NBS Micellar Casein

Directions & Optimal Usage

NBS Micellar Casein vs. NBS Whey Isolate

In terms of amino acid profile and bioavailability, both micellar casein and whey protein isolate reign supreme. The major difference between the two is really what makes each one superior in their own right. One of the biggest benefits of whey is how quickly it gets into your system. This is extremely helpful after workouts when you want to start the repair process immediately. However, this is part of the drawback of whey as well. It gets into the system quickly, but it is also short-lived. Micellar casein on the other hand digests more slowly, providing a more sustained amino acid release over approximately 8 hours. Think of it as an amino acid drip feed to repair damaged tissue. The varying speed of digestion is the reason we use a combination of whey protein isolate and micellar casein in our NBS Recovery, to help sustain amino acid release.

NBS Micellar Casein is a cost-effective option for those lifestyle athletes whose training loads are lighter and are looking for a convenient way to help meet their optimal protein needs.

Pre Workout:

Consume 1 serving 30 – 60 minutes prior to workouts to elevate circulating blood amino acid levels. This may help retain lean tissue and recover faster during heavier periods of training.

NBS Tip – Mix 1 serving in a cup of black coffee for a caffeine boost.

Post Workout

Consume 1 – 2 servings with 50 – 100g of easily digestible carbohydrate. Protein needs are tied directly to the intensity of your training. The more muscle breakdown during the workout, the more protein you need after your workout. For best results, use a combination of NBS Whey Protein Isolate and NBS Micellar Casein to take advantage of the varying rates of digestion.

Women Specific Instructions

The protein needs for female athletes remain fairly constant across the spectrum of training types and intensities. As a general rule of thumb, female athletes should consume .9 – 1.1 grams of protein per pound of body weight, with about 20 – 25 grams immediately after training sessions.

The post-exercise recovery window (the timeframe when your body is looking for nutrients to repair the damage done during training) is about 90 minutes for female athletes. This makes it crucial to have a solid recovery plan after each workout. We recommend NBS Micellar Casein immediately after the workout mixed with some fast-acting carbohydrate, with a balanced whole food meal an hour later.

Men Specific Instructions

The protein needs for male athletes are generally tied directly to the intensity of their workouts. As a general rule of thumb, male athletes should consume .75 – 1 gram of protein per pound of body weight, with about 15 – 40 grams immediately after training sessions, depending on intensity.

The post-exercise recovery window is about 3 hours for male athletes. We recommend NBS Micellar Casein immediately after the workout mixed with some fast-acting carbohydrate, with a balanced whole food meal an hour later. If at all possible, consuming a bit more protein and carbohydrate at the 3-hour mark may help boost your recovery.

Examples:

Intense strength training:

Examples of types of workouts would include CrossFit, circuit training, powerlifting, physique transformation. Any strength-based workout that creates a lot of muscle damage.

• Females consume 1 – 1.5 serving(s)
• Men consume 1 – 2 serving(s)

Intense non-strength based activities:

Examples of types of workouts would include any workout where the main focus is at lactate threshold (the level where your muscles are starting to scream at you) or higher. Some examples would be 400 repeats on the track at 5k pace, 3 x 10 minutes on the bike at threshold or higher, 25-yard sprints in the pool or repeats on the rower.

• Women consume 1 – 1.5 serving(s)
• Men consume 1 – 1.5 serving(s)

Endurance-based activities lasting longer than 2 hours:

These are aerobic based activities that are not intense in nature. Workouts could include running, biking, swimming or cross-country skiing.

• Women consume 1 serving
• Men consume 3/4 serving

NBS Tip – Mix with 10 oz. of coconut water, 1 – 2 tbsp. of plain sugar and 2 tsp. of cocoa powder for a delicious post-workout treat.

During the Day

Consuming enough protein to support your active lifestyle can be challenging. Adding 1 serving to your smoothie(s) will help you hit those numbers.

NBS Tip – Mix 1 serving with 10 oz. of milk alternative, 1 cup frozen cherries, a handful of spinach, 2 tablespoons of rolled oats, 1 tbsp. of almond butter and 2 teaspoons of cocoa powder.

Before Bed

Physique athletes have eaten cottage cheese before bed for years due to the high casein content. While your goals may be different than this type of athlete, consuming a casein rich snack before bed will help ensure your body has the needed nutrients for optimal recovery.