Slow protein: application, effectiveness, secrets and tips

• October 6, 2018
• Sports nutrition
• Denis Dmitriev

Taking slow-acting proteins helps in gaining muscle mass and losing weight. Athletes, following a prescribed training and nutrition program, often consume such protein in specialized sports nutrition. While almost no one has questions about the purpose of fast proteins, the situation with slow proteins is somewhat different. Most people still consider any protein mixtures in stores to be “chemicals” and doping, which is a complete misconception.

Functions of casein and its analogues

A protein called casein most often represents slow proteins in sports nutrition. After consumption, casein is absorbed by the body for quite a long time, since the absorption of the substance from the gastrointestinal tract has a low rate. Complete absorption occurs approximately 6-8 hours from the moment of administration.

Soy protein or edible plant proteins, as well as proteins of other nature, can replace casein. However, all of the above casein alternatives are embedded in a special matrix that significantly slows down enzymatic hydrolysis. Because of this, analogues are characterized by weak thermogenic and anabolic effects, low biological value and inferior amino acid composition. It is for this reason that casein alternatives are used only as excipients in combination with casein itself.

What to prefer?

Now let's look at which foods contain protein, and which option is most beneficial for the body. We will not give the entire list, but will consider only the most useful foods for an athlete:

1. Egg white. As practice shows, eggs are the easiest to digest by the body. There are several reasons for this:
   • minimum amount of fat;

   ease for the body and high speed of absorption;

2. availability. Finding eggs that contain a component so necessary for the body is not difficult.

On the other hand, you should not get carried away with this product. The reason is high cholesterol. The maximum number of eggs per day for an ordinary person is 1-2, and for an athlete - 3-4. At the same time, you don’t need to be too zealous - you can end up with serious health problems.

3. Steamed meat is rightfully included in the list of the most healthy products. The best option is to cook chicken or beef on the grill or in a steamer. In terms of the amount of protein in the composition, it is difficult to find an alternative to these products. 100 grams of product contain up to 30 grams of such a useful source of growth. An important advantage of food is that it quickly saturates the body. The only thing is that you shouldn’t rely on meat alone - it’s better to combine it with various side dishes and other products.
4. Oatmeal. If you analyze products containing slow proteins, then oatmeal is the best option. The advantage of such food is a large number of vitamins, rich in carbohydrates and proteins.
5. Pasta is one of the main basic dishes for an athlete. Its advantage is the large number of calories per serving. Of course, pasta is low in protein, but you can mix it with ground beef or just cut up pieces of chicken. In this case, you will get an energy-intensive dish.
6. Almonds are a powerful source of protein. Just from a quarter cup of almonds you can get up to 8-10 grams of pure protein. In addition, almonds add energy to the body and improve the quality of protein metabolism.
7. Beans. One bowl of cooked beans contains about 15 grams of protein. In addition, this product supplies the body with large amounts of energy. For example, one cup of beans contains about 45 grams of carbohydrates. To achieve maximum effect, you can combine legumes with rice, which will replenish the body with the full amount of amino acids.

The list of the most “protein” foods can also include milkshake, lean meat, fish, peas, soy, turkey breast and other foods.

Application and purpose

Slow protein is most popular among bodybuilders working on muscle definition, gaining muscle mass or reducing fat mass. The use of fast and slow proteins is also recommended for those who are engaged in strength training or work in cycles with increased load.

Losing weight with casein has no special contraindications. However, consulting with your doctor will be helpful before you start taking protein instead of food during the day. The doctor will draw up an optimal treatment plan based on the individual characteristics of the body and the goals set.

Sources of fast proteins

The best “fast” protein products have not only a high absorption rate, but also a minimum of fat, as well as a high content of protein itself.

Here is a list of such “fast” proteins:

• eggs - protein per 100 grams - 13, absorption coefficient - 1.0;
• kefir, milk - protein - 3, absorption coefficient - 1.0;
• cottage cheese - protein - 17, absorption coefficient - 1.0;
• cheeses - protein - 25, absorption coefficient - 1.0;
• beef - protein - 19, absorption coefficient - 0.92;
• poultry meat (turkey, chicken) - protein - 21, absorption coefficient - 0.92;
• fish and various types of seafood - protein - 21, absorption coefficient - 0.90;
• lean pork - protein - 16, absorption coefficient - 0.63.

Secrets and facts about casein formulas

Experts have compiled a list of important distinguishing points that should be taken into account when taking slow proteins:

1. Casein is considered a good option for forced fasting. When an athlete does not eat food for a long time, muscle fibers begin to gradually break down. Slow protein allows you to preserve muscle mass in such situations.
2. Casein itself takes much longer to digest in the human digestive system than any whey protein, but it also slows down the absorption of all other incoming proteins.
3. The best time to take slow protein is in the evening or at night before bed. During the period of sleep and rest, catabolic processes begin in the body. Only protein can slow down the action of such processes.

List of foods with “slow” protein

Slow proteins are characterized by the fact that they are absorbed by the body over a long period of time, require the expenditure of a large amount of energy, and have fewer calories than fast ones.

A special feature of eating this kind of protein is considered to be a late dinner, namely 2–3 hours before bedtime, since the body has time to digest the food overnight, while at the same time the muscles are fully enriched with amino acids. This type of protein is also good to use during periods when there is no possibility of eating for a long time, the feeling of hunger will be as undisturbing as possible.

Do not forget that vegetable proteins are considered to be among the slowest, in particular cereals, the grains of which are coated in a shell. It is recommended to soak them before use, then their digestibility increases significantly.

The basis of slow protein is casein, which is abundant in cottage cheese, but it should definitely be low-fat.

Casein research by scientists

A 1997 study by French scientists showed that casein prevents proteins from breaking down in the body 34% more effectively. No such effect was found in whey protein. According to the data presented, fast proteins stimulate the production of muscle protein 68% more effectively, and slow ones - only 31%.

After some time, the same scientists came to the conclusion that the balance of protein in the body was better in those young people who took casein, rather than simple whey or any mixture of free amino acids.

How to take protein correctly? Dosage

Physiologists have long carried out all the research they are interested in and have found that for effective muscle growth, a person needs to consume at least one and a half grams of protein per day per 1 kilogram of weight. Or better yet, 2-2.5 grams. This means that the dosage will be different for each person. A person who weighs 80 kilograms should not consume the same amount of protein as a person whose weight is around 120 kilograms. You can always get the information you need on this topic by reading the directions on the package. It always contains information about dosages and all the necessary recommendations.

Features and tips for gaining muscle mass

You need to take slow-acting proteins just before bed. Thus, during sleep, the muscles will be steadily fed with amino acids. Another scenario when you should not deny yourself casein is considered to be long breaks in meals. Drinking a portion of slow proteins at night or before a long fast for several hours is necessary in a strictly defined amount. Experts advise taking about 30 grams of casein mixture.

Obese and overweight athletes usually allocate 10-30% of the total complex of protein sports nutrition to slow proteins. The long period of digestion of casein in the stomach approximately coincides with the standard eight-hour sleep of most people, and therefore can negate all the negative consequences of the catabolism of muscle mass during a person’s night’s rest.

slow protein at night

Nutrition https://keeplooks.com/images/115.jpg 1. In the morning on an empty stomach, 0.4 liters of coffee, strictly without cream and sugar. Caffeine burns fat. 2. To avoid muscle destruction before morning cardio exercise, 5g BCAA and carnitine. 3. After the morning workout, have 3 whole boiled eggs and 3 whites for breakfast, if you do not have problems with “bad” cholesterol. 4. Oatmeal, muesli, coarse wheat bread and grain products in general serve as slow carbohydrates. 5. And for dessert, half a grapefruit, which will reduce insulin levels in your body. 6. Two hours later - second breakfast. Again, oatmeal with water without any sweet additives. Homemade low-fat cheese for protein. 7. Before training and before meals, take 500 g of green tea extract and a couple more times a day. 8. After training, you are allowed to eat fast carbohydrates, but only during this period of time. 9. Also drink a protein shake based on whey protein, which should contain from 20 to 40 g. 10. Consume creatine and nuts during the day. 11. For dinner, so as not to eat too much, the first course is a vegetable salad, including beans and nuts, but dressed not with mayonnaise, but with vinegar or lemon juice. 12. Only unfried fish (but you can grill it), served with broccoli. 13. Milk is healthy when the fat content is less than 2%. 14. If you can’t live without sweets, eat a grapefruit or an apple in the evening, but no confectionery at all. 15. After dinner, any carbohydrates are prohibited, no matter how much you want to. 16. Better drink a protein shake, but now a casein one. 17. Take a ZMA supplement just before bed to boost your zinc levels.

1) WHEN YOU WAKE UP, DRINK 1-2 CUPS OF COFFEE. Caffeine is a proven fat burner. Not only does it help you burn more fat during exercise, but it also prevents fat from being stored. Before your morning cardio session, drink a cup or two of strong coffee. Just don’t think about putting sugar or cream in it! This will ruin everything! Sugar and cream prevent fat from burning! Instead of coffee, you can take tableted caffeine (200-300 mg). And rest assured! The effects of caffeine have been scientifically proven! 2) TAKE BCAAs AND CARNITINE BEFORE CARDIO. Cardio destroys not only fat, but also muscle. To avoid this, take 5g of branched chain amino acids. BCAAs are guaranteed to neutralize muscle catabolism! Along with this, take carnitine. With its help, fat is burned and the level of the hormone testosterone, which also burns fat, increases. 3) DO CARDIO BEFORE BREAKFAST. While you sleep, your body usually depletes its sugar reserves. So the main source of energy for cardio is subcutaneous fat. This is precisely why the impact of morning cardio is very high! Of course, in order to be on time for work you will have to get up a little earlier than usual. But the cardio effect is worth it! 4) DO INTERVALS. Once upon a time, cardio meant rhythmic running. However, later they came up with a new cardio - interval. For example, run fast for a minute, then walk fast for a minute. This alternation of the pace of exercise has a powerful fat-burning effect. Scientists undertook to compare the results of a six-month aerobics course in two groups: one practiced simply intense running, the other practiced intervals. As a result, the athletes in the second group lost 9 times more fat. Do morning cardio for 25 minutes, breaking it up into minute intervals: a minute for running, a minute for brisk walking. 5) EGGS. After your morning cardio, you need to have a good snack. The best option here is chicken eggs. The yolk contains healthy fats and lecithin, which help grow muscles, improve brain function, and speed up fat metabolism. Cholesterol from the yolk is used by the body to produce testosterone. It is the fats of a chicken egg that are immediately spent on energy consumption and are almost never deposited. Scientists note that consuming eggs for breakfast reduces subsequent calorie intake by almost 25%. Nutritionists recommend eating 2-3 whole eggs + 2-3 egg whites in the morning. And there is no need to be afraid of the cholesterol in eggs; taking them does not lead to an increase in the level of bad cholesterol. But you should be afraid of infection, so boil your eggs! 6) SLOWER! Also eat slow carbohydrates for breakfast, such as 2 pieces of wholemeal toast or a bowl of oatmeal. Slow carbohydrates do not increase insulin levels, which are responsible for storing fat “for storage.” If there is little insulin, then the metabolism of carbohydrates slows down and fat metabolism increases. This saves glycogen during training and speeds up recovery. In addition, grains contain fiber, which helps get rid of fat and suppresses appetite. 7) HALF A GRAPEFRUIT. Eat half a grapefruit for breakfast. Its juice helps to lose fat by lowering insulin levels and thanks to the action of vitamin C. A study found that those who ate half a grapefruit for breakfast were able to burn 1.5 kg more fat over 3 months compared to the other group. Second breakfast OATMEAL ROCKS! A couple of hours after the first breakfast, it’s time to start the second. Remember that you need to eat every 2-3 hours. For what? Frequent eating speeds up processes in the body, including fat burning. So, to lose weight, you need to eat 6-8 times a day. It's time to eat oatmeal again. You need plain rolled oats, cooked in water, no sweeteners or flavorings. 9) A LITTLE HOMEMADE CHEESE. A meal cannot be called complete if there is no protein, so add homemade cheese to your oatmeal. This wonder product contains about 28 grams of protein per cup, with casein protein promoting muscle growth and reducing appetite. It is better to choose cheese with a low fat content (no more than 1%). 10) WATER! Drink 2 cups of cold water between meals. Research shows that this method speeds up metabolism by 25-30% within an hour. Dehydration, on the contrary, inhibits fat burning. Drinking water (plain, without additives) is important! Don't forget about it if you want to lose fat! Noon/Training 11) BEFORE TRAINING, take green tea extract, which contains strong natural fat burners: caffeine, catechins. To lose fat faster, take it two more times a day. A single dose is 500 mg, taken before meals. 12) WARM UP! Of course, before training we do warm-up, stretching and warm-up exercises. But while burning fat, this warm-up can be replaced with a short cardio session on a bicycle ergometer of 10-15 minutes. It will help you warm up and burn at least 150 extra calories. 13) TRAIN DIFFERENTLY! Strength training should be slightly modified in connection with our goal - to get rid of fat. Focus on large muscle groups. This kind of training uses more energy. Avoid light isolated exercises on blocks and machines. The basis of the training program should be basic exercises with a barbell or dumbbells. So squats use 50% more energy than leg presses. The training methodology should also be changed. If you previously trained 1-2 muscles a day, then you need to switch to simultaneous training of all muscles of the body. If you don’t have enough time, split all muscle groups into 2 days (1-chest, back, deltoids, legs, 2-arms, calves, abs). Give each muscle 1-2 exercises, 3-5 approaches. Train every other day. 14) TRAINING SHOULD BE HARD! Weightlifting veterans will tell you to do a lot of reps on each set so you'll burn more calories. But no! Science has proven that the greatest energy expenditure is caused by heavy 4-6 repetitions, and the body is in a state of rapid metabolism for several hours after such training. 15) LESS REST BETWEEN SETS. How can you do heavy 4-6 reps and rest in between 3 minutes? It is possible and necessary! To get rid of fat, you need to rest for 30 seconds, or at least a minute. And in order to have time to recover, use this trick: alternate approaches to exercises for different muscle groups. For example, today you do the chest and back. Do a chest approach and after 30 seconds move on to a back exercise... So, while one muscle is working, the other is resting. 16) Lengthen your sets! An even greater boost to fat loss can be given by using Weider's rest-pause principles and graduated sets. Perform 6 reps, reduce the weight by 10% and continue the set to failure (staggered). Or rest for 15-20 seconds and do a few more repetitions with the same weight until failure (rest-pause). Noon/Post-Workout 17) TIME FOR FAST CARBS. These carbohydrates are considered harmful because they stimulate a sharp release of insulin, but they are very good after a workout. Exhausted muscles really need sugar, which insulin will help with. The rapid restoration of energy in the muscles stimulates their further growth. Well, the larger the muscles, the more energy they need. This will also help you get rid of fat. 18) PROTEIN. After training, muscles also need protein. Natural protein is digested slowly, so it is better to drink a protein shake made from whey protein. The cocktail should contain 20-40 g of protein. Scientists have proven that taking whey protein in large quantities helps you lose fat. 19) CREATINE. It increases muscle strength and also speeds up metabolism, increasing daily energy expenditure by at least 100 calories. 20) NUTS. Between your post-workout meal and the next one, eat some nuts. They contain healthy fats that help digest other fats. EVENING 21) THE LAW OF SALAD. You can’t eat too much for dinner - this is an important rule for losing weight. Vegetable salads will help out. They contain few calories, but have the volume necessary to create the illusion of satiety. If you eat a salad before the main course, the amount of food you eat will be reduced by 12%. It is useful to add beans and nuts to the salad. But salads from the store with mayonnaise, etc. PROHIBITED. If you're serious about cutting fat, season your salad with vinegar or lemon juice. 22) FISH. It contains Omega-3 fats that speed up metabolism. Its important influence on our body has long been proven. But remember that you cannot fry fish in a frying pan, you can only grill it. 23) BROCOLLI. This vegetable seems to have been created specifically for those who want to get rid of fat. It contains a lot of calcium, vitamin C, chromium, and a lot of fiber. So broccoli is an ideal product for dinner. Serve them fish. 24) MILK. Surprisingly, milk helps get rid of fat. It is clear that it is low fat. Scientists attribute this property of milk to its high calcium content, which enhances the breakdown of fats. Milk also contains a lot of protein, which is useful during night sleep. Choose milk with no more than 1% fat content. 25) FRUIT. If you really want something sweet, forget about cakes and pastries. For dessert you can only eat fruit. The healthiest one is grapefruit, but you can replace it with an apple (it contains a lot of vitamins and microelements and is low in calories). 26) WALK BEFORE BEDTIME. After dinner you need to go for a walk, even if there is no dog. Choose a distance that allows you to walk for 30 minutes. This will be useful and food digestion will go faster. A walk is especially necessary if you ate a lot at dinner. But in this case it is better to walk for 45 minutes. Late at night 27) NO CARBS! No matter how much you are tormented by night hunger, you CANNOT eat carbohydrates after dinner. They will turn into subcutaneous fat. The only exception is late training. Here we must follow the rule we already know about fast carbohydrates. 28) YES TO PROTEIN! Drink a protein shake before bed. But whey is not suitable here; the best choice is casein. Its absorption will last throughout the night. In addition, casein helps to get rid of fat, although it is unlikely that you will be able to lose weight in a week. 29) ZMA. This supplement includes zinc, an important and missing trace element. It plays an important role in testosterone synthesis. Low zinc levels mean poor muscle growth. Take ZMA on an empty stomach an hour to half an hour before bed. 30) SLEEP! Lack of sleep reduces the level of all hormones, including testosterone, slows down metabolism, and therefore fat burning. Scientists believe that a bodybuilder should sleep at least 7-8 hours a day. Sleeping too much is also harmful. So, sleeping more than 10 hours leads to the same changes in hormonal levels. https://keeplooks.com/index.php?s=stati

Features and tips for losing weight

The schedule for taking slow protein for weight loss and the required dosage are generally similar to those for building muscle. It is also possible to replace one or two full meals a day with casein sports nutrition on a regular basis. You can achieve the best results when losing weight only with the parallel use of whey protein, in combination with which slow protein acts more effectively.

Portions of casein in this case are somewhat more modest - it is enough to drink about 15 grams of proteins at one time. Casein has properties that regulate appetite. Uniform saturation of the body with amino acids allows you to suppress the feeling of hunger over a fairly long period of time.

Experts advise paying attention to micellar casein, as it takes the longest to be absorbed in the body. Eating this type of slow protein a few hours before going to bed will make the weight loss process very effective. The fact is that micellar casein, being the longest protein in terms of time spent in the body, lingers in the stomach and nourishes a person for 12 hours, which means this protein will cope perfectly with suppressing appetite in the evening and will saturate the body until waking up.

How to take whey protein?

Whey protein is divided into three types:

• Hydrolyzate.
• Concentrate.
• Isolate.

Whey protein hydrolyzate is a mixture of constituents resulting from the breakdown of whey protein isolate.

Concentrate is a form of protein that is very common among users because it costs little but is effective. In addition to protein, it contains minerals, carbohydrates and saturated fats.

Isolate . If we compare it with concentrate, this form has a higher degree of purification. The proportion of impurities does not exceed ten percent.

Taking Whey Protein

Hydrolyzate, isolate or concentrate are taken in different ways, depending on the needs. Thus, whey protein hydrolyzate is necessary if it is necessary to quickly compensate for the lack of amino acids, since it begins to be quickly absorbed. It is often taken at the end of a workout, as well as before it begins. There are no digestive problems after taking whey protein hydrolyzate.

The duration of absorption of isolate is longer - 30-40 minutes, so it is better to consume it 30-40 minutes before the start of training.

Protein concentrate can be taken after the training process, as well as during it. You can drink it in the morning, immediately after sleep, and also before bed.

Combined use with fast protein

Often people pursue the goal of getting rid of fat mass or gaining muscle mass. Consultants in sports nutrition stores regularly hear from customers the question of which slow protein is the most effective. The essence of the answer is that not a single mixture of slow proteins by itself is capable of producing the desired result, unless its use is combined with sets of fast proteins. Therefore, the most suitable option is the use of complex mixtures of proteins.

By combining several types of protein, the body constantly receives a sufficient amount of amino acids, and a “smoldering” protein effect is achieved. As part of a comprehensive sports nutrition, some proteins with their advantages always compensate for the shortcomings of others. Separately taken fast and slow proteins show less efficiency also for the reason that there are no substances to level out their disadvantages. Experts in the field of dietetics and sports nutrition agree that complex protein mixtures are deservedly called universal.

Why protein is so important to me as an athlete and bodybuilder

Of the three macronutrients (protein, carbohydrates and fats), protein is the only one containing nitrogen. Nitrogen is essential for muscle growth. Eating enough protein will help you maintain a “positive nitrogen balance,” which means greater nitrogen retention, along with decreased excretion. A positive nitrogen balance is an indicator that you are in an anabolic state (i.e., a muscle-building state). This, in turn, means that you are on the path to increasing and strengthening your muscles.

Adding these seeds to recipes dramatically increases their nutritional value. And they are usually well tolerated, but if you don't eat a lot of fiber, there may be some possibility of some digestive side effects if too much is consumed at one time.

Possible harms of taking proteins

No matter how tempting it may be to speed up the process of muscle growth or lose a couple of extra pounds in a short time, you should consult with your doctor before taking it in any case. First, you should familiarize yourself with a number of known contraindications to taking slow or fast proteins.

• The cardiovascular system. Problems are unlikely to occur, and no deaths have yet been reported due to the use of a low-carbohydrate, high-protein diet. However, doctors claim a certain correlation between taking large amounts of animal proteins and an increased risk of coronary artery disease.
• Kidney diseases. The research data is as contradictory as in the case of heart problems. According to some sources, regular intake of increased amounts of protein can cause the formation of kidney stones.
• Carcinogenic effect. According to scientists, the risk of developing cancer when taking protein mixtures in some situations becomes higher. However, doctors do not yet have a clear clinical picture on this matter.

In addition, the skeletal system is sometimes negatively affected. The use of sports mixtures with a high protein content is contraindicated for people with diagnosed diabetes mellitus.

Having familiarized yourself in detail with all the nuances and secrets of protein supplements, all that remains is to decide whether to include sports nutrition in your daily diet.

Stimulating synthesis: how much protein do you need before bed?

The question of how much protein to eat is controversial.

Without getting into the finer specifics, the general consensus is that 20-40 grams of high-quality protein—that's one to two scoops of a typical whey or casein protein supplement—is enough to maximize muscle protein synthesis and prevent catabolism.

Unfortunately, protein synthesis does not increase exponentially with intake.

Researchers at McMaster University found that 40 grams of protein did stimulate the most protein synthesis, but only slightly more than 20 grams.

However, 20 grams of protein resulted in significantly more protein synthesis than 10 grams.

These results support the recommendation to eat 20 to 40 grams of protein, several times a day.

Rules for using complex proteins

Complex proteins are recommended to be used for various purposes: muscle building, weight loss, relief formation. Therefore, it is important to know how to properly take complete protein.

Best time of day

If your goal is to build muscle mass, then it is better to take a complete protein before bed to provide your muscles with amino acids throughout the night.

To replenish the amino acid pool, you can consume complex proteins before training - 2 hours before. You can take complex proteins during long breaks between meals.

In the case when the complex composition is used for weight loss, such protein should be taken in the same way as for weight gain, only the dosage is halved.

How much to take

The dosage of complex proteins is practically no different from the dosage of fast proteins. A single dose is:

• 30 g – for muscle building;
• 15 g – for weight loss.

What to breed with

Proteins can be diluted with plain water, still mineral water, juice or milk. Experienced athletes recommend diluting the protein with juice or milk before consuming it. In this combination, the body will receive the required amount of carbohydrates and calories. The only condition when choosing milk is that it should not be too fatty.

If the body does not accept milk, it can be replaced with kefir.