If you are into fitness and bodybuilding, then you might have heard of casein protein supplements. They are quite popular and come a close second to whey protein supplements. Read on to know all about casein protein – what is it, benefits, side effects, is it safe to take casein protein every day, casein protein vs. whey protein etc.
Casein protein provides the body all the amino acids needed for proper muscle growth. It comprises 80% of the total protein in cow’s milk and the remaining 20% is whey protein. Casein protein is made from skim milk after whey is separated. First the whey is drained, then the remaining milk curds are washed with water, drained, dried, and ground into powder form. Both whey and casein proteins are high quality and complete proteins which would aid in building lean muscle mass and improve your overall athletic performance. Research says that due to the acidic environment in our stomach, casein protein is converted into el globules and it takes twice as much time to digest casein protein than whey protein. This is the reason it is called a slow-digesting protein. It may take up to 7 hours to be absorbed by the body.
There are two main forms of casein protein. The most popular form is called Micellar Casein and it gets digested slowly. The other form is Casein Hydrolysate. This is a predigested form and gets rapidly absorbed in the body.
If you want to try a casein protein, it would be best to ask your doctor and trainer. GNC Pro Performance 100% casein protein is the top selling GNC casein protein supplement. Each serving provides 25 g high quality protein. It is available in a delicious chocolate flavor. As a dietary supplement, mix 1 scoop in approximately 290 ml chilled milk or water. For best results consume 1 – 2 servings per day, or as suggested by your trainer.
A lot of people also ask – is it safe to take casein protein every day? Yes, you can take casein protein shake every day (1 -2) servings depending on your workout routine and lifestyle. If you are lactose intolerant, the best protein supplement for you would be whey protein isolate. But you can also talk to your doctor and include a casein protein in your fitness routine.
Casein protein vs. whey protein –which one is better?
A commonly asked question is casein protein vs. whey protein which one is better for me? There would be no correct answer to this. It all depends on your fitness goals. Everyone’s body is different and it reacts in particular ways to different supplements. If your friend is benefitting from casein protein supplement, you might or might not have the same results. It is a common myth that casein protein supplements cause weight gain. On the contrary, casein protein helps with fat metabolism and helps with weight loss and weight management.
Both casein protein and whey protein are part of milk. Whey protein is formed as a by-product during the cheese making process. The liquid whey that’s separated goes through various stages of purification and filtration and the end product is whey protein powder. There are three kinds of whey protein –
- Whey protein concentrate – it is the most basic form and goes through least amount of filtration. The protein content is around 70% and that’s why it is the most affordable out of the three kinds of whey protein.
- Whey protein isolate – it is the purest form of whey and has 90% pure protein. It goes through maximum stages of purification which means it has the least amount of fat and lactose, making it ideal for people with lactose intolerance as well.
- Whey protein hydrolyzed – this is partially digested form of whey which means larger peptide particles are already broken into smaller particles. Since it is partially digested, it is easy on the stomach and gets absorbed quickly.
Casein protein benefits
Some of the main benefits of casein protein are –
- Aids muscle growth
If your fitness goal is muscle growth, then casein protein is a great option. It is known for its muscle building effects as it is enriched with essential amino acids.
For muscle growth if you are confused casein protein vs. whey protein, then take your trainer’s advice.
- Reduces hunger
Casein protein is a slow digesting protein and makes you feel fuller for longer. This in turn reduces your appetite and helps in calorie control. So if you are trying weight loss or weight management, then you can consider including casein protein supplements in your routine. Regular consumption of casein protein will also enhance your metabolic rate which helps in burning more calories.
- Prevents muscle breakdown
When you do intense workouts, you need to prevent muscle breakdown and soreness. In a study it was found that people who consume casein protein supplements before bedtime have an increased protein synthesis rate. You can have it post workout or at bedtime for best results.
- Helps with muscle retention
People who are on low-calorie diet are always concerned about losing muscle mass. Your body might not get enough calories to support your energy needs throughout the day. That’s why it is recommended to add casein protein which will increase your overall strength and will help with greater lean muscle retention rate.
- Good source of calcium
Casein protein powder is an excellent source of calcium and may provide up to 50% of your daily calcium requirement. It also contains bioactive peptides that have been shown to lower blood pressure.
- Improves your sleep quality
Casein protein is known to improve sleep quality. It is enriched tryptophan, an amino acid that helps regulate sleep cycle.
When to consume casein protein?
Ideally casein protein should be taken before bedtime, after intense workouts, or as mid-meal snack. When you have it before bedtime, it will help with optimum recovery. For those who are on a weight loss or weight management journey, the best time to take casein protein is in-between meals. You can have it as a healthy snack and control your calorie intake.
Casein protein side effects
Whenever you include any new supplement in your fitness routine, there are chances that for the first few days you might see some side effects. Some of the most common side effects of casein protein are – wheezing, coughing, gas, diarrhea, redness and rashes, itching, constipation, stomach cramps, heavy breathing, acne etc.
If the signs persist, stop taking the supplement and seek medical help at the earliest. It is recommended that you go through the dosage instructions carefully. Consume only the mentioned quantity and excess amount may cause allergic reactions and side effects.
If you are pregnant, a nursing mother, or someone who takes any kind of medication or treatment for a chronic illness, then don’t take any random casein supplements unless especially recommended by your doctor.
