Proteins consist of 20 amino acids, nine of which are essential for the body because it cannot produce them itself. They are important for the formation of cells, skin, muscles, organs and much more. At the latest when the trend emerged to eliminate carbohydrates in the evening and to eat low-carb, protein received full attention. Protein was previously only an issue in the fitness scene, but more and more non-athletes are also dealing with a healthy and protein-rich diet.
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Proteins before going to bed support regeneration
A study by the Medical Center at the University of Maastricht already examined in 2012 that protein before going to bed stimulates protein biosynthesis and during regeneration, e.g. B. muscle building supported. To do this, the scientists examined subjects and gave them 40 grams of casein protein immediately before going to bed . The advantage of casein is that it is digested more slowly in the body than whey and is only released piecemeal. Since casein can take up to eight hours to digest, the body had enough protein available throughout the night to repair cells and muscles. Ideal for muscle building – but also for the immune system, against injuries and diseases.
Foods high in casein protein
Most of the casein protein is found in dairy products. Among other things in:
- lowfat quark
- Protein powder (make sure casein is on the ingredients list)
- cottage cheese
- Handkäse
But meat, legumes, tofu or nuts are also good sources of protein that should be part of a balanced diet!
Also interesting: This will tell you if you are eating too little protein >>
How useful is whey protein?
The so-called whey protein is a protein that is produced during cheese production by squeezing out the liquid from the coagulated milk (whey). The protein contains all the essential amino acids and, unlike casein, is quickly absorbed in the digestive tract. So it works faster, e.g. B. in the muscles, but does not saturate for very long. Whey is of course found in whey, but also in quark, yoghurt and cheese. Protein powders are also suitable for more variety in the menu or if you eat too little protein.
Vegan whey, on the other hand, does not exist – the protein powder is instead made from peas, soy, rice or lupine seeds.
Vegan whey, on the other hand, does not exist – the protein powder is instead made from peas, soy, rice or lupine seeds.