PREVIOUS blogs have spoken about the difference between two types of protein – fast and slow-acting. The latter, casein, is slowly metabolised within the body, but why is this important and where can you get it from? Casein is the predominant protein source found in dairy-based produce, e.g. milk. Compared to other proteins, casein is digested slowly and therefore the nutrients are released at a slower rate. up to 30g of casein makes for ideal bedtime training snacks, as it can deliver vital nutrients throughout the night to help repair and grow your muscles.
All of these options either individually or combined will supply boxers with a good source of protein throughout the night, allowing you to repair and grow muscles after intense training or competition periods. But what are the best training snacks for a boxer at bedtime? Here are four.
Next: page 2 of 5 – Cow’s milk
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
1. Cow’s milk
MAKING up to 80 per cent of the protein found in cow’s milk, this is one of the best sources of natural casein possible. 500ml of semi-skimmed cow’s milk contains roughly 20g of protein with full-fat milk containing slightly less protein and more fat.
Next: page 2 of 5 – Cream cheese and salmon
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
2. Cream cheese and salmon
BRANDED cream cheese contains roughly 6g of protein per 100g serving. Coupling approximately 200g of cream cheese with 100g of fresh salmon will give you plenty of the protein needed just before bed.
Next: page 4 of 5 – Natural Greek or quark yoghurts
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
3. Natural Greek or quark yoghurts
NATURAL Greek or quark-based yoghurts have a thicker texture and a slightly more bitter taste then traditional, commercial yoghurts. Greek yoghurt is made via separating the whey and other nutrients from traditional yoghurt, whereas quark is the byproduct of a cheese-making process. Nonetheless both produce offer high amounts of casein-rich protein, with available products such as Arla or Fage offering up to 20g in a serving. A very simple, easy and tasty pre-bed snack.
Next: page 5 of 5 – Casein protein drinks
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
4. Casein protein drinks
SIMILARLY to whey, casein protein shakes are widely available and easy to get hold of. Coupling these powdered shakes with semi-skimmed milk represents a good source of casein-rich protein that will allow you to stay in a continual state of repair during the night. However, as a supplement it is important to make sure that this product is sourced from an Informed Sport trusted supplier who regularly batch-test produce.
Robert Seaborne BSc (Hons), MS
@RobbySeaborne1
