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Benefits of Slow-Digesting Protein Intake

News flash: muscle growth doesn't happen during training.

When does it happen? It happens in the hours after hard training.

During the actual training, there's a catabolic process taking place in the muscles, as our body breaks down the fuel that we give it into simpler molecules that aid in muscular contraction and energy production. However, muscular contraction is an expensive process, and hard training breaks down our muscle fibers and literally degrades these structures acutely in real-time.

Enter anabolism for repair and growth.

Anabolism is a term that means taking smaller molecules, such as amino acids from the foods that we eat, to create larger muscle fibers in the recovery and growth process.

Casein is a type of protein that is digested slowly and resembles the chemical structure found in regular cow milk. Casein is generally thick and works very well before bed to assist in the growth and repair process overnight. Regardless of what the local gym rat tells you, there's no need to wake up in the middle of the night to disrupt sleep just to drink a shake.

Most importantly, track the amount of protein that you need per day for optimal benefit. For strength and performance goals, 1.4 to 1.7 g of protein per kilogram body weight is recommended based off of research. It also makes sense to ingest more protein if losing weight to preserve muscle mass during dieting.

Thanks for reading. If you have any questions, want to sign up for coaching, or have content ideas for future articles, feel free to email

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