Dr Susan Baxter
Casein bed time stories?
Updated: Mar 3
Qu: Suz, I train pretty heavy for my body weight. Wanting to shift some flab/extra body fat. Do you think casein before bed will help? More muscle less fat?
Ans: Thank you great question. There are 3 parts to it so here goes! First congrats on challenging yourself in the gym, it sounds like you are right on track there! Do you incorporate compound lifts (eg deadlifts and squats)into these sessions? Before recommending casein I would recommend checking out your nutrition during the day: are you getting enough protein and carbohydrates and essential fats in your diet? The recommendations are minimum 0.83g protein per kilo body weight, but athletes tend to need more: perhaps between 1 to 2 g per kilo (according to the National Academy of Sports Medicine). This can be through a combination of lean meats, whey, and adding to whole foods fruits and vegetables (for carbs fibre and nutrients). To lose weight essentially your daily requirements must exceed what you put into your body (only a slight deficit). When doing this, it is even more essential to ensure that you are meeting your protein requirements so that you can maintain your hard earned muscle! After assessing this is on point….
Increasing protein and boosting repair and recovery whilst you sleep is certainly just what Casein can do. Casein is a slow-release protein that can be taken right before bedtime so that while you are sleeping your body is getting a steady stream of BCAAs, glutamine and amino acids.
Casein brownie recipe idea: add 1 egg white, 1 scoop of Casein in your fave flavour, 2 scoops of water…. microwave for 2 mins I have this EVERY NIGHT with a little greek yoghurt and peanut butter!
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