Casein Benefits, Uses and Side Effects

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From muscle building to dental health, casein benefits and uses are many and carry great importance for fitness and health. But, casein side effects are something to be aware of in case dosage is exceeded. Let's have a look!

If you are facing difficulty in building muscle mass, then Casein can be the solution to your problems. Casein protein can make a real difference to your workout routine and give you tremendous results. Find out more about the uses, side effects, and benefits of casein in this blog. 

What is Casein? 
Casein is a slow digesting protein. It is the main protein in milk and accounts for 80% of the total protein. It has a high biological value, just like whey protein. Rich in all essential amino acids that the body needs to process, casein will be a great addition to your workout diet. 

 

Casein Protein

(Source – Men’s Fitness)
 
By consuming casein you get your daily dose of protein without excess carbohydrates and fat. Nutrition experts say that increasing protein in your diet can help in weight loss and decreases body fat. 
 
Thinking of adding casein in your protein supplement routine? These are the benefits and side effects you must be aware of. 
 
Casein Dosage 
Protein dosage varies from person to person depending upon their physical activity, age, medical conditions etc. But the general Casein requirements are discussed below –
  • For an athlete or highly active person aiming to lose weight while preserving lean muscle mass – 1.5 -2.2g/kg body weight. 
  • For a sedentary or someone who doesn’t want to change their body composition – 0.8g/kg body weight. 
How to take Casein?
Casein is an excellent way to avoid metabolic catabolism and extending protein synthesis rate. It will be beneficial if you combine casein with whey protein and have it after your workout. 
 
You can also have this mixture with milk or skimmed milk about 30 minutes before you go to sleep at night. 
 
Benefits of Casein 
These are some of the most common benefits of casein
 
1. It Lasts Longer in Your System 
One of the most talked about advantages of casein protein is its timing. It is known to provide your bloodstream a slow and steady flow of amino acids. It lasts in your stomach for a longer time forming globules of protein. 
 
Having casein proteins will not show magical results in muscle building.  But when you start having a glass of casein right before you go to bed at night, it gets the entire night to work on your body and show appropriate results. 
 
2. Improves Metabolism 
Looking to increase your chances of fat loss and muscle building? Casein proteins can be greatly helpful. A study was conducted in Netherlands and the results showed that multiplying the casein intake by 2.5 times, the participants got a higher metabolic rate while sleeping and they overall fat balance was also better. By keeping your stomach fuller, casein proteins help you in your weight loss journey. 
Casein Improves Metabolism

(Source – Eat This, Not That)
 
3. It gives Greater Gains 
Whenever you start the bodybuilding journey, there is a secret desire to get faster muscle gain. According to fitness experts, casein proteins are great for getting greater gains rather quickly. A study was conducted wherein men were divided into two groups. The group that consumed a combination of whey and casein outperformed others. Over a period of 10 weeks, the whey-casein combination resulted in greater increase in lean muscle and fat-free mass. So the next time you are looking to pump up those muscles, take a combination of whey and casein proteins for a beefed up body. 
 
4. Beneficial for Bones and Teeth 
If you are someone who dreads dentist visits and wants to take care of your teeth, then including casein in your diet is a good idea. A study conducted in the UK showed that casein proteins are effective in reducing and preventing effects of enamel erosion. So for people who have a lot of juices, casein proteins are beneficial, as they reduce acid erosion. 
 
5. Good for Yielding Greater Strength 
People often make whey protein their best friend when they are into bodybuilding. But do you know that casein protein doubles the effect on legs, chest, and shoulder strength, as compared to whey proteins? The greater strength is due to casein’s anti-catabolic properties. 
Casein Helps in Bodybuilding

(Source – Muscle & Fitness)
 
Casein shakes is a healthy alternative to binge eating. You can add a few nuts and fruits of your choice to make it a wholesome power packed glass of goodness. 
 
It is suggested that you take casein protein under the supervision of your nutritionist or trainer. Talk to them about how much quantity would be good for you, and only then include it in your diet. Like we know excess of everything is bad. Casein protein, when taken in overdose, can lead to various side effects. 
 
Side Effects of Casein 
Read on to find out some of the most common side effects of casein. 
 
1. Indigestion 
The long lasting property of casein is what can sometimes be the major cause of indigestion. The reason that it lasts long in the system is that it forms globules of protein as soon as it comes in contact with stomach acids. 
 
When your stomach is empty, it is rather small with a tiny capacity. With distension of stomach, it produces more gastric juices which are essential for digestion. Prolonged distension of stomach may cause bloating, acidity, and even heartburn. Casein intolerance can cause indigestion and uneasiness. 
 
2. Respiratory Problems 
Casein is thick and coarse, it is also a strong mucus forming substance. There are chances that due to the high intake of casein, your respiratory system can get clogged or irritated. 
Respiratory Problems

(Source – Health Awareness)
 
3. Allergies 
Once the respiratory system is clogged, you are more susceptible to getting infected by fever, cold, flu, and asthma. Also, casein can cause allergy to dairy products. Casein is made up of 80%% milk protein, so if you are lactose intolerant it is advised that you stay away from casein and casein supplements
 
Casein allergy can cause similar effects, just like other allergies – swollen lips, difficulty in breathing, hives, and eczema. 
 
4. Acne 
Insulin Like Growth Factor -1 (IGF-1) is a hormone produced in the liver. It is responsible for increased growth of cells in the body, including skin cells. Studies have shown that higher levels of IGF-1 in the blood are associated with greater pore size and higher production of oil in the skin. 
 
It is noted that casein is known to stimulate the release of IGF-1. There are a lot of arguments going on whether or not casein causes acne. It is recommended that you talk to your doctor before taking casein. You can also consult your trainer or a nutrition expert to know the quantity of casein suitable for you. 
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