If you are looking to increase your protein intake, protein powders are an easy way to do so. Numerous types of protein powders are available on the market, it can be a tough decision to figure out which one suits your best to attain your fitness goals.
Well, one popular choice for building muscle mass and improving abs is a milk protein called casein. Casein is a dietary supplement quite popular among athletes and bodybuilders. It is valued for its slow digesting traits, which offer a steady supply of amino acids over time, making it a perfect option for muscle recovery and growth. Dive into this article to learn more about casein, how it works, its health benefits, how much to take and side effects.
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What is Casein Protein?
Casein is a superior-quality protein obtained from milk, constituting around 80% of the total protein in cow’s milk, while whey accounts for the remaining 20%. Casein is the curd part of the milk, while whey is the liquid. For instance, in cottage cheese, the liquid settles on top is the whey that has separated the firm casein containing the curds beneath. Casein forms a gel-like component in the intestine, which slows down the gastric emptying time and absorption. This distinct quality makes it ideal for sustained release of amino acid delivery to the muscles.
Casein protein is available in two types including:
Micellar Casein is the most common form of protein supplement available that contains 80% protein by weight. It is known for its slow-release properties.
Casein hydrolysate is a pre-digested form of casein that is absorbed more quickly than micellar casein.
Nutritional Profile of Casein Protein
The nutritional value of casein protein can vary depending on the brand and preparation, but here is an approximate nutritional content per 30g serving (1 scoop):
Calories: 110-120 kcal
Protein: 23-26g
Carbohydrates: 1-3g
Fat: 0.5-1.5g
Calcium: 50-70% of the daily value (DV)
Casein is high in essential amino acids, particularly glutamine, which supports muscle repair and immune function.
Health Benefits of Casein Protein
Muscle Growth /Recovery
Casein is a complete source of protein, containing all nine essential amino acids. Its slow digestion process provides a prolonged supply of nutrients to the muscles, promoting muscle growth and recovery, especially during sleep. Casein powder serves as the best choice for athletes and fitness enthusiasts looking to build muscle mass.
Reduces Hunger
Adding casein protein powder into your fitness regimen reduces appetite by increasing satiety and delaying hunger. This is because casein takes several hours for the system to digest and absorb it. Thus, casein protein is a valuable addition to meal plans for those who are looking to lose weight.
Fat Loss
Several pieces of evidence reveal that casein protein can aid in fat loss by promoting satiety, reducing overall calorie intake, and preserving lean muscle mass during the weight loss journey.
Augments Bone Health
Packed with the goodness of calcium, casein supports vascular health, builds stronger bones, improves bone density and lowers the risk of fractures and osteoporosis.
Supports Immune Function
Casein is loaded with bioactive peptides that may strengthen immune function and reduce inflammation.
Sustained Energy
Consuming casein protein slows down the digestion process and offers a steady source of energy, which makes it a beneficial supplement for those who are fasting for long periods.
How to Add Casein Protein to Your Fitness Regimen?
Pre-Bedtime Supplement
Consuming casein before bedtime supplies amino acids to the muscles overnight, promoting recovery and reducing muscle breakdown.
Post-Workout Shake
Whey protein is usually preferred for post-workout due to its fast absorption; casein can also be used if a steady release of protein is needed
Meal Replacement
Casein’s slow digestion process makes it a great addition to smoothies or shakes as a meal replacement, keeping you full for a longer time and reducing unwanted cravings for junk foods.
Dosage Recommendations
To harness the benefits of training, it’s suggested to consume about 1-2 scoops (20-40 grams) of high-quality casein pre- and post-workouts.
As casein has a gelatinous nature it can become very thick, make sure to dilute it with 237 ml (1 cup) of water or blend it with a shake until smooth. You can also blend casein powder with milk for extra protein and flavour if needed.
Side Effects
Some people may experience bloating, gas, or stomach discomfort, particularly if they are lactose intolerant or sensitive to dairy products.
People with a milk allergy should avoid casein as it can trigger allergic reactions like hives, swelling, or breathing difficulties.
Excessive protein intake, including casein, may put a strain on the kidneys over time, especially in individuals with pre-existing kidney issues.
If consumed in excess amounts, casein protein can contribute to weight gain due to the added calories.
A few casein protein powders contain artificial sweeteners, flavours, or preservatives, which may cause adverse effects in sensitive individuals.
Conclusion
Casein protein is a superior quality, slowly digesting protein form that promotes muscle recovery and growth. In addition, rich in calcium and bioactive peptides it may improve bone health, lower blood pressure and keep you satiated for a longer time. By adding it into a well-planned fitness regimen like having it pre- and post-workout, before bedtime or as a meal replacement you can reap its incentives.
However, it is essential to consider potential side effects and choose high-quality products to ensure you’re getting the best results without adverse effects. Always consult with a healthcare provider before adding any new supplement to your diet.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition
Jooyoung Kim 1,
https://pmc.ncbi.nlm.nih.gov/articles/PMC7451833/
Casein Protein Supplementation in Trained Men and Women: Morning versus Evening
JOSE ANTONIO 1,‡, ANYA ELLERBROEK 1,*, COREY PEACOCK 1,‡, TOBIN SILVER 1,‡
https://pmc.ncbi.nlm.nih.gov/articles/PMC5421981/
https://www.mdpi.com/2072-6643/12/8/2299
