How To Take Casein Protein: 3 Tips You NEED

How To Take Casein Protein: 3 Tips You NEED


if you’re using casein protein like most
people you could be missing out on some potential I’ll show you how to fix that
along with how to take casein protein based on my own lab research and one
really embarrassing experience with a high-level researcher giving a talk in
front of a live audience this actually happened but there is a
great lesson to be learned from it so l’ll share the story with you and it’s
going to destroy a myth that needs to be destroyed. At the end we’ll put it all
together I’ll show you exactly how I do it with my clients and athletes. Let’s
get to it I’m David Barr and if you’re looking to get bigger faster stronger
get leaner go longer hit that subscribe and then the little bell so you don’t
miss anything. First jumping into the lab we studied
something called muscle protein synthesis that is basically the growth
adaptation recovery response that we’re all after, whatever your goals were
ultimately after protein synthesis but there’s another side to the protein
synthesis coin, and that is protein breakdown, so we always have muscle
protein being built or synthesized and we also have it being broken down, so we
can either increase protein synthesis or decrease the breakdown to get a net
positive result get more of that adaptation recovery response that we’re
after. Growth, if your meathead like me it’s going to be a combination of your
protein synthesis and decreasing your protein breakdown right? Because protein
breakdown to that we don’t want that we don’t want our body basically
cannibalizing our own muscle which is our de facto source of protein, so we
want to be able to provide the in adequate amount of exogenous protein, or
ingested dietary protein. So one thing I learned from the lab was that casein
for example has a very slow release into the blood, casein actually clots in our
stomach because of the stomach acid and it really slows down the rate of
absorption. Now this is very very useful but it’s important to recognize that
this creates a slow release of the amino acids into our blood and this is not
going to be directly anabolic, and people often talk about how anabolic casein
protein is that’s not the case it’s really anti catabolic, okay it’s going to
mitigate or blunt protein breakdown and it’s going to do so for a very long
period which is critical. This is going to
actually result in greater adaptive response -“Moar Gainz” as people will say,
but it’s not going to be directly anabolic, it’s not going to be because
it’s directly stimulating that muscle protein synthesis response, it’s going to
be because it’s blocking the breakdown or mitigating that breakdown, okay? So
it’s anticatabolic, that’s an important distinction that we need to make because
again, it’s creating that flat line of blood amino acids. You picture ECG the
flatline to show the death… you could think of it as the death of protein
synthesis, is the flat line of amino acids in your blood. It’s not quite that
dramatic but it just gives you an idea that it is more anticatabolic, so if
we’re looking at taking casein along with something else yeah that might be
something that’s beneficial, but we’ll get to that in a second, just know that
the casein could actually slow digestion of other things so if you’re going to
take it earlier in the day know that you’re probably not going to be able to
get the same rate of digestion for other things that you’re taking -other
nutrients other foods that you’re taking in, especially proteins okay it’s going
to slow everything down -we don’t have separate compartments in our stomach or
in our gut to allow slow things to hang out in one area and then fast things to
digest and absorb another okay they tend to mix together and interact with each
other. Okay point number two, this one comes back to a really embarrassing
story, I hate to say this but I won’t name names, but there was a high-level
researcher giving a talk and it was actually a talk at an NSCA clinic, he
was going right before me so this guy was a huge expert, absolute rockstar, so
what he said was going to carry over and actually have an impact on what I was
saying so it was kind of a big deal -I had a vested interest to hear what he
was going to say. So he started off really well talking about sleep, this was
a great start he talked about the catabolic nature of sleep because we are
fasted when we are sleeping right? I mean the body’s trying to grow adapt recover
need a couple things; you need a source of protein or amino acids and you need
energy. Well typically when you’re sleeping, how much of that are you getting?
Well none right and that is why when we would study this in the lab, every single
subject that we would look at we would take their blood first thing in the
morning, and we would find that they were catabolic, they were a negative protein
synthesis, their body was breaking down their protein. So there is this confusion
that “sleep is the most anabolic time” I don’t know where that came from -I
believed it for years myself- but objectively that’s not the case, because
we can’t be growing and building when we’re not providing our body with the
raw materials and the energy to do so so. That’s why we would always find that
sleep is actually our most catabolic time. Now think about this, it’s not just
the “sleep being the most anabolic time” is incorrect, it is the exact
opposite of what is true. Okay so this myth needs to be stamped out, like we
need to get rid of this thing. This comes back to the more challenging part of the
talk from the researcher where he started off really strong, talking about
the catabolic nature of sleep but then the very next slide he started talking
about how anabolic sleep was, because we have low cortisol levels and high growth
hormone. Now this is problematic for a couple reasons, most fundamentally
because he had just talked about how catabolic sleep was, and showed the more
direct evidence, so now he was switching gears and going to indirect evidence, and
unfortunately we know growth hormone or GH isn’t really that anabolic
to building muscle tissue. It’s more about fat loss we’ll talk about that in
a different video, but it’s not that anabolic and especially short-term or
transient changes in body hormones aren’t really going to do that much for
body composition -it’s more of the long-term changes, so overall this is a
problem switching from “oh yeah sleep is catabolic” to “oh sleep could be
anabolic” well, you gotta pick one and the modern research, the more direct
objective research, is that sleep is catabolic, there’s really no way around
it. It’s not a big deal because, this is coming back to casein, we can mitigate
that muscle wasting every single night by consuming a slow protein like casein.
Do you remember how I talked about that slow
release into the blood? That flatline? That is exactly what we want during sleep. Now
there is a trick to this, we don’t want to blunt our fat breakdown our fat
oxidation or fat burning during sleep so we have to be very careful about what
we’re actually eating before bed, and this is the beauty of casein. Casein at
20 to 40 grams is going to block that protein breakdown or at least mitigate
it to a great degree, and it’s not going to hurt your fat burning, your fat
oxidation, so it’s a double win best of both worlds. This is why casein is so
fantastic and one of the foundational supplements that people will probably
want to be using. Now point number three, I get this one a lot this actually is
one of the most common questions I get from international students, in
particular Japanese students when they come over and I lecture to them -by the
way translated lectures are just absolutely fascinating because they are
about double the duration. This one lasts about four hours for our nutrition talk,
we have to take three breaks including lunch, it’s absolutely crazy. And just
quick Side Barr about the translation, dry sarcasm does not go over well. I don’t
know if it’s specifically Japanese culture or if it’s the translation
probably a bit of both, more of the latter, but just be careful of that one. So one
of the most common questions I get from Japanese students is: “Great, if we can
combine casing the slow protein with a fast protein like whey, will we have
better results?” And there is some truth to that, there is a study showing that
there is actually greater benefit to combining them than using them
individually, but the subjects were likely fasted after, so that accounts for
the difference, because we talked about earlier you’re going to slow down your
whey if you’re consuming it with casein and we talked about this in the BCAA
video, which I’ll link to here or here, that if you spike your blood amino acid
levels by consuming a fast protein or BCAA’s, whatever, they’re actually going to
crash after and that becomes catabolic so that’s something we want to watch out
for. So the combination of whey and casein might be beneficial
for that, it’s probably going to be better to keep them separate, and then
just follow up your whey with a slower digesting meal afterwards -two hours or
so after, but if you want to combine it’s not going to be the end of the world,
you’re just going to slow down the whey a little bit. So here’s a three-point
checklist that you can use to decide if you want to use casein.The first is: can
you find banned substances and purity testing on these products? And sure,
absolutely for some of them you can be sure to check the label because not all
caseins are going to be tested and that’s especially important for athletes.
Number two: how long has this stuff been around? Because most supplements come and
go, well the good news is that casein has been around for a while, which is not dogma
it doesn’t mean “yeah it’s a sure thing” because something’s been around
for a while, but because we’ve had thousands of supplements come and go
over the years, the fact that something has been around for so long like casein
it’s a pretty good bet. And that leads us to point number three, which is really
the most important one, this is the meat, this is the real sex that you’re after,
this is going to be: is there proof or more specifically proof on PubMed for
efficacy effectiveness and safety for this supplement? Most supplements, hell no,
but for casein, yeah it’s really rock solid. It’s not dogma it’s never dogma,
but it is by far the best evidence that we have -the best means of making a
choice for where we’re going to spend our money, what we’re going to put into
our bodies, casein seems to be a good bet. So there’s your three point checklist,
now you decide. So how do I use this stuff? Well, I consume 40 grams before I go
to bed at night it’s the last thing I do and it’s going to have that steady
stream effect, where it’s going to provide that slow trickle of amino acids
to the muscle, so it’s going to mitigate that protein breakdown, but it’s not
going to block your fat oxidation or your fat burning. And that is key that is
very very important, because you stop fat burning every night? That could lead to a
long term fat gain and we definitely don’t want that.
So casein 40 grams, maybe a little more if you want more casein calories, and you
can actually use casein anytime you’re going to be protein fasted. So if you know you’re not going to eat for a while, casein is a
great choice to help feed that muscle for hours when you’re otherwise not
feeding. Now I will warn you, don’t consume too many casein protein meals
in a row, that can have GI distress… side effects of GI distress, you don’t want
that. It’s not great. Once every night? Not going to be a problem. Hey thanks for
watching, if you like this video you found it helpful, you probably know
someone else who could use it, share it with them they just might owe you a
protein shake. Don’t forget to subscribe hit that Bell notification so you don’t
miss anything, and until next time Raise The Barr

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