Proteins for athletes: why, when and what

Proteins for athletes: why, when and what

The quality of a protein is determined by its biological value, which depends on its amino acid profile as well as its digestibility. For an activity such as endurance sports, this criterion should be taken into account when deciding which proteins to consume, as it will determine the body's efficiency in absorbing and using them. If you're looking to increase your protein intake, protein powders are a convenient and relatively inexpensive way to do it.

What is casein protein

Casein protein is a phosphoprotein commonly found in mammalian milk. Casein protein is essentially a “complete protein,” meaning it contains all nine essential amino acids that our bodies need from food for optimal muscle building. It also contains carbohydrates, calcium and phosphorus. The main characteristic of casein protein is its low absorption rate, which promotes a slow, steady release of amino acids into the blood.

Casein protein for weight loss

By speeding up your metabolism and reducing hunger, casein protein will help you lose weight. Because it provides your muscles with everything they need to repair and grow, casein will also help maintain your lean mass so it doesn't get lost during cutting. A common problem that people experience when strength training on a calorie deficit is that they feel weak and lack energy. Casein, because it is highly nutritious, can help reduce these feelings, allowing for a better workout and therefore more noticeable results.

Casein proteins for athletes

Intense physical activity also has a particular effect on protein metabolism. Normal synthesis and deterioration occur within 3 hours of physical activity. This mechanism is especially observed in athletes involved in strength and endurance disciplines. Athletes who exercise less regularly but increase their level of physical activity also experience this effect and temporarily feel increased protein requirements. These needs must be met, even if the increase in workload is extended over time. Finally, it is important to note that the amino acids in proteins stimulate the production of hormones, providing quality sleep, which is very important for athletes. Therefore, casein protein should be included in sports nutrition products.

Now that you know a little more about casein protein, you can decide if this supplement is right for you.