Fasting during Ramadan can be a challenge for many, as abstaining from food and drink from dawn to sunset can make it harder for people to stay healthy. People who fast may struggle to maintain their energy levels and can start to lose muscle mass after some time. Some people may become hungry enough in the daytime to where they'll eat in excess after sunset, thus triggering weight gain during this holy month. The odds are you might have experienced one of these issues during Ramadan.
Ramadan is a time of reflection and self-discipline, but it is often tough to get through Ramadan due to the necessary fasting required. But it is possible to preserve muscle mass and prevent weight gain from excessive eating during Ramadan. You can utilize casein protein to help with satiety, aid recovery and maintain your muscle mass. Casein can also help you burn fat and prevent you from consuming excess foods in the post-fasting hours during the month.
Casein protein is a complete sustained release protein which includes all nine essential amino acids. It boosts lean muscle gains in workouts and preserves existing protein stores in the body, which is a must during Ramadan.
What Is Casein?
To understand why casein protein is critical for Ramadan, it is important to know its background and where it comes from. Casein is a protein found in cow's milk; of all the protein found in cow’s milk, casein makes up 80 percent and whey makes up the other 20 percent.
Casein is a slow-releasing protein that takes a while for the body to digest. It is the opposite of whey protein, a product that the body digests fast. Due to casein being a slow-release protein it is easier for the body to maintain its energy and muscle mass during Ramadan when it consumes casein protein instead of whey protein.
Contains All Essential Amino Acids
Your body requires the amino acids found in casein protein to stay healthy during Ramadan. The amino acids found in casein protein are considered essential as they are not naturally produced by the body and must be consumed in one's diet. Among the essential amino acids you'll find in casein protein include lysine, leucine, threonine, tryptophan, and methionine. These essential amino acids are naturally found in fish, grain, dairy products, and various meats, or you can get these by supplementing with a casein protein shaker using Yalla Protein’s 100% Casein.
Sustained Release Protein
Casein is considered a slow / sustained release protein; therefore, it provides the amino acids your body needs at a low level of absorption over an extended period of time.
By consuming about 20 to 30 grams of casein protein before sleeping, the body can reach a consistent state of muscle protein synthesis. It takes about seven hours on average for the body to digest casein, which should be enough time to help you preserve your lean muscle mass. During this process, the body produces a protein to repair muscle damages and it may prevent the muscle protein breakdown that may develop while fasting during Ramadan.
There are many brands of casein on the market such as Optimum Nutrition Gold Standard Casein, Dymatize Elite Casein but one thing you need to be wary of is the number of fillers that some casein protein powders contain. Be sure to check the ingredients lists prior to purchasing to make sure you are getting the maximum amount of casein protein in your casein protein shake.
Boosts Fat Burning
Your body will often break down muscle proteins before it can manage its fat stores. This metabolic effort can be a burden during Ramadan, but casein protein helps you burn off fat instead of protein.
Casein consumption reduces the bodies insulin response after consuming a meal. Because the insulin in your body is not as active, your body will burn more fat. The body receives signals requiring it to utilize its fat stores instead of proteins or other features in your body. It becomes easier for the body to consume its fat while preserving muscle mass. The specific fats the body will target will vary by person, but you may notice your body starting to process fats around the midsection.
Casein protein is also ideal for preventing free radicals from developing in the body. Such free radicals can trigger oxidative stress in the body, which can trigger weight gain and muscle loss. You might have heard about free radicals when learning about cosmetic products, but they do more than negatively impact your physical appearance. Free radicals can also wear down your body and produce excess fatigue. The antioxidant qualities of casein ensure you'll keep these excess free radicals under control.
Antioxidants are necessary for neutralizing free radicals and for restoring the body's natural muscles. Casein protein provides antioxidant efforts that keep free radicals under control. The body will naturally remove these free radicals as the antioxidants bind to them and allow them to leave the body through one's bowel movements.
When and How Should You Take Casein?
During Ramadan there is no strict rule on to consume casein protein but due to casein aiding with satiety many people choose to consume just after Suhur and prior to the fasting period. You could also consume it about thirty to sixty minutes before the end of the daily Iftar.
You can mix casein protein powder with water or milk. You'll need about 350 to 400 mL of water or milk along with one rounded scoop of powder. Taking it as part of a drink makes it easier for the body to process the compound, as it will not break down as quickly as if it were solid food.
A Final Note
Be certain when keeping yourself healthy during Ramadan that you watch how you're handling your body. 100% Casein from Yalla Protein can make a world of difference. You'll have more control over your body during the holy month, plus you will feel healthier and more energetic throughout the day. You can spend more time focusing on your devotion to your faith and less time thinking about how well your body can manage this essential and notable time of the year.