Casein Takes Much Longer

Casein is well known as a “time-release” protein because of its slow absorption rate in the gut.

This means that it feeds your cells with amino acids at a low level over a long period of time.

It can help your cells synthesize protein, even during times when your body might normally be breaking down its own muscles to feed itself, such as when you haven’t eaten for some time (5, 6).

For this reason, it’s called “anti-catabolic” and helps reduce muscle breakdown (7).

One study tested digestion speed by providing participants with either a casein or whey protein shake. Researchers monitored the blood amino acid content, specifically the key amino acid leucine, for seven hours after ingestion (8).

As you can see below, they found a quicker and larger spike from whey protein due to its rapid absorption rate. Despite a smaller initial peak, casein levels stayed more consistent over time.cropped-Data-Sharing.jpg

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