By taking longer to digest, the protein casein can provide the body with a slow and steady release of amino acids. Slower digesting proteins are ideal for people who want to maximize muscle growth during the night. Slow-digesting proteins are absorbed more slowly by the body, making them ideal for meal replacement shakes and snacks. Slow-digesting proteins can also help promote a sense of fullness and reduce hunger cravings.
Steak, pork, chicken, turkey, salmon, and sole are just a few of the slow-release protein options in the meat category. While the protein in these foods is digested slightly faster than casein, the meat-based protein breaks down more slowly than that of legumes or grains. Always stick to healthy servings of poultry, meat and fish; 3 ounces is a typical recommendation. Research suggests that eating red meat three times a week is a healthy limit, as it often contains high amounts of fat.
Eating fish three times a week promotes heart health. It's also safe to eat poultry three times a week. Casein is an example of a slow-digesting protein. Casein is found in dairy products such as cow's milk, cream, yogurt, cheese, butter, etc.
Food sources of protein have the added benefit of providing both types of protein, in addition to other synergistic benefits, such as fiber (helps with satiety and bowel regularity). Whey protein is digested quickly, while casein is digested slowly. In this experiment, the researchers tried to determine if fast or slow digestion is better for protein synthesis and muscle development. The conclusion? Fast digestion is best for increasing muscle protein synthesis.
It is digested more slowly than whey, but provides a sustained release of amino acids, making it a good choice for athletes who want to prevent muscle degradation during extended periods of training. Eight moderately active young men drank 25 grams of whey protein after a strength test to extend their legs (10 reps maximum) twice. A fast-digesting protein is one that is quickly digested and absorbed, usually within 1-2 hours; a slow-digesting protein takes much longer to digest and absorb. Fast-digesting proteins are broken down and absorbed by the body more quickly than slow-digesting proteins.
Fast-acting proteins are ideal when you need protein to quickly reach sore muscles, i.e. after training. The other difference between whey protein and casein protein is how fast the protein is absorbed and for how long. Each scoop of MusclePharm Combat protein powder contains 25 grams of protein and is low in carbohydrates and fat.
The reason these types of protein sources are absorbed so quickly is that they are easy to digest and break down, allowing protein to pass through the body much faster. Drinking or taking a total of 25 grams of whey protein increased essential amino acids and leucine in the blood (Figure 2a & b). If you want to speed up recovery, build muscle while you sleep, or stay full for longer with protein powder, learn all about fast- and slow-release protein powders in this blog. Since leucine is a key amino acid for activating protein synthesis, and since whey has more leucine, it is a good option for building muscle mass.
The combination of rice and pea proteins provides an amino acid distribution similar to that of whey, as well as rapid absorption, ideal after training. If you're looking for an excellent protein powder, MusclePharm Combat Protein Powder is the right choice for you. However, if you want a protein that will help you feel full for longer and prevent hunger pangs, a slow-digesting protein is a better option.
