The casein protein is a slow – digesting dairy protein, which people often take as a supplement. This type of protein is releasing amino acids slowly, so people can take it before bed to help with recovery and reduce muscle breakdown while they sleep. There are many studies in which are shown that it can help to boost the muscle growth, along with a ton of other health benefits.
- 1 Casein Protein shake:
Casein Protein shake:
In one serving of casein protein shake (usually, it is 100 grams), you will get the next nutrition facts:
- Calories: 117 – calories from fat 9 (7.7%)
- Total fat: 1 gram
- Cholesterol: 10 mg
- Sodium: There is no sodium, and you will get 0% from the calories from fat 9
- Carbohydrates: 3 grams
- Net carbs: 2 grams
- Fiber: 1 gram – you will get 4% of calories from the fat 9
- Protein: 24 grams
The percent daily values are based on a 2,000 calorie diet, so your values can change depending on your calorie needs.
Casein protein is derived from milk:
Milk has two types of protein – whey protein and casein protein. The whey protein is 20% of the milk protein, while casein protein is 80%. The whey protein is digested quickly, while the casein protein is digested slowly. This is one of the most important differences between these two popular dairy proteins.
Like other animal proteins, casein protein is a complete protein source. This means, casein protein can provide all the essential amino acids that your body needs for growth and repair. Also, it has various unique proteins and bioactive compounds and some of them have health benefits. There are two main forms of casein protein:
- Casein hydroxylate: This form of casein protein is predigested and rapidly absorbed.
- Micellar casein: This is the most popular form of casein protein, and it is digested slowly.
In a 1.16 ounce (33 grams) scoop of standard casein protein powder, there are 24 grams of protein, 3 grams of carbs and 1 gram of fat. Also, the casein protein may contain various micronutrients, such as calcium, but the exact composition will depend on the brand.
Casein protein much longer to digest than whey:
The casein protein is well – known as a time release protein, due to its slow absorption rate in the gut. This means that the casein protein feeds your cells with amino acids at a low level over a long period of time. Casein protein can help your cells synthesize protein, even during times when your body might normally be breaking down its own muscles to feed itself, such as when you have not eaten for some time. This is a reason why casein protein is called anti – catabolic, and it can help to reduce the muscle breakdown.
In one study, was tested, digestion speed by providing participants with either a casein or whey protein shake. In this study was monitored the blood amino content, especially the key amino acid leucine, for seven hours after ingestion. They have found a quicker and larger spike from whey protein due to its rapid absorption rate. Despite the smaller initial peak, casein levels can stay more consistent over time. In another study, scientist have given participants either whey protein or casein protein, and they measured their digestion rate by analyzing levels of the amino acids, leucine, over a seven – hour period.
It was found that the circulating levels of leucine rose 25% higher in the whey protein group, and this indicates faster digestion. This means that the casein protein group reduced the total amount of protein burned for fuel over a seven – hour period. This means that they have an improved net protein balance, which is a key factor for muscle growth and retention.
Casein protein is very effective for muscle growth:
The casein protein has been used for decades by bodybuilders and athletes. Like other animal proteins, casein protein has all the essential amino acids, which your body is unable to produce naturally. The most important thing is that casein protein provides a high amount of leucine, which initiates muscle protein synthesis. When you consume a low or moderate amount of casein protein, then it can help to boost your muscle growth simply by increasing your protein intake.
In one study were compared people who took casein protein to two other groups. One group consumed whey protein and the other group did not consume protein. In this study, it was noticed that the casein protein group has experienced double the muscle growth and triple the fat loss compared to the placebo group. Also, the casein group has experienced more fat loss than the whey group. It can help to enhance the long – term muscle mass by reducing the protein breakdown.
This process is happening on a daily basis when your body is low on energy and amino acids. It is accelerated during the exercise or weight loss. For this reason, casein protein is often used at night to help to prevent the protein breakdown which may happen, since you go through a relatively long period without food while you sleep.
In another study, the casein protein shake, which has been taken before bedtime, helped strength – training men to increase the type 2 muscle fiber size by 8.4 cm2 in the supplement group, compared to the 4.8 cm2 in the training – only group. Also, they have found that the casein group has increased strength to a greater extent, or about 20% more than the training – only group.
Casein protein may have other impressive benefits for your health:
There are some preliminary studies in which are found that the casein protein can have other impressive benefits, such as
- Fat loss: In one 12 – week training study was found that the average fat loss among people who were taking casein protein supplement was three times greater than in the placebo group.
- Reduction in free radicals: It is noticed that some of the peptides in the casein protein powder may have antioxidant effects, and they fight against the buildup of harmful free radicals.
- Triglyceride levels: In one study in 10 overweight people was found that casein protein can reduce the triglyceride levels after a meal by 22%.
- Antibacterial and immune benefits: There are some studies in which are said that casein protein can provide antibacterial and immune benefits and reduce the high blood pressure.
Does it have any harmful side effects:
There is a myth that the high protein intake can cause ill health, but this myth has been debunked many times. In direct studies and reviews have been highlighted that there are no negative effects in healthy people. The only exception is in people who have liver disease or kidney disease at the moment and who need to limit their protein intake. People, who take one to two scoops of casein protein per day, have fewer chances that they will get any noticeable side effects, let alone serious ones.
Also, some people are allergic to casein protein or intolerant to lactose, which is often found in small amounts in the casein protein. Also, other people may become bloated, or they can experience other digestive symptoms, but this depends on the person. Like whey protein, casein protein is safe for the human consumption. As we have said above, casein protein can have some impressive long – term benefits for your health.
How to supplement with casein protein and maximize the benefits:
The casein protein powder is a high – quality source of protein, and it is very convenient. If you are taking the casein protein before or after a workout, then it makes sense to use a faster – digesting form, like the casein hydroxylate, or you could simply take the whey protein. In the most cases, people who supplement with casein protein, take it before going to bed. You can eat one to two scoops (25 – 50 grams) of casein protein powder mixed with water.
Also, you can put casein protein and water in a shaker bottle and mix it that way, or in a blender with some ice. Also, you can put it in a bowl and stir it with water until it gets a pudding – like consistency and then, put it in the freezer for five minutes. Then, the casein protein tastes a little bit like ice cream or frosting, especially with flavor like vanilla or chocolate.
You can get plenty of casein protein from the natural dairy products. Cheese, natural yogurt and milk are very high in protein. You can eat cottage cheese or a high – protein natural yogurt, because they are some of the most popular ways of getting dairy protein without too many calories, so do not doubt to add them in your diet.