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From a sports nutrition point of view, we should consider milk as a high nutritional density food. This is because it contains two types of protein that are linked to muscle synthesis: the first one is whey protein, which is easily digested and absorbed, and the other one is casein, which is digested slowly because it is a complex molecule.

There are lots of supplements such as conventional Whey Protein or Isolate Whey Protein, which is commonly used in POST TRAINING, and CASEIN, which is most commonly used for late muscle recovery.


It is considered a high molecular weight protein. This property makes it a complex protein and of slow digestion. When we talk about clinical nutrition, it is considered a pro-inflammatory protein. On the other hand, sports nutrition could be an excellent recovery strategy.


The most common use of this protein is taking it at night before sleeping. This is because when we go to sleep, most blood Amino Acids decrease naturally.

When we take a slow digestion protein, we can keep blood amino acids and promote nocturnal muscle synthesis.

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