The slow digesting properties of Milk Protein make it a highly desirable protein source for any serious trainers. Its potent high protein concentration and excellent amino acid profile make Milk Protein a vital component to any nutritional strategy. The speed at which Milk Protein is absorbed into the body makes it the best protein to decrease any potential muscle tissue breakdown and thereby increase muscle gain. Slowly digested and useable for cellular repair and growth, Milk Protein is a great supplement to use as a part of a training diet whenever the body requires slow release protein. In this article we investigate how the benefits of Milk Protein could be maximised as a part of a balanced diet.
Milk Protein Benefits
Milk Protein has a massive advantage over other protein types as it is the slowest releasing protein available. Taken from filtered milk, Milk Protein generally consists from 80% casein and 20% whey. During the gentle purification process, these constituents are left as near to their natural state as possible, minimising chances of denaturisation. This means the body gets a slow release protein rich in branch chain amino acids. The casein within Milk Protein is also a source of bioactive peptides that are released during digestion. Casein peptides have proven to reduce blood pressure, function as carriers for minerals, stimulate the immune system, and even inhibit the growth of tumor cells. Milk Protein can therefore add health to its dietary benefits.
Milk Protein Studies
Milk Protein in the DietIn one research study, a 30 g dose of casein (from Milk Protein) consumed after an overnight fast reduced whole body protein breakdown by 34% over a 7 hour measurement period. This was in marked contrast to whey protein, which had little effect. This happened because the casein forms a gel within the gut that is rich in amino acids. This gradually releases amino acids steadily for a period of hours (peak release in 3-4 and total release in around 7 hrs).
There is also a synergistic effect of taking Whey Protein and Milk Protein at the same time. Research has proven that adding Milk Protein to your whey shake actually enhances its effect on protein synthesis. Whey Protein is very good at quickly spiking muscle protein synthesis, but it can be made even more effective. If Milk protein is added to Whey Protein, it maintains a higher level of this protein synthesis for considerably longer. Obviously this is of massive importance when thinking about your nutritional strategy. This could be used as a part of your post workout routine and in between meals to make Whey Protein even more effective.
Milk Protein in the Diet
With its health and dietary benefits, Milk Protein is arguably a very important part in any nutritional strategy. As a part of a training diet, I would recommend its use before bed, post workout and added to in-between meal protein drinks to enhance their effects.