Casein is a milk protein that has tons of health benefits. Many people often take a casein supplement before bed to stimulate the muscle recovery process and have a better sleep.
Let’s see how a casein supplement can improve the quality of your sleep and overall health.
What is casein?
Casein is a complete protein that is derived from milk. It is present in human breast milk as well as in cow’s milk. Casein is actually a family of related proteins that perform different roles in the body. Casein is extracted from the milk and converted into a powder form that is sold in the market as a casein supplement.
Not all casein supplements are made equal. Micellar Casein Protein that have 100% grass-fed casein should be preferred since they have the pure form of protein. Some also have added tryptophan (an essential amino acid) to make the supplement more effective for sleep.
Can taking a casein supplement help you fall asleep?
Casein contains tryptophan that converts to serotonin hormone in the brain. It is a neurotransmitter and is also called a happy chemical because of its positive effects on mood. Besides that, it also stimulates sleep and maintains the natural sleep/wake cycle.
Therefore, taking a casein supplement before bed may help you enjoy sound sleep at night.
Other benefits of taking casein supplement before bed
A stable flow of amino acids
Micellar casein protein is a slow-digesting protein. It takes hours to absorb in your gut completely. In one study, researchers studied the digestion rate of casein and whey proteins. They found that after taking these proteins, the levels of amino acids stayed balanced in the bloodstream for up to seven hours.
They also noticed a sudden increase in the amino acid level after taking whey (which indicates its fast digestion) and the consistent levels of amino acids for hours after taking casein (which indicates its slow digestion). It shows how a casein supplement can help you maintain your net protein balance while you sleep.
Assist the muscle recovery process
At night, your levels of growth hormones increase, and the natural healing process begins. When you sleep, your muscles, organs, and other body parts recover from the stress that they endured throughout the day. During this process, if you supply amino acids to the body the muscle recovery process will speed up, and you feel fresher in the morning.
Reduces the muscle breakdown and increases muscle strength
Taking micellar casein protein before sleep may also reduce muscle breakdown. When you sleep, your body does not get the amino acids it needs to keep functioning. As a result, it starts breaking down its own muscles to retrieve protein. You can prevent this muscle breakdown by providing the body with the amino acids that it needs for growth.
Micellar casein protein releases its amino acids at a slow pace; as a result, you develop a steady flow of amino acids in the bloodstream. It also stimulates the production of serotonin hormone that relaxes your mind and body to make you fall asleep. Have a casein supplement shake at night to enjoy better muscle recovery and sound sleep.