If you want to know how to build muscle and keep the mass you've got, you need to avoid catabolism. One of the key elements of creating an anabolic environment is protein synthesis. To put it bluntly: you need to make sure your body has access to the protein and amino acids it needs. And that includes whilst you're asleep.
You're already familiar with the idea of eating several times a day to space your protein intake out through the day.
So what should your final snack of the night consist of?
It's important that this mini-meal contains a decent whack of Sustain Release Protein which will be absorbed slowly whilst you sleep. Now is not the time to be necking a shaker of whey protein isolate.
You could choose a whole-food option, like cottage cheese. But most bodybuilders and physique athletes prefer a shake or blended smoothie using micellar casein, calcium caseinate or milk protein for muscle growth and muscle recovery.
Micellar casein, calcium caseinate or milk protein at night?
Micellar casein is the result of milk being separated into casein protein, whey, lactose and fat. Micellar casein contains around 90% protein and is a great source of amino acids and glutamine too. This is the slowest form of protein powder you can take, as it forms micelles when you add water and these take a very long time to digest.
Calcium caseinate also contains around 90% protein and is a good source of glutamine and other aminos. Like micellar casein, calcium caseinate is digested very slowly. So what makes it different? It is formed when calcium reacts with the casein protein, which boost the mineral content, and makes calcium caseinate more soluble than micellar casein. You'll find the calcium caseinate has a different texture to micellar casein and milk protein concentrate, and some people feel it doesn't mix as well with water.
Milk protein concentrate is more of a blend and therefore releases its amino acids in a different way to casein. The two proteins - whey and casein - are usually present in a 20/80 ratio. They whey will be absorbed more quickly, and then the casein will take longer to absorb. Some people like to have milk protein concentrate in their supplement cupboard because it's more of an all-round, being a good choice for during the day and between meals.
Healthy fats + slow release protein = the best protein powder shakes?
Adding fats to protein slows down the absorption of the protein even further, which is why many bodybuilders like to add nut butter, flax oil or MCTs to their bedtime shake. Plus, it's a really tasty treat to look forward to after training and cardio!
- Organic double cream
- Full fat milk
- Peanut butter
- Any nut or seed butter
- Coconut oil
- Flax Seeds
- Whole raw nuts
Try adding a small amount of these good fats to your casein or milk protein shake, or mix them into a thick paste or pudding. You could even freeze the mixture for an amazing bodybuilding version of ice-cream.
