fat burning

Casein: what is it? Why is casein protein not recommended? How to take casein protein and which is better

Casein is a protein supplement that provides the athlete's muscles with building material for growth for a long time and prevents catabolism.

Complete nutrition of an athlete is impossible to imagine without special nutritional supplements. And it is better to give preference to natural preparations of natural origin.

Fatty cottage cheese contains up to 22% casein

Casein (also known as caseinogen) is a milk protein formed by curdling milk with special enzymes. Of all the proteins in dairy products, casein accounts for 80%.

Refers to complex, complete proteins. It contains all kinds of essential acids that are vital for the human body. In the stomach, under the influence of enzymes, casein forms a dense clot, which slowly breaks down, releasing calcium and phosphorus.

Available as a white powder, which is used to make protein shakes. Sold as part of ready-made mixes for shakes and protein supplements. Pure casein without pronounced aroma, curd taste. In cocktails with casein, as a rule, there are flavorings, sweeteners, and sometimes dyes.

How does it work in training?

Lose weight using casein is quite real

Casein is a slow-digesting protein, so it makes no sense to take it after training. It will not be absorbed quickly enough to replenish the amino acid levels needed by the muscles. High-speed proteins, such as whey, will be more relevant at this time.

Before training, casein is only appropriate during a weight loss diet, so that due to insufficient nutrition, the muscles do not suffer from intense exercise.

Mass Gain Reception

When gaining muscle mass, casein should be taken only at night - to slow down catabolism and provide muscles with a supply of protein. This will prevent the damaging effects of cortisol.

When burning weight

Due to the fact that casein occupies the stomach for a long time with work, it has the effect of reducing appetite, which makes life much easier during a weight loss diet. It gives a feeling of satiety for about 7 hours, which saves you from night hunger, while the body is supplied with a sufficient amount of protein. In addition, it allows you to save muscle mass and increases the release of heat from your body, which speeds up the metabolism and the process of burning subcutaneous and. 10 g of casein contains only 36 kcal, so it does not add extra fat.

Why does an athlete need it?

Taking casein reduces the need to eat "tons" of food

To achieve the desired results, whether it is a set of muscle mass, increased endurance in training or rapid fat burning, a high amount of protein products must be present in the athlete's diet, because protein is a necessary building material for muscle tissue.

In order not to have to eat kilograms of meat, eggs and cottage cheese, which, in addition to proteins, also contain fats and carbohydrates, it is wiser to supplement the diet with protein supplements. The diet should contain both fast-acting proteins, which provide high anabolism, and slow ones, which provide long-term muscle nutrition.

Anabolism (from the Greek ἀναβολή, “rise”) or plastic metabolism is a set of chemical processes that make up one of the sides of the metabolism in the body, aimed at the formation of cells and tissues.

Source Wikipedia

What is the use of casein for an athlete:

Saturation of the body with essential amino acids
Strengthening of the skeletal system due to the high content of calcium
Reduced feelings of hunger
Protection against muscle breakdown (catabolism) at night
Acceleration of metabolism
Compensates for the lack of protein in the diet during the diet.

Types of casein protein

There are three types of casein protein:

casein hydrolyzate. It is obtained in the process of hydrolysis, during which amino acid bonds are destroyed, and the rate of protein absorption increases.
Micellar casein. Obtained by ultra- or microfiltration of milk, in which casein is separated from whey, fat and lactose. The natural structure of the protein is preserved. It is absorbed more easily than caseinate, but for a longer time (up to 10 hours). Solubility in the liquid is low, the cocktail is thick, mushy.
Caseinate. It is a mixture of protein and salts of calcium, sodium and potassium. The protein content in such a mixture is not less than 90%. Caseinate dissolves easily in liquids, which is why it is often used in industrial cocktails.

How to take casein protein

Take casein in the form of a cocktail from the required amount of powder dissolved in a glass of milk. For taste, you can add a spoonful of cocoa, a pinch of vanilla or cinnamon. Mixing is best done with a shaker.

The dosage depends on the purpose for which the protein is taken.

At the stage of mass gain - 40 g of casein before bedtime.
During the drying period - take at night and between main meals, 15-20 g, with water or up to 4 times a day.
If you have to skip a meal, the dose of protein will be 35-40 g.
To enhance post-workout anabolism, casein can be paired with whey protein in a 1:2 ratio (one part casein to two parts whey)

These figures are approximate, a more accurate dosage is calculated based on the athlete's body weight and the amount of protein supplied with food.

What can be combined with

You can use casein in its pure form. But sometimes the best effect will be from combining it with other, more quickly digestible products, such as whey protein. In such a combination, the benefits of these products are mutually enhanced. Eliminates such a lack of casein as a low anabolic effect. A similar result can be achieved by combining casein protein with leucine or (a complex of amino acids).

What foods contain casein

Most casein is found in dairy products. Content as a percentage of the total amount of proteins in the product:

cow and goat milk - 80%
hard cheeses - 30%
soft cheeses - 28%
pickled cheeses - 26%
fat cottage cheese - 22%
fat-free cottage cheese - 18%
sour cream (fatty) - 15%
curdled milk, kefir - 15%
bio-yogurts and curds – 9%
sweet yoghurts - 6%

How is casein different from other types of protein?

The main "rival" of casein is whey protein. Their "rivalry" begins in the sports nutrition store, when the buyer has a dilemma what to take. The main difference is in the rate of protein digestion. Casein is digested for a long time, studies have shown that after taking casein, a high concentration of amino acids remained in the blood of the subjects for 5 hours.

Side effects from taking

Side effects with moderate use are quite rare and are temporary. Contraindications for admission are individual intolerance (allergy) and serious diseases of the digestive system.

Allergy

Allergy to casein is a common phenomenon. It manifests itself in childhood and disappears during adulthood in 85% of allergy sufferers. And yet, if a person has an intolerance to dairy products, then he is allergic to casein.

Allergy symptoms:

Skin rashes
Edema of mucous membranes
Breathing becomes difficult

Casein allergy is not treated, antihistamines and corticosteroids only relieve symptoms. Therefore, an allergy sufferer should refrain from eating milk proteins.

Impact on the human body

By itself, casein protein does not have a negative effect on the body. The essential amino acids, calcium and phosphorus, with which it is rich, are useful for all people. However, everything is good in moderation. Considering that casein is absorbed slowly, it gives an increased load on the digestive system. With excessive consumption, unpleasant sensations in the stomach (a feeling of heaviness), bloating, nausea, and vomiting are possible. With prolonged abuse, there is a risk of diseases of the gastrointestinal tract.

Effect on potency

Proteins of animal origin do not adversely affect sexual function, in contrast to, which can increase estrogen levels. Therefore, you need to choose pure milk casein, without the admixture of soy protein.

What to look for when buying casein protein? A good product should not contain:

No synthetic additives, only natural dairy raw materials
vegetable fats
no salt

There should be no mildew smell. The consistency of a homogeneous powder, without lumps.

Preference should be given to micellar casein without unnecessary additives, from a reliable manufacturer. The pursuit of a cheap product can lead to the purchase of a fake or poor quality product, the benefits of which are very doubtful.

Always remember that a quality product cannot be cheap.

Casein protein is an indispensable component of an athlete's sports nutrition. It provides uniform long-term nutrition for muscles and bones, prevents catabolism at night. It is also very effective for reducing appetite during weight loss, in this respect it can be useful not only for athletes, but also for people who want to lose weight and are hard to tolerate hunger.

What is the best casein protein? Leave your opinion in the comments or take the poll...

Be sure to read about it

It is difficult to meet a person who has not even heard of casein protein. 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 found in large amounts (approximately 80%) in the milk of mammals.

It is obtained by curdling milk with special enzymes. In simple terms, it is casein that is the “culprit” of the formation of cottage cheese.

It may seem funny that although mankind has long been familiar with casein, it was previously used exclusively as a component of building materials, glue, paint and, oh horror, plastics. Gradually, it evolved into a flavoring agent and a component of preservatives.

To date, casein occupies a leading position among the proteins used in sports nutrition. Its features allow both to 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 for drying athletes.

If we talk about its effect on the human body, then it is no different from other protein products and does not harm. Of course, there are exceptions.

Casein is contraindicated for people with lactose intolerance and pancreatic diseases. In these cases, its use can lead to disturbances in the digestive tract or nausea.

Important features of casein

We can say that the main distinguishing feature of casein is that the body absorbs 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 fatty tissue in the body. Thanks to this, casein comes out on top among substances that promote 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 satiety in the body.

And amino acids enter the body within 5-8 hours after ingestion. Which is a very big plus, because it prevents the destruction of muscles during periods of sleep and lack of food. Apparently, this feature of it influenced the fact that it was also called the “night” protein. In a word, 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:

loss of 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 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 satiety for a long time.

A Brief Overview of Other Types of Protein

Protein is used in the body as a building material for muscle tissue. In sports nutrition, proteins are dry concentrates, which are 75-90% protein. In addition to casein, there are five other main types of protein. To compare them with the properties of casein protein and draw a personal conclusion, you can read the brief overview of all these types of protein below and compare their features and order of administration.

Whey protein is made, as the name suggests, from whey. As a percentage, it accounts for 20% of all proteins in milk.

Peculiarities

high rate of assimilation by the body, literally within one and a half to two hours;
contains all the essential amino acids.

Admission procedure

Take whey protein in small doses every three to four hours as a shake. It is ideal to take immediately after a workout. To reduce catabolism, it is recommended to drink in the morning immediately after sleep.

Dairy is made directly from milk. As a result, it is 20% whey molecules and 80% casein molecules.

Peculiarities

it is an inseparable whey-casein protein blend;
has an average absorption rate;
contains immunoglobulins, alpha-lactulbin, polypeptides, etc.

Admission procedure

Since the composition includes both whey and casein protein, then, depending on the desired result, milk protein can be taken both after training and at night.

Soy protein is a vegetable protein and is made by dehydrogenating soybeans.

Peculiarities

suitable for use by vegetarians and people with lactose intolerance;
unlike proteins of animal origin, it contains a larger amount of and;
lowers the level of cholesterol in the blood;
has a low rate of absorption by the body.

Admission procedure

The use of soy protein is carried out between meals, as well as before and after training.

Egg protein is considered the standard of protein and is made from egg whites.

Peculiarities

has the highest rate of assimilation by the body;
characterized by high biological activity;
is the most expensive protein, so it is extremely rare in its pure form;
high content of amino acids;
suitable for people with lactose intolerance.

Admission procedure

Egg protein intake is carried out before training, then within an hour after it, as well as at night.

A complex protein is a mixture developed by specialists in nutrition and sports nutrition with a different content of two or more proteins.

Peculiarities

the maximum content of useful substances and amino acids;
the content of slowly digestible proteins;
also used for weight loss;
increases endurance.

Admission procedure

Complex protein is taken depending on the percentage of various proteins. Most often it is consumed after training, between meals and at night.

The effect of casein on mass gain

It is good to use casein when gaining mass, as it reduces catabolism by more than 30 percent. But it is worth taking it 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 / and before bedtime. This will minimize the effect of cortisol on muscle tissue and prevent the destruction of fibers.

Many mistakenly believe that when mass gaining, you can not drink casein after a workout. But this is a false opinion, which is 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 in this case, the increase in muscle mass does not depend on the rate of protein absorption.

A beautiful slim figure can be obtained thanks to milk, which contains an important protein. Casein for weight loss or weight gain is an indispensable thing, with the right intake of such an additive, you can achieve beautiful body shapes. It also reduces appetite, keeping the feeling of fullness for a long time. What is this magical powder? And how to apply it correctly?

What is casein

Casein (casein) is a protein of milk origin, that is, it is a component of milk. A big plus is that it does not contain hormones, including cortisol. Protein is essential for proper muscle development and formation. What is the difference between curdled protein and casein? Regular protein acts quickly, while the second one takes time to nourish the muscles. Casein and whey protein work perfectly together. This feature is known in the field of bodybuilding, as well as people who want to lose weight.

Compound

The protein product is produced in the form of a light-colored powder, it has a pleasant milky taste. The advantage of this substance is the complete absence of lactose. People who are lactose intolerant or allergic can safely consume casein protein. The product does not cause nausea, problems with stools and other negative side effects during digestion, on the contrary, it gives a feeling of long satiety.

If you decide to purchase casein in the form of a sports nutrition, then carefully study the composition of the product. Often, along with the treasured dairy product, flavors, dyes and other obscure chemicals enter the body. As a result, casein protein for weight loss or weight gain can spoil your health. Choose goods only from trusted companies:

Among manufacturers of casein for weight loss and sports, the Dymatize company, which began its work in 1994, is popular.
Analogue Dymatize is Elite, Gold, MRM, Nutrition, Optimum, Musclepharm, Power Pro.
These companies produce not only casein protein, but also other types of sports nutrition marked Standard and Universal.

Benefit

Casein is a slow-release protein endowed with anabolic and anti-catabolic properties. It stimulates the production of biological enzymes, helps build muscle mass when there is no way to nourish the body, for example, at night. If you use casein for weight loss, then it will relieve the feeling of hunger, and harmful snacks on the go will simply not be needed.

What is it needed for

Casein protein is an essential dietary nutrition for the body for proper muscle growth with high efficiency. Athletes and other athletes use this protein for a balanced nutrition of muscle tissue. Interestingly, it is not found in all types of milk, but it is in breast milk, cow and goat. The source of casein is hard cheese and cottage cheese.

When to drink

Casein protein reduces appetite, it is very convenient in many situations. This is done without harm to health, so do not be afraid. The best time to take a casein shake when losing weight is during the daytime or those hours when you want to eat something sweet or starchy. As for weight gain, in this case, casein is drunk only at night.

How to take casein protein

If you decide to start drinking casein, then do not rush to pounce on it: this will not bring any benefit, everything should be in moderation. If casein was purchased in the form of sports nutrition, then you should carefully read the instructions on the package, since each manufacturer may have its own dosage. In many ways, the time of admission and the amount depend on the reason that prompted the intake of this supplement.

For weight loss

During the diet period, it is very important to restrain oneself in food, but not many girls and men easily endure hunger. Getting rid of extra pounds is achieved by the right menu, which is recommended to include casein. With casein, all the necessary amino acids enter the body with some slowdown, but fast carbohydrates at the same time - not a single one!

When losing weight, casein should be replaced with one or two meals or snacks, depending on the desired result. One dose accounts for 15-20 grams of dry powder. Remember that casein should not replace more than 50% of the daily protein intake, you also need to eat right. Casein is also drunk before training in the amount of 30 grams. A similar allowable dose is taken at night for best effect. This mode is the right choice when taking casein for weight loss.

For gaining muscle mass

Professionals say that casein is not as desirable when gaining muscle mass as whey protein. It slowly fills the muscles with amino acids, slows down the appearance of appetite, which is undesirable with a rich protein diet. In this case, it is recommended to drink casein at night, when the body “starves” for 8 hours. The complex is 30-45 grams of casein diluted with milk or water. For taste, you can add a little cocoa or chocolate to the mixture and beat everything with a shaker.

The best casein for weight loss

There are two types of casein protein, it all depends on the method of production:

Sodium/calcium caseinate. This species is obtained using various acids that act on milk. This is a very hard way, but very cheap. The finished product received all the pros and cons of the production method. The taste of the cocktail is not very pleasant, has a strange smell, can cause heaviness in the stomach. But the cost of sodium/calcium caseinate makes it affordable for everyone.
Micellar casein. This type of protein is obtained by ultrafiltration of milk. It's expensive, but the result is worth it. The resulting micellar casein is soft and has a natural milky taste. However, its price "bites".

Video: casein protein

One of the most pressing problems of any athlete is the preparation of a suitable diet. The effectiveness of his training directly depends on what, when and in what quantities a bodybuilder uses. The most important component of an athlete's diet is protein. In order to supply themselves with this element in sufficient quantities, many people take casein protein. But not everyone has sufficient knowledge of how to take casein protein.

Casein is a complex protein found in cow's milk and makes up approximately 80% of this product. To obtain casein protein, whole milk is subjected to an ultrafiltration procedure. As a result of this processing method, a very high-quality product is obtained, which contains many useful and essential amino acids for the body.

Casein is a slow protein. Once in the stomach, it is converted into a kind of clot, the digestion of which the body spends a lot of time, while gradually being saturated with amino acids.

When should I take casein protein?

Many athletes to get the most out of their workouts combine the intake of two proteins - whey and casein. It is worth noting that the first one is absorbed much faster, and is simply necessary in cases where the body needs immediate recovery and saturation with amino acids - immediately after a long night's sleep and after a workout.

Casein proteins, in turn, need to be taken to saturate the body for long periods without food:

best to take casein protein at night
between meals

The use of casein gives an anti-catabolic effect - it prevents muscle breakdown due to its rather slow absorption.

How to cook and how much to take casein protein?

To prepare a cocktail, you need a shaker so that it completely dissolves. One serving of casein is diluted with 300-350 ml of milk or water. The volume of the cocktail is calculated individually, based on body weight, fitness level and energy requirements. Average 25-45 grams of protein (1-2 scoops) provides the body for a period equal to 8 hours.

Casein protein is very effective for weight loss and fat burning. This is due to the fact that the finished drink helps to reduce appetite, but at the same time supplies all the necessary nutrients. For those looking to lose weight, take 15 grams (half a scoop).

What is the best casein protein?

The casein protein ranking is topped by Optimum Nutrition with its 100% Casein Protein product. This is the best casein protein on the sports nutrition market, which is in demand, which means it really is of high quality.

Active exercise increases the need for protein. Science is constantly discovering new ways to increase the effectiveness of training and reduce weight. Therefore, protein supplements help to cover the daily allowance and contribute to the growth and maintenance of the athlete's muscle mass. These supplements contain a concentrated source of protein to supplement your daily diet. Supplements come in the form of a drink, bar, powder.

Protein supplements are indicated for very high protein requirements (strength, speed-strength exercises). Casein protein has the trade name calcium caseinate (powdered substance that can be mixed with milk or water), but is the main ingredient in protein supplements and meal replacements.

General information about proteins

The process for making protein powder is simple. Water is removed from ordinary milk by evaporation and milk powder is obtained. In addition to proteins, dried milk contains fats and sugars (lactose). Manufacturers try to remove carbohydrates and lipids to increase the concentration of protein (in the normal state, whey contains 65% protein).

Due to the extraction of carbohydrates and lipids, the percentage of proteins rises to 80% in concentrate and up to 95% in whey passed through a fine separator. Then, flavor and aroma enhancers are added to the final product to give it the best taste qualities. Proteins are classified according to the raw material from which they are produced. By type of raw material, protein can be:

whey;
casein;
lactic;
soy;
meat (beef);
wheat;
egg.

All types of protein have different properties and mass. For example, the most popular is whey protein (about 45%). Next, casein protein, soy and egg. They represent another 45% of the range of proteins. Meat and wheat protein are less common.

Proteins have the following benefits:

accelerate anabolism by analogy with ordinary food;
do not interfere with the anabolic action of food;
are a supplement to the daily diet.

Excessive consumption of supplements leads to a decrease in the amount of regular food. It's more of an alternative than a supplement.

In 2006, W. Kreimer proved that the intake of proteins (0.3 grams per 1 kg of weight), carbohydrates (1.1 grams) and fats (0.25 grams) after muscle development training is accompanied by a drop in testosterone levels. Therefore, the best way not to harm yourself is to observe the measure in everything.

Features of casein protein

It is also called "curd" protein. It is made by curdling milk. Casein protein consists of large protein molecules, they are digested and absorbed longer than whey (“sustained release protein”). But it inhibits the breakdown of proteins by 34% (prevents catabolism), unlike whey. But casein has not lost its main function, as evidenced by its effect on the cells of the muscle layer. The main reason for the slow absorption of casein is the appearance of sediment in the stomach when reacting with an acidic environment.

The usefulness of that sediment is that a person does not need to often consume proteins, by analogy with whey, to maintain the required amount of amino acids in the blood. For the same reason, casein protein is recommended to be consumed at night, shortly before bedtime. Casein protein acts as a protein link between too infrequent snacks.

Casein contains a slow-digesting protein, many amino acids (which means it has a great biological value), but is not rich in arginine. The biological importance of sodium caseinate is lower than that of caseinate hydrolyzate. It resists the divergence of muscles during active loads.

Casein is highly saturated with glutamine, an amino acid that strengthens the immune system and preserves muscles. It contains 20% more glutamine than whey, egg or soy protein. Casein protein is more affordable than its counterparts. Forbidden for those who do not digest lactose.

Doctors advise endurance athletes to consume 1.2-1.4 grams of protein per 1 kg of body weight per day, and strength athletes 1.4-1.8 grams. Of ordinary products, most of all it is found in cottage cheese. According to the degree and method of purification, there are calcium caseinate and micellar casein. Micellar casein is more pure. Its differences:

High cost, almost 30% more expensive than whey.
It takes a long time to digest (3-5 hours). Therefore, the best time to use is at night or late evening.
Animal protein (includes essential amino acids).
(isoleucine, leucine and valine) about 15%.

How to take casein protein

Often casein is mixed with water (not boiling water), milk, juice to choose from. The amount of diluent is not important. At high temperatures, the protein will denature (curl) and lose some of its properties. Casein can replace any meal. But completely changing their snacks is a better option than breakfast or dinner.

If you replace breakfast with casein protein, then very soon you will get hungry again. It is better to drink the daily norm in two visits, because it is difficult to digest large amounts of protein at a time. As a rule, they have a snack in between main meals.

Casein also acts for reciprocal purposes. It is suitable for both muscle growth and weight loss. Only proper nutrition, regimen and physical activity will “decide” whether you will lose weight with it or increase weight. Casein does not directly lead to weight loss, because it does not stimulate the body to get rid of fat. Its main purpose (for athletes) is to supply muscles with amino acids to strengthen and increase them.

In the case of weight loss, you must first make sure that, along with the absorption of casein, you are consuming 15% fewer calories than you spend. Losing weight during weight loss is obliged to monitor not only the burning of fat, but also the preservation of muscles, so as not to allow them to burn with fat.

In order for muscles not to break down, they need strength training and protein. Here the mechanism is quite simple. Casein protein for weight loss should be consumed at the rate of 1.5-2 grams per 1 kg of weight. With regular exercise and diet, there will be a victory over excess fat.