How much and when?
Casein, like whey, is easy to use and can be consumed any time of the day. However, due to casein's slow digestion and amino acid release, it's generally taken when you might be without food for a long period of time.
As such, many people prefer to consume casein at night with the thought that consuming a slow-digesting protein will help stave off catabolism (muscle breakdown). While there is little research examining the use of casein overnight, it has been shown to reduce protein breakdown and thus may be useful in such situations.
The consumption of casein depends on a number of factors like weight, total protein intake, and whether you're consuming it alone or with other protein sources.
Therefore, if you're taking casein alone, it can be beneficial to devour a large dose to try and maximise anabolism. 40 to 50 grams of casein protein (if consumed alone) for a 200-pound muscle-building male who wants to maximise the muscle-building response, is recommended.
Casein protein can also be combined with whey protein to enhance the anabolic response; if you are seeking a great option for after a workout, try combining whey and casein protein supplements in a 2:1 ratio, respectively.
There is another great application of casein protein powder (for those who like to get creative in the kitchen) is to make ‘protein pudding’. Since casein powder will readily gel/thicken up when mixed in minute amounts of liquid this can be a nice treat for those who get tired of always drinking their protein supplements.
Is it safe?
Few people are allergic to casein protein. They might experience side effects such as upset stomach, pain, diarrhoea, vomiting, and/or other GI problems. Don't use casein protein if you're allergic, or if your physician has advised you against it.
How to choose the right one in the market?
It is always recommended to purchase supplements of such brands, which can provide lab analysis of the products that can ensure that the content written on the label is actually present in the product.
What is Casein?
Casein is the primary protein in milk, which is accounting for approximately 80% of the total protein. Similar to whey, casein protein has a high biological value, which means it consists of all the essential amino acids necessary for all of your processes that require protein. Casein is also known as phopho-protein. It contains all the amino acids essential, which are essential for human body in high proportion, with the possible exception of cysteine. Thus, casein protein may be considered as a highly nutritious protein.
1. Casein is a Slow Digesting Protein
Casein is a slow digesting protein. Casein protein clots in stomach, and forms large globules of protein. It slows down the rate of the gastric emptying, which means that amino acids in casein enter the bloodstream at a sustained rate.
2. Casein For Building Muscle , Strength & Recovery
One scoop of micellar casein protein contains a massive amount of protein, which can help to increase protein synthesis and to develop of lean muscle mass. During a workout session in order to make progress, muscle fibres must be torn and repaired.
By providing an extensive Branched Chain Amino Acid profile, including leucine, isoleucine and valine, casein protein allows for the rapid repair and recovery of muscle fibres that not only decrease muscle soreness, but also help you achieve your goals at a quicker rate.
Casein protein helps to shorten recovery time, which further aids you to go extra mile in the gym and increase strength and power. Both casein and whey protein play an important role in muscle development. But do you different properties, each type of protein should be a part of your sports supplement routine.
3. Casein For Fat Loss
By consuming casein protein one can get a good source of protein without excess fat and carbohydrates. Also, increasing more protein can help to promote weight loss and decrease body fat.
4. Casein For Bones and Teeth
Consuming casein protein may also benefit the dental health and can help to boost teeth enamel and to reduce acid erosion.
5. Casein Protein Before Bed
Casein protein can take up to 7 hours to digest that is approximately equal to any average person sleep at night. Casein extends the release of amino acids into the bloodstream and nitrogen retention that is necessary for protein synthesis.
However, human body isn’t getting any new nutrients during the period spent sleeping. So, human body run out of amino acids in the bloodstream of the body that can start breaking down muscle proteins to fuel itself. Consuming casein protein before going to bed is an excellent way of avoiding protein breakdown and amino acid oxidation.
Whey Protein or Casein, which one is better?
Casein protein constitutes 80% of milk protein. It is recognized for its excellent amino acid content, slow-digestion, and anti-catabolic effect. It should be used at meals (can be combined with other proteins) and at bedtime. It should not be used when trying to accelerate amino acid absorption.
Approximately 20% of the protein found in milk is Whey Protein. Whey is the richest natural source of BCAAs (Branch Chain Amino Acids) and is usually the preferred choice for muscle building, weight loss and managing health. It increases protein synthesis, enhances immune function, antioxidant activity and fast absorption. This is excellent to consume around workout time due to its fast absorption rate. Consume it pre-workout, during workout, or immediately after workout.
Athletes/bodybuilders usually combine the two, consuming whey for quick protein replenishment and baking on Casein for it's slow and steady protein release, leading to muscle recovery while they are asleep.
What are Casein Hydrolysate and Micellar Casein?
Proteins are made up of many peptide bonds that conjoin amino acids via carbon-nitrogen bonds. These bonds split by the process of hydrolysis, which subsequently increases free amino-acid concentrations in the blood. Hence, hydrolysis refers to the splitting of a chemical bond by an H2O molecule.
Casein hydrolysate (also sometimes referred to as hydrolyzed casein) is enzymatically hydrolyzed during processing to improve its rate of absorption. The increase indigestion/absorption rate and amino acid delivery to skeletal muscle tissue arises from the fact that the protein structure is essentially pre-digested into smaller peptide fractions from its intact, original structure.
Micellar casein is a soluble, high-quality milk protein powder with a clean flavour. Micellar casein protein can essentially be described as the whole form; in nature, most casein protein exists as what’s known as a casein micelle.A casein micelle is a colloidal particle that biologically serves to transport insoluble calcium-phosphate complexes in liquid form to the stomach for clotting and subsequent digestion.
Can I take Casein Protein Supplement if I am Lactose Intolerant?
Yes, casein is a protein in milk and has nothing to do with lactose (a sugar component of milk). But if you are highly intolerant, then you may avoid casein too.
Does Rice, Soy, or Almond milks contain Casein Protein?
No, rice, soy or almond milks does not contain casein protein.
Can’t i just drink milk instead of buying a Casein Supplement?
Yes, but it’s actually a better value in terms of price per gram of protein to use a pure casein supplement since milk contains other nutrients like carbohydrates and fats.