It is difficult to meet a person who has not heard of casein protein at least out of the way. For most people, it is associated with some kind of dairy products, and few people think about its importance for a healthy diet. Someone takes it to gain weight, someone simply ignores it, and someone has long and successfully used casein for weight loss.
Casein - what is it?
What is casein protein?
Casein is a complex protein that is found in large amounts (approximately 80%) in mammalian milk.
It is obtained by curdling milk with special enzymes. In simple terms, casein is the “culprit” in the formation of cottage cheese.
It may seem funny that although mankind has long been familiar with casein, previously it was used exclusively as a component of building materials, glue, paint and, horror, plastics. Gradually, it has evolved into a flavoring and preservative component.
Today casein is the leading protein used in sports nutrition. Its features allow you to both lose weight and gain muscle mass, depending on the method and mode of its use. Moreover, when using casein protein, fat is burned, and muscle mass remains unchanged, which makes it an indispensable product when drying for athletes.
If we talk about its effect on the human body, then it is no different from other protein products and does not cause harm. There are, of course, exceptions.
Casein is contraindicated for people with lactose intolerance and pancreatic disease. In these cases, taking it can lead to disturbances in the work of the alimentary tract or nausea.
Important features of casein
We can say that the main distinguishing feature of casein is that the body assimilates it for a very long time. In comparison, whey protein is absorbed twice as fast. But it is this property of casein that ensures a long and uniform supply of essential amino acids to the body. This allows you to minimize catabolism and reduce the amount of fat in the body. Thanks to this, casein comes out on top among substances that contribute to weight loss without harm to the body.
Casein protein is taken as a shake, mixed with milk or juice. Such use causes a long-term feeling of fullness in the body.
And amino acids enter the body within 5-8 hours after ingestion. Which is a very big plus, since it prevents muscle breakdown during periods of sleep and lack of food. Apparently, this feature of his and influenced the fact that he was also called “night” protein. In short, drinking casein after dinner for weight loss is just what you need to get a quick and optimal result.
Based on the above, we can highlight the following features and benefits of casein:
- decreased appetite;
- anti-catabolic action;
- uniform saturation of the body with amino acids for a long time;
- high gluten content;
- affordability due to ease of production;
- contains all amino acids, except for glycol, but her body can synthesize itself;
- completely broken down during digestion.
If we talk about the use of casein for weight loss, then you should pay attention to micellar casein, since the process of its absorption by the body reaches 12 hours. This allows you to maintain a feeling of fullness for a long time.
A quick overview of other types of protein
Protein is used in the body as a building block for muscle tissue. In sports nutrition, proteins are understood as dry concentrates, which are 75-90% protein. In addition to casein, there are five main main types of protein. To compare them with the properties of casein protein and make a personal conclusion, you can read the brief overview of all these types of protein below and compare them with the features and order of intake.
Whey Protein
Whey protein is produced, as the name suggests, from whey. In percentage terms, it accounts for 20% of all proteins in milk.
Features:
- high rate of absorption by the body, literally within one and a half to two hours;
- contains all essential amino acids.
Admission procedure
Take whey protein in small doses every three to four hours as a shake. It is ideal for immediate post-workout intake. To reduce catabolism, it is recommended to drink in the morning immediately after sleep.
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Milk protein
Dairy is made directly from milk. As a result, it is 20% whey and 80% casein.
Features:
- it is an inseparable whey-casein protein mixture;
- has an average rate of assimilation;
- contains immunoglobulins, alpha-lactulbin, polypeptides, etc.
Admission procedure
Since it contains both whey and casein proteins, milk protein can be taken either after workouts or at night, depending on the desired result.
Soy protein
Soy protein is a vegetable protein produced by the dehydrogenation of soybeans.
Features:
- suitable for use by vegetarians and people with lactose intolerance;
- unlike proteins of animal origin, it contains more lysine and glutamine;
- lowers blood cholesterol levels;
- has a low rate of absorption by the body.
Admission procedure
Soy protein is consumed between meals, as well as before and after training.
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Egg protein
Egg protein is considered the benchmark protein and is made from egg whites.
Features:
- has the highest possible absorption rate by the body;
- characterized by high biological activity;
- is the most expensive protein, therefore it is extremely rare in pure form;
- high amino acid content;
- suitable for people with lactose intolerance.
Admission procedure
The intake of egg protein is carried out before training, then within an hour after it, and also at night.
Complex protein
A complex protein is a mixture developed by nutritionists and sports nutritionists with different contents of two or more proteins.
Features:
- maximum content of nutrients and amino acids;
- the content of slowly digesting proteins;
- also used for weight loss;
- increases endurance.
Admission procedure
A complex protein is taken based on the percentage of different proteins. It is most commonly consumed after workouts, between meals, and at night.
Influence of casein on mass gain
It is good to use casein when gaining mass, as it reduces catabolic processes by more than 30 percent. But it should be taken in combination with other proteins. So during the day, it is recommended to take whey protein every three to four hours, and drink casein protein after training and / or before bed. This will minimize the effects of cortisol on muscle tissue and prevent fiber breakdown.
Many people mistakenly believe that casein should not be drunk after training when mass gaining. But this is a false opinion, which has been refuted by modern research. In the first few hours, the body does not need proteins, but carbohydrates, and the muscles themselves begin to “build” after a few hours. So the increase in muscle mass does not depend on the rate of protein absorption in this case.
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Reviews
Reviews of casein protein intake are overwhelmingly positive. Negative reviews are mostly related to flavor choices, as some like the strawberry and cream flavor while others prefer chocolate. But at the same time, everyone confirms the ability of casein to suppress appetite and catabolic processes.
Popular questions about casein
To make our article as useful as possible, we've selected the most frequently asked questions about protein casein and tried to provide simple yet comprehensive answers.
| Question | Answer |
| How to take casein protein correctly? | The drug should be taken 3-4 times during the day (no more than 30 grams at a time) separately from any other food, and the last dose should be at night. |
| Are there any contraindications for taking casein? | Only in case of intolerance to milk sugar and diseases of the pancreas, casein should not be taken. There are no other contraindications. |
| When is the best time to drink casein protein? | Casein protein can be taken several times throughout the day and at night. |
| Is casein protein suitable for weight loss for girls? | The answer is unequivocal - yes, since it reduces hunger. |
| What's the best casein protein? | The best, of course, can be considered micellar casein, since the time for its absorption by the body is 12 hours. |
| Can you drink casein instead of dinner? | Sure. Moreover, it promotes early weight loss. |
| How to drink casein protein for weight loss? | For the purpose of losing weight, casein is best consumed in the form of cocktails based on milk or juice. |
Summing up, we can safely say that for people seeking to lose weight, it is casein protein that is the best option, since it is a healthy and safe product for the body. Moreover, it can be used both to suppress appetite and to maintain the existing muscle mass.
