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Hello Everyone. Today’s article is a guest post from Monster Supplements.
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If you’re a professional bodybuilder or a fitness fanatic, you’re probably already familiar with the benefits of whey and casein protein. Two of the most common supplements used to boost fitness regimes, these dairy-based proteins are essential sources of amino acids, which help the body to build new muscle. However, while both possess similar properties, each protein has its own distinct advantages regarding long and short-term effects on body composition and strength. This guide sheds light on the ways in which whey and casein can help you to achieve the body you crave.
Where Can I Find Them?
While it’s possible to get enough protein from a nutritionally balanced diet of dairy products, lean meat, fish and eggs, using whey and casein supplements can bolster your chances of reaching your fitness goals and achieving your dream body shape. These proteins are typically ingested in the form of a refreshing shake or a flavoursome protein bar. However, to ensure you are using high quality products, it’s important to buy from a reputable provider. Health and fitness experts like Monster Supplements offer a range of nutrition supplements to help ensure you gain optimum results from your exercise programme.
How Do They Work?
Perhaps the most popular supplement of the two, whey is known as a ‘fast acting’ protein, meaning its nutrients can be absorbed into the bloodstream at a rapid pace. Whey is known for its rich content of branched-chain amino acids that work to increase protein synthesis, which in turn, stimulates muscle growth and aids recovery.
The lesser-known casein is a ‘slow acting’ protein, known for its high count of amino acids and slow rate of absorption. Unlike whey, casein forms a clot in the stomach that delivers a gradual release of protein and has anti-catabolic properties that reduce the speed of protein breakdown, which is also beneficial for muscle growth.
How Will They Affect My Body?
Scientific research has shown that both whey and casein proteins are associated with building muscle, fat loss, muscle growth and repair and maintaining a healthy body. While you may have mastered your diet and fitness programme, taking these supplements can significantly improve your body’s response to exercise.
Building muscle mass is largely dependant on having the right balance of protein synthesis and protein breakdown, and both whey and casein deliver each of these separately. Not only can they be used to increase and conserve muscle mass, they are also an efficient nutrient supply and can help you achieve a slimmer waistline by curbing hunger.
When Should They Be Taken?
Because of its fast digestion rate, whey is usually consumed immediately before and after exercise and is suited to intense periods of exercise that require rapid recovery, such as weight training. In other words, if you’re looking to bulk up quickly, this source of protein can start working its muscle-building magic much quicker than casein.
One of the benefits of casein is that it provides a slow and sustained release of amino acids into your bloodstream, while the effects of whey are more short-lived. Because it takes around three to four hours for casein to digest, it is usually avoided at times when the body is under physical stress. Instead, it is normally consumed just before bed, as it helps to rebuild and repair muscle tissue while the body rests.
Which Is Best?
Generally, as whey and casein have complementary properties, fitness professionals will recommend using a mix of both to achieve lean muscle mass. Exploiting each of their individual advantages will help you to see optimum results. Try incorporating them into your daily routine by taking whey surrounding vigorous workouts and casein just before you go to sleep. While you can’t expect to see muscle growth happen overnight, the right implementation can improve your chances of attaining a healthy, defined body. It really is a question of which approach is best, rather than which protein is best.
However, it’s important to remember that while whey and casein may speed up the process of increasing and preserving muscle mass, supplements should always be taken alongside a balanced diet and fitness schedule. This will help to create an environment that is conducive not only to sculpting an impressive physique, but also maintaining good overall health.