Like whey, casein is also derived from milk. Generally, milk contains two types of protein; one is whey and the other is casein. So, casein is a protein that is found in milk and dairy products and it gives milk its white color. Cow’s milk accounts for around 80% of casein protein. It is also sold as a protein powder supplement which is commonly used by bodybuilders to promote exercise recovery and increase muscle size. People often get confused between casein proteins and casein peptides. Don’t get confused between them. Casein peptides are made up by breaking down casein protein into smaller pieces.
Here are some facts about casein protein that you should know:
- Casein is a protein supplementation that works with a great deal of efficacy with regard to stimulating muscle protein synthesis (MPS). That’s why it helps the fitness enthusiast increase muscle mass and muscle tone, and therefore aids in the process of fat loss; exactly what we want from it.
- Micellar casein is the most natural form of casein protein that closely resembles the chemical structure found in milk. Casein, by grouping together in tiny balls, makes micelles that allow it to clot in your stomach when digested, which in turn slows down the absorption.
- Many people generally get confused between whey and casein, which one is better? But there should be no comparison; both proteins have their unique properties. Whey is a fast-digesting protein whereas casein is a slow-digesting protein, which means when we consume it; it delivers amino acids in smaller amounts, but over a longer period of time than whey- roughly 2 to 4 hours. This means you get a steady stream of nutrients to your muscles, which may be more beneficial in protecting lean mass, or in other words, it acts as an anti-catabolic protein.
- Like other dairy sources, casein also improves your dental health. It has been suggested in studies that casein’s calcium, phosphate, and hydroxide content has the potential to strengthen tooth enamel against acid erosion and damage. Casein may also prevent tooth-decaying bacteria from attaching to teeth, thus helping to keep cavities away.
- The appropriate dose of casein depends on various factors such as the consumer’s health, age, and several other conditions. There are myths that high protein intake causes ill health, which have been debunked many times. Several studies and reviews have highlighted that there are no negative side effects in healthy individuals. The only exception is that those who have current kidney or liver disease need to limit their protein intake.
- Casein proteins’ greatest advantage is hunger satisfaction. Since casein is a creamier protein than plain whey protein, the feeling of hunger gets reduced immediately after intake, which should be taken before bedtime. Studies have shown that if you increase the casein intake by 2.5 times, there is an increase in fat burning while you sleep and the fat balance in your body is improved. Casein protein contains high levels of calcium, which also has been shown to help decrease body fat, is good for your bones and for your overall health. So, if you feel hungry at late night you can take a casein protein milk shake with a clear conscience and enjoy the delicious flavors.
Hope we have provided you with the information you seek about casein protein and you can try this awesome product from MEALO and feel the difference!