all other types of protein, when it enters the stomach, a clot is formed from it, which is digested for a long time and provides the body of the athlete with amino acids long time. Also, casein protein has the ability to slow down the digestion of other types of protein and suppress appetite, compared to other proteins, casein has a slight anabolic effect, but its advantage is in long-term muscle nourishment with amino acids, so athletes often take it before bed.

casein for weight gain

Casein when recruiting muscle mass will be less effective than other types of protein, so purchasing this type will be reasonable if you have enough whey protein (preferred for mass gain). If your goal is to gain muscle mass, then it is best to take casein protein at night, this way you will slow down catabolic processes and protect your muscles from the effects of the stress hormone cortisol. During sleep, you will be 8 hours without food, anabolic processes will slow down, so strong anti-catabolic protection is needed. During the day, it is more effective to take whey protein.

Take casein protein if your goal is to eliminate hunger. Casein on drying is a means to preserve muscles. If you want to maintain muscle mass, but reduce the amount of subcutaneous fat, then it is most effective to take whey protein in the afternoon and casein an hour before bedtime. During weight loss, it is recommended to take casein protein 2-4 times a day - in the morning, before training, in between meals and an hour before bedtime. It is very important for those athletes who are allergic to whey or.

How to take casein protein

Casein is recommended to take 30-40g at a time (you need to dissolve it in water, milk or juice). Plain casein without sweeteners will have a curd taste, you can diversify it by adding fruit, jam or cocoa to the smoothie. To prepare it, you should use a shaker or mixer.

Best place to buy casein protein well-known manufacturers who value their reputation. You can also buy casein from not so popular sports nutrition companies if they provide results. laboratory research its products. Some manufacturers produce mixed protein formulas with different sources of protein, most of these supplements are overpriced, casein is more profitable to buy separately.

Do not take more than 40g of casein protein at a time. The use of this protein in large quantities can cause indigestion. Some people may be allergic to casein, signs of allergy can be abdominal pain, vomiting, diarrhea, gastrointestinal problems, athletes with allergies are better off using other types of protein.

Casein protein helps athletes build muscle mass and increase strength. It is especially useful for those people who are allergic to whey or egg white. Also, casein is useful for weight loss, it suppresses appetite and helps maintain muscle during drying. It is easily digested and absorbed, so it is often used in diet food. This protein is highly valued because of the almost complete spectrum of amino acids, casein is able to satisfy all the needs of the body and muscle tissue of an athlete, it lacks only one amino acid - glycol, which is interchangeable and perfectly synthesized by the body.

The manufacture of casein difficult process, and therefore many companies produce this protein, which is not always of high quality. Buy similar sport complexes stands among companies with many years of experience and a well-deserved reputation. Harm from casein protein, like any other protein, is absent in itself, but some athletes may take it too large doses. If you do not follow all the recommendations for the use of products, then you risk ruining your health - the kidneys and liver will suffer from an excess of protein. It is worth remembering that a natural athlete needs 1.5-2g of protein per 1kg of weight for growth and progression, professional athletes who take additional pharmacology consume 3-4g of protein.

Among existing species protein most widespread in bodybuilding received casein. It is a multi-component protein. It is obtained in the process of enzymatic curdling of milk. This protein, unlike others, ensures the supply of amino acids to the athlete's body over a long period. This is due to the fact that casein, getting into the stomach, forms a clot, which is digested for quite a long time.

Reception of casein protein slows down the process of digestion of other proteins, leads to suppression of appetite. It, unlike other types of protein, has a much higher anabolic effect. However, given that it provides long-term nourishment of muscle tissue with amino acids, bodybuilders usually take it just before bedtime.

The effectiveness of casein protein in gaining muscle mass

Casein shows much less effectiveness in increasing mass than other types. Its reception for a set of muscles is advisable when the athlete has a decent amount of whey protein.

Weight gain with casein suggests right choice reception time. This type of protein is best taken at night. This helps to slow down the rate of catabolic processes, protects the muscles from the influence of cortisol, called the stress hormone.

Eight hours spent in sleep implies a lack of nutrition, which entails a slowdown in anabolic processes. The use of casein allows you to provide good anti-catabolic protection for this period of time. Whey protein is best taken during the day.

Casein protein is great for curbing hunger. It allows you to save muscle mass during the drying period. To reduce subcutaneous fat without losing muscle, casein is recommended to be taken 60 minutes before bedtime, and during the day.

Athletes who want to lose weight are advised to drink casein protein two to four times a day - in the morning, before training, between meals, 60 minutes before bedtime. The advantage of this protein is that it becomes an excellent substitute for egg and whey if the athlete suffers from individual intolerance to these.

How to take casein?

A single intake of casein protein is from 30 to 40 grams. It is diluted in milk, juice, ordinary water. Diluted casein has a curd flavor that can be varied. To sweeten the cocktail, cocoa, fruits, jam are added to it. It is most convenient to prepare the mixture in a mixer or shaker.

It is not recommended to consume more than 40 grams of casein at a time. Exceeding the optimal dosage can cause indigestion. Casein can cause individual intolerance. It is manifested by diarrhea, vomiting, pain in the stomach, problems with digestion. If the allergy has manifested itself, you should switch to a different type of protein.

The supplement should be purchased from well-known manufacturing companies that value their reputation. Casein from a less popular company is permissible to buy only in cases where the results of laboratory tests are attached to the protein. More profitable to take pure product rather than a mixture of proteins.

The use of casein gives an increase in muscle mass and increases strength indicators. This supplement becomes excellent source protein when the athlete is allergic to whey or egg protein.

Casein protein contributes to the preservation of muscle tissue during the drying period, helps in the process of losing weight. It is well absorbed and digested, great for diet food. Almost everything is present in this protein, except for glycol, which is synthesized in the body, being easily replaceable.

The simplicity of the technology for obtaining casein has led to the fact that this protein is produced by many companies, not all of which, unfortunately, produce quality product. This imposes certain requirements for the purchase of this supplement. You should not purchase products from an unknown company, about which there is practically no information.

Casein protein has no effect negative impact on the body. Side effects occur when the dosage is not observed. If you systematically abuse the protein, its excess will adversely affect the liver and kidneys. It is enough for an athlete to consume from 1.5 to 2 grams of protein per 1 kilogram of his own weight per day to ensure growth and progress from training. Professionals who use pharmacology require twice as much protein.

The leader among additives is Gold Standard 100% Casein. This is a complex produced by Optimum Nutrition, which contains 34 grams of protein per compartment, 24 of which are casein in pure form. This product is a leader among analogues, it is a valuable source of protein that suppresses catabolism and stimulates muscle growth.

The second line is occupied by Elite Casein, manufactured by Dymatize, containing 24 grams of protein per serving. The complex is a protein of the highest quality, which provides the athlete's body with all the necessary amino acids, helps the athlete get the desired muscle gain.

The top three is closed by Casein, produced by MusclePharm. The amount of protein in the product is 80%. It helps stimulate muscle growth, demonstrates high efficiency in the fight against the process of nocturnal catabolism. better assimilation protein is helped by enzymes and prebiotics, which are part of the product.

In fourth place is Casein Pro, produced by Universal Nutrition, which is sold in vanilla, biscuit-cream, chocolate flavors. The basis of the complex is the purest micellar casein. The amount of protein in one serving is 24 grams. Its reception allows you to save your own anabolic environment.

The honorable fifth place goes to MRM 100%. It is micellar casein, characterized by a gradual and slow absorption process, unique composition amino acids. It has an excellent anti-catabolic effect. Ease of assimilation of a product is provided with biologically active enzymes which are contained in additives.

Content:

How is casein protein different from other types of protein supplements. A smart way to use it. Helpful Hints.

Many athletes are well aware of amazing properties casein and its ability to nourish the body for a long time useful amino acids. But, unfortunately, not everyone knows how to take casein protein correctly. In this article, we will consider recommendations that relate to this issue.

What it is?

To begin with, let's figure out what casein is, and what it is "eaten with". In its structure, it is a complex protein that is found in cow's milk and makes up almost 85% this product. To get out so useful liquid powder, the ultrafiltration technique (special processing) is used. The result is a composition that is useful for the body, has a unique composition and is able to provide us with all the necessary amino acids.

Casein is a slow type of protein, which, after entering the stomach, forms a certain clot, for the digestion of which the body needs much more time. The advantage is that by taking the supplement once, you can provide the body with building material for 5-7 hours. This property casein works well at night, when we leave the muscles for almost 8-9 hours without food.

Time to Supplement

• 1-2 hours before class starts. This option of taking casein is good for the qualitative preparation of the body to receive loads. In particular, within 30-40 minutes after the cocktail enters the stomach, the muscles begin to receive a gradual recharge. As a result, during and after the completion of the training process, the body will receive all the necessary material for development and growth;
• 1-2 hours after class. Training exhausts the body, makes it spend everything useful elements. To make up for the deficiency, you need to drink a serving of slow protein after receiving loads. Perfect option- taking fast amino acids bcaa immediately after training, and casein - a few hours later. In this case, you immediately provide the body with amino acids and guarantee their supply for another 7-8 hours;
• for the night. Many of us go to bed empty stomach. In addition to everything, sleep lasts another 8-9 hours. In such a situation, the body has nowhere to draw energy from, and it begins to break down its own muscles for fuel. To exclude these processes, it is advisable to drink casein before going to bed. In this case muscle cells and the organs will receive all the necessary nourishment during sleep. In addition, do not forget one more truth - muscles grow during rest. If you give them the necessary building material, the result will be magnificent.

Cooking rules

If you have made a decision about the need to drink casein, then you must know exactly how to properly prepare the product. Here you need to consider the following recommendations:

• as a liquid, we are allowed to use anything. It can be water or, for example, milk. The total amount of liquid may vary. Much depends on mass, muscle development and energy levels;
• cook the cocktail until the lumps are completely broken. At the same time, try not to leave the already prepared product “for later”. It is advisable to take a casein product immediately after preparation - this will be much more effective;
• a single dosage, as a rule, is about 30-45 grams (on average it is 1-2 tablespoons). This volume is enough to supply the body with amino acids for 7-8 hours.

Remember goals

According to experienced athletes, casein can help in solving various problems. At the same time, the nuances of its reception may vary (depending on the goals set). Here it is worth highlighting the following areas:

1. A set of muscle mass. If you set yourself the task of increasing the set of muscles and adding intensity to the training process, then it is advisable to use a casein shake before going to bed. The dosage in this case should be about 30 grams of the product per 220-250 grams of water or milk. In addition to the "night" intake, it is advisable to take the supplement between the main meals. But that's not all. You can increase the effectiveness of training by taking casein 1-2 hours before the start of classes (we already mentioned this above). Many beginners make the mistake of taking casein protein right after they finish their workouts. It is not right. The main disadvantage of casein is a slow absorption rate and an extremely “inhibited” response from intake. Therefore, immediately after receiving loads, it is better to give preference to faster proteins, for example, the same bcaa, whey protein hydrolysates or isolates. Only after a few hours you can drink casein.
2. Slimming. Casein is often recommended as one of the most effective means to reduce body fat. This is true, but the approach to reception will be much different. In particular, for a qualitative study of the relief or weight loss, it is enough to take the supplement only twice a day. One dose should be between meals, and the second - before going to bed. The best dosage in this case is 33-35 grams. The volume of liquid (milk or water) is 220-250 grams. At the same time, keep in mind that when mixing casein powder with milk, the total calorie content of the cocktail will increase.

Results

Proper intake of casein is an opportunity to speed up the process of achieving your goal. Do not think that it is enough just to go to gym and the muscles will grow on their own - this is not so. The body needs good nutrition and regular intake required material. If food is not enough, then it is advisable to take additional supplements, for example, the same casein.

Problem effective weight loss, in modern world, one of the most important. Athletes comply low calorie diet, however, in combination with active training, this is not enough, the body may receive less useful material, including protein constant feeling hunger, negatively affects the central nervous system, fat burns out, leaving sagging folds, since there is absolutely not enough protein to ensure muscle growth and relief.

Of course, athletes take different types protein, but this does not stop hunger, as they are quickly absorbed in the body. That is why it is advisable to simply and quickly lose weight with casein protein.

At night, the muscles worked so hard during the day try to keep growing and repairing. And they need protection and nutrition so that the body does not start to break them down to replenish reserves. Night sleep lasts an average of about 8 hours and none of the proteins, except for casein, is able to support muscles during this time.

Casein for weight loss is advisable to drink before bedtime. When it enters the gastrointestinal tract, it breaks down very slowly and nourishes the tissues with amino acids until the morning.

For lovers of a night snack, calcium caseinate is a definite salvation. After all, until it is completely absorbed, it lies in the stomach in a dense lump, forcing it to “think” that it is full and does not need food, at the same time, without overloading it.

casein post workout

Casein protein for weight loss can also be taken after a workout, but in combination with fast proteins, such as whey. since it will not be able to provide a quick replenishment of the protein window. But, after whey protein provides prompt assistance to the muscles, casein will prevent the desire to snack and instantly replenish lost strength, large quantity high calorie food.

It is important to know how to take casein protein for weight loss so as not to overdo it and not harm the body.

How to drink casein

The weight loss cycle is very loyal to the intake of casein. During this period, you can drink 2-4 servings, between meals, 20-25 grams. At night, this dosage is doubled. But daily rate protein should not be overloaded - 2g / kg of body weight, the optimal dosage and do not comply with it - a risk to the liver and kidneys.

You should choose drugs from trusted brands. Only they guarantee high efficiency of application. Best Reviews about casein protein for weight loss, rightfully belong to such drugs as:

• Elite Casein Dymatize
• Gold Standard 100% Casein Optimum Nutrition
• Casein Pro Universal Nutrition

Concentrates and casein are made from dairy products. Supplements have specific differences, but their mechanism of action is the same. Both help to increase volumes and define the relief.

The difference between them is the rate of absorption. Compound casein features a long period splitting. After consumption sports nutrition under influence gastric juice a sticky clot is formed that fills the entire volume. Compared to its whey counterpart, it takes 2-3 times longer to break down, depending on the form.

What is casein protein

Approximately 80% of casein contains milk in the form of tiny suspended particles connected by calcium ions. When fermented with rennet, they precipitate and form a curdled mass. To obtain food caseinates, the coagulated clot is washed from acids by extrusion methods and dried.

Due to the jelly-like consistency in its pure form, casein protein is used in the dairy industry as a stabilizing additive, increasing the amount of cottage cheese and cheese at the end of the process, and making sports nutrition.

What is the harm and benefit

A "long-playing" casein shake is chosen by athletes who are concerned about muscle growth and who want to lose weight. The supplement contains the entire profile of amino acids, except for glycol, which is synthesized by the body from incoming amines. Sports nutrition drunk at night:

• restores damaged myofibrils;
• prevents muscle breakdown by suppressing catabolic hormones;
• strengthens the immune system;
• increases thermogenesis;
• stop the breakdown of carbohydrates, does not allow a sharp release of insulin;
• prevents the conversion of calories into fat.

Slow digestion reduces the oxidation of amino acids. But inhibited processes reduce anabolism. This means that compared to whey products, casein for building mass is less effective.

This is due to more low content leucine is one of essential acids responsible for muscle hypertrophy. In the composition of casein, it is 3% less than in whey. However, when taken together with an isolate or complex, it provides an optimal synergistic effect. With such a regimen muscles get high dose leucine and constant nutrition.

Top Casein Proteins containing isolate and egg white:

1. Muscle TechPhase8.
2. BSN Syntha-6.
3. Optimum Platinum Hydrobuilder.
4. Muscle Pharm Combat.

Best Micellar Casein

Many bodybuilders prefer sports nutrition with suspended particles. Micellar protein is made using low temperatures, which does not change the structure of organic matter. For its splitting, the body spends a lot of energy and time. (up to 8 hours). Thanks to this feature, with its help it is easy to maintain a stable concentration of amines and forget about the feeling of hunger for a long time. As part of sports nutrition: phosphate, sodium, calcium, citric acid. The powder is enriched with fruit flavors, contains 23 g of protein per 100 g.

Flaws protein sports nutrition:

1. Slow absorption preventing fast delivery of amines to the muscles.
2. High percentage of sodium bloated belly.
3. Because of the lactose content, whey casein is not for everyone.

Top proteins: Micellar Creme Syntrax, PureProtein products, Amix Casein, Kfd dessert.

Casein protein ranking 2017

It is better to buy a sports supplement from manufacturers who have quality certificate. This is a guarantee that the contents of the package correspond to the composition.

Among the best products are named:

1. Optimum Nutrition.
2. Dymatize Nutrition Elite.
3. Combat (MusclePharm).
4. 6 Star Pro Nutrition.
5. MET-Rx 100%.
6. Platinum Tri-Celle.

What does casein do for weight loss?

For weight loss in the first place limit the intake of carbohydrates. So that the body does not experience colossal stress, a deficiency organic matter restored by taking protein shakes. They are involved in β-oxidation of enzymes and accelerate fat burning. With their shortage, the body turns on adaptive reactions that destroy contractile proteins (muscle mass).

Also read which protein to choose and how to drink it for girls to lose weight.

How to drink casein

• To dull hunger, take protein between meals and instead of dinner 25 g each.
• Better replace cocktail 1-2 meals.
• If you drink it instead of morning coffee, the body will receive energy, while the drink will suppress the activity of cortisol, which destroys muscles.

Dosage- a spoonful of powder in a glass of liquid. Unlike other forms micellar protein has a pleasant cottage cheese flavor, but those who do not accept it add half a teaspoon of syrup, vanilla or cocoa. When compiling a diet, the caloric content of the sports nutrition is taken into account -355 kcal / 100 g. For those who actively work in the gym, sports nutritionists recommend choosing combined formulations.

When is the best time to take casein for mass gain?

The use of doping before and after the load is useless, because the body needs quickly digestible and isolates. Given the long-term anti-catabolic effect of a complex protein, 40 g diluted powder drink at night, then in the morning. The intake schedule is made in such a way that the body constantly receives amines. For those who want to give the body relief, it is also important to ensure a continuous supply of amino acids, so it is better to replace snacks with cocktails.