Are you more concerned with your physical fitness and nutrition? Then you should take your supplements seriously.
While effective training and intuitive eating habits are the two pillars of every smart person’s routine, utilizing the right supplements, like casein protein, can help you reach a new level of health and potential regarding your workouts and recovery.
This article is tailor-made just for you to have a deep knowledge of casein protein powder.
What is Casein Protein?
Casein is a protein present in dairy products, including milk. It makes up around 80% of milk, cheese, and yogurt protein. Additionally, it is available as a protein powder dietary supplement.
Bodybuilders frequently use it to improve post-workout muscle repair and growth. Casein can also be found in baby formulas made from dairy.
Casein is a complete protein. This indicates that it includes all amino acids the human body requires. The purest form of casein is a tasteless solid with a white color. It is a component of milk produced by all mammals.
Human breast milk has 40% casein and 60% whey protein, but cow’s milk protein contains 80% casein and 20% whey. Casein binds to calcium and phosphorus, making milk an excellent source of these essential minerals.
Nutritional facts about Casein Protein
The nutritional benefit in one scoop (34 grams) of casein protein powder contains the following:
|
Nutritional Facts |
Estimated Values |
|
Calories |
120 kcal |
|
Protein |
24 g |
|
Fat |
1 g |
|
Carbohydrates |
4 g |
|
Calcium |
50% of the RDI |
|
Iron |
4% of the RDI |
Protein
The major focus of casein protein powder is protein. One scoop (about 34 g) of casein protein powder contains 24 grams of protein per serving.
Casein is a complete protein because it has all nine necessary amino acids.
Vitamins and Minerals
It is an excellent source of calcium. Casein protein powder includes 667 grams of calcium and provides 50% of the recommended value of calcium intake.
Calcium is essential for numerous bodily activities, including teeth and bone formation, hormone secretion, muscle function, and the circulatory system.
Health Benefits of Consuming Casein Protein Powder
Here is a list of a few major benefits of consuming casein.
Build More Muscle
Casein protein is a fantastic choice for muscle building. Even though it digests and absorbs slower than whey protein, it has been demonstrated to affect muscle growth when taken before a workout.
Also, casein may be a better late-night snack for gaining muscle while you sleep. A steady stream of amino acids is delivered to your muscles throughout the night by the gel that casein forms in your stomach, promoting muscle growth and recovery.
Increases Satiety
Casein, a protein found in dairy products, increases feelings of fullness and delays hunger. This is because your body takes several hours to digest and absorb it.
As a result, if you want to lose weight or have trouble staying full between meals, adding casein protein to your diet may be beneficial.
Promote Dental Health
Casein will help you improve oral health, like other dairy products. T the calcium, phosphate, and hydroxide content of casein may strengthen tooth enamel against acid erosion and damage. Also, casein may help prevent cavities by keeping microorganisms that cause tooth decay from attaching to teeth
Lower Blood Pressure
Some casein protein powders are a great source of calcium, providing roughly 50% of the recommended value per serving. Numerous body processes connected to healthy bones, muscles, and arteries are supported by calcium.
Additionally, casein protein includes bioactive peptides that have been demonstrated to lower blood pressure similarly to some of the regularly prescribed blood pressure-lowering medications.
Improves Recovery
You would think that going to the gym would instantly make your muscles bigger and stronger, but your body might only be able to do that with adequate nourishment. The two go hand in hand.
It has been shown that supplements can help in muscle growth, maintenance, and repair. Casein is a key component for supporting this process.
The muscle fiber is damaged following a workout. Proteins and amino acids are utilized in our bodies to repair and build muscle, resulting in bigger and stronger muscles.
The unique thing about casein is that it can supply protein for multiple hours following a workout, keeping your body protein-positive and potentially supporting the growth of your muscles.
Bone Health
Dairy products with a high casein content are excellent calcium sources. Most individuals need 1,000 to 1,200 milligrams (mg) of calcium each day. Foods high in casein may help prevent osteoporosis, given the combined necessity of appropriate calcium and protein intake for bone health.
Types of Casein Protein Powder
Casein protein powder is a little more difficult to find. There are two ways to consume it:
- Micellar Casein
- Casein Hydrolysate
Micellar Casein
It is the purest form of casein protein on the market. It is in its natural state, which makes digestion and absorption easier.
When digested, it forms micelles – little balls that allow it to clot in your gut and perhaps slow absorption.
Since it gels in the small intestine and releases slowly over six to seven hours, it is an anabolic, slow-release protein.
It increases continuous protein synthesis by continuously releasing essential muscle-building amino acids such as leucine, arginine, and glutamine.
Fitness professionals advise not to take it right away after exercise.
Casein Hydrolysate
It is the protein that has been chemically separated from the insoluble component of milk. It is the lowest quality casein and is often used as a food component.
Hydrolyzed protein is partially broken down to enable faster absorption and digestion. This type is predigested and quickly absorbed.
It dissolves in the stomach and does not clot. It is said to neutralize capsaicin, the spicy and active element in peppers like jalapenos, habaneros, and other chili peppers.
Because of the processing and additional manufacturing steps, hydrolyzed casein costs significantly more than micellar casein.
Risk factors of Casein Protein:
Casein supplements are generally risk-free for most people. Most healthy adults suffer no side effects when taken at the recommended doses.
Allergies
Milk allergies are quite common. Casein protein powder comes from milk, so if you’re allergic to dairy, you should avoid it.
Side Effects
You might have to avoid casein protein powder if you suffer from certain medical conditions. Individuals with kidney or liver disease should avoid using casein supplements because low-protein diets are frequently recommended in these cases.
Indigestion
Casein’s long-lasting property can be a primary cause of indigestion.
It stays in the system for a long time because it creates protein globules when it comes into contact with stomach acids.
When your stomach is empty, it is small and has a very limited capacity. When the stomach is bloated, it produces extra gastric liquids required for digestion.
Long-term stomach distension can result in bloating, acid reflux, and even heartburn. Indigestion and discomfort can be caused by casein intolerance.
Respiratory Issues
Casein is a thick and coarse protein that forms a lot of mucus. Your respiratory system may get irritated or clogged due to consuming a lot of casein.
Some of the additional symptoms you may experience are as follows:
- Abdominal cramps or a bloated stomach
- Diarrhea
- Swelling, most commonly in the lips and face
- Rashes
- Hives
- Wheezing
- Throat tightness
- Swallowing difficulties
How to Consume Casein Protein Powder?
Recommended Dosage:
30 g of casein protein powder per day is advised as a dietary supplement. Depending on the individual, it may vary. Before taking nutritional supplements, always consult a doctor.
When to Take Casein Protein?
The hour before going to bed is the ideal time to consume casein protein powder supplements. While you sleep, the slow release of amino acids helps to create and repair muscle tissue.
Casein protein has the potential to satiate or make you feel full like all proteins do. Because it is a complete protein, it has a higher satiety value and muscle-recovery qualities.
Conclusion
Milk contains casein protein, a naturally rich supply of branched-chain amino acids. If you’re searching for a protein source other than whey, casein protein powder is your best choice because it offers many of the same advantages.
It is slow-digesting protein, anti-catabolic, and delays protein breakdown in the stomach. It offers a constant stream of amino acids to the body’s muscular tissues for recovery after hard physical exercise.
Additionally, casein protein promotes general fitness and health by boosting muscular growth and strengthening muscle fibers.
Supplements containing casein protein are generally safe to take and a great way to get your recommended daily dose of protein. When taken before bed, it works even better.
Overconsumption or underlying conditions are the main causes of its adverse effects. Before ingesting any dietary supplements, speak with a healthcare professional.