Lean animal proteins (such as chicken breast or fish), egg protein, and milk proteins, such as whey protein, are easily digestible proteins. Micellar casein is one of the best-known examples of slow-digesting proteins. Casein is one of two types of milk protein that are obtained from dairy products (cow's milk). Cow's milk contains about four-fifths of its protein content in the form of casein, and the rest comes from whey.
Micellar casein is a slow-digesting protein, meaning that it is absorbed more slowly by the body than other types of proteins. It's safe to have protein shakes every day, but make sure you get most of your protein and other foods from whole food sources. Whey protein supplements, which are often quickly and easily digested even in mature digestive systems, can help slow the loss of lean muscle tissue. Proteins that are quickly and easily digested and absorbed, such as whey protein, can help reduce the work that a recovering person's body must do to access needed nutrients.
Pea protein is a particularly useful source for those who prefer to avoid animal products or are lactose intolerant. However, some experts recommend taking micellar casein protein powder before bed or during periods of extended fasting, such as during the night. Similarly, people with digestive problems or other gastrointestinal problems, as well as those recovering from illness or medical procedures, often benefit greatly from increasing their protein intake. Red meat, such as beef, is a high-quality protein, but enjoy it in moderation, as it's not as digestible as lean meat, such as chicken breast or fish (especially salmon).
Body composition measurements showed that those who took IoWhey supplements experienced a greater improvement in lean muscle mass, improved athletic performance and recovery, and reduced stomach discomfort, demonstrating that, even for a given type of protein, the specific protein you choose can make a significant difference in performance. The amount of time it takes to digest and absorb proteins depends on many factors, such as the type of protein, the way the protein is cooked, and individual digestive problems. Slow protein digestion allows you to make intelligent decisions about your protein intake, based on your specific goals. Its nutty flavor makes it a perfect ingredient to add to a shake or even just with a little almond milk for a protein drink on the go.
Another way to know if you're digesting protein correctly is to pay attention to how you feel after eating. Legumes and beans, such as lentils, black beans and chickpeas, are great for stabilizing blood sugar, Vitti says, but because they contain protein and starch, Snyder warns that they're often harder to digest.