2. Casein protein for evening recovery
Numerous studies have investigated the importance of protein supplementation in
supporting skeletal muscle growth in response to exercise and/or prevention of
muscle mass loss during physical inactivity. However to improve the effectiveness
of protein, the right protein source and timing of ingestion is important.
Timing
Apart from protein quality and the amount of leucine,
the timing of protein ingestion is also of major important
for muscle building and recovery. Per meal or snack, 20
grams of protein maximizes the muscle protein synthesis
in healthy young adults(1)
. Another studie confirms that a
total daily protein ingestion of 80 grams is more effective
when ingested in 4x20 gram instead of 8x10 gram or 2x40
gram(2)
portions.
Overnight recovery
For an athlete, a good night of sleep is crucial. It is possible
to boost muscle recovery during the night with the right
recovery strategy. Previous studies done in Prof. van Loon’s
lab have shown that protein ingested prior to sleep is
properly digested and absorbed, resulting in muscle protein
accretion throughout a night’s sleep(3,4)
. When athletes were
provided with a single bolus of casein protein prior to sleep,
muscle protein synthesis was significantly (~22%) higher
compared with the ingestion of a placebo drink. This makes
it possible to make better use of the recovery period.
Study shows casein protein improves muscle mass
and strength
Whether acute changes in muscle protein synthesis
during the night also translate to greater gain in skeletal
muscle mass and strength following repeated sessions
of resistance type exercise over a prolonged time period,
remains to be established. To this end, a study was
performed at Maastricht University(5)
. Forty-four healthy
young men were randomly assigned to a progressive, 12
week resistance type exercise training program. One group
received a protein supplement containing 27.5g protein
(50/50 Casein and Casein hydrolysate), 15g carbohydrates
and 0.1g fat every night prior to sleep. The other group
received a non-caloric placebo. Dr. Snijders, who lead the
study, explains why casein is used: ‘as casein is known to
be a protein that is more slowly digested and absorbed
compared with, for example, whey protein, we choose
to use casein in the present study to sustain amino
acid availability over a prolonged period of time during
overnight sleep.’
After 12 weeks of exercise training the protein
supplemented group showed a significant larger gain in
skeletal muscle mass and strength compared to the placebo
group (figure 1). Dr Snijders: ’It is quite remarkable that
dietary protein supplementation prior to sleep further
increased the gains in muscle mass and strength during
prolonged resistance type exercise training in these
health young adults, especially as habitual dietary protein
intake was already high (1,3g/kg body weight/day) in these
individuals.’ In addition, Dr. Snijders explains: ‘The present
study confirms our observations that provision of casein
protein prior to sleep is well-received and well-tolerated by
athletes. From this study we conclude that casein protein
ingestion prior to sleep represents an effective dietary
strategy to augment skeletal muscle mass and strength
gains during prolonged resistance type exercise training
in healthy young men.‘
Casein protein
Casein protein has a prolonged and sustained release in
the bloodstream. In an acidic environment, such as in the
stomach, casein protein clots together. The amino acids
in casein will be slowly released (6
, see figure 3). This slow
release makes it possible to have amino acids available
during a long period (over 7 hours). It is also shown that
casein protein results in increased muscle mass and
strength when ingested in the evening.
FrieslandCampina DMV
At Frieslandcampina we take great pride in 140 years
of milk processing heritage. As a dairy co-operative,
FrieslandCampina has unique control of the complete
value chain ‘from grass-to-glass’. Together with our strong
nutritional know-how we produce high quality nutritional
proteins. For more information: www.dmv.nl or
www.frieslandcampina.com
Literature
1. Moore, D.R., et al. (2009a). Ingested protein dose response of muscle and
albumin protein synthesis after resistance exercise response of muscle
and albumin protein synthesis after resistance exercise in young men. Am.
J.Clin.Nutr. 89:161-168.
2. Areta JL, et al. Timing and distribution of protein ingestion during
prolonged recovery from resistance exercise alters myofibrillar protein
synthesis. J Physiol. 2013 May 1;591(Pt 9):2319-31.
3. Groen B.B., P.T. Res, B. Pennings, E. Hertle, J.M. Senden, W.H. Saris,
and L.J. van Loon (2011). Intragastric protein administration stimulates
overnight muscle protein synthesis in elderly men. Am. J. Physiol. 302:
E52-60.
4. Res P.T., B. Groen, B. Pennings, M. Beelen, G.A. Wallis, A.P. Gijsen, J.M.
Senden, and L.J. van Loon (2012). Protein ingestion prior to sleep
improves post- exercise overnight recovery. Med. Sci. Sports Exerc.
44:1560-1569.
5. Snijders T, et al Protein Ingestion before Sleep Increases Muscle Mass and
Strength Gains during Prolonged Resistance-Type Exercise Training in
Healthy Young Men. J Nutr 2015.
6. Boirie Y, Dangin M et al. Slow and fast proteins differently
modulate postprandial protein accretion. Proc Natl Acad Sci USA,
1997;94(26):14930-5.
Disclaimer: This document is directed to industrial users. The bio-functional
properties mentioned in this communication should in no way be considered
to be approved health claims that can be used on consumer products.
The bio-functional properties are merely meant to summarize the currently
available scientific evidence as evaluated by FrieslandCampina DMV experts.
The bio-functional properties provide information to B2B customers as in
which areas scientific research might be done to document health claims
that can be authorized by local regulatory authorities. The formulation
and use of such claims in conformance of the local legislation is the sole
responsibility of B2B partners.
Figure 1: Changes in total 1RM during 12 weeks of resistance type exercise in
healthy young men who did or did not receive protein supplementation.
**Different from PLA group P0.05 Adapted from(5)
.
Figure 2: Changes in the quadriceps muscle CSA after 12 weeks of
resistance type exercise in young men who did or did not receive protein
supplementation. **Different from PLA group P0.05 Adapted from(5)
.
15
10
5
0
**
Placebo Protein
ΔTotal1RM,kg/12wk
Figure 3: Amount of amino acids released in to the bloodstream with casein
and whey protein. Casein protein has a prolonged release of amino acid.
Adapted from(6)
.
2.5
2
1.5
1
0.5
60 120 180 240 300 360 420
Time in minutes
13Cleucineenrichment(MPE)
Whey
Casein
250
200
150
100
50
0
**
Placebo Protein
ΔQuadmuscleCSA,cm2
/12wk
3. FrieslandCampina DMV
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Tel: +31 (0)33 713 33 33
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