Casein

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Casein is the main protein in the milk of all mammals. It is found in milk in combination with calcium. In milk, casein is found in the form of small particles suspended in the liquid, which form of casein is sometimes referred to as caseinogen. Cow's milk contains about 3% casein (by volume). Casein accounts for up to 80% of the total protein content of milk.

Casein belongs to a group of proteins called phosphoproteins. Like all proteins, it is formed from many different amino acids joined together in the so-called polypeptide bond.

Casein is a complete, high-quality, slow-digesting protein that supplies the body with sufficient amounts of all essential amino acids. Casein provides the body with a weaker but longer flow of amino acids into the blood. It is used as a dietary supplement when the diet needs to be enriched with protein. Active athletes and powerlifters use casein as a night protein because it is absorbed more slowly and delivers amino acids to your body throughout the night.

Casein is extracted from milk - 75% of the protein in milk is casein and 25% whey. Both ingredients are high quality proteins. Whey is known as a "fast protein" because it breaks down quickly into amino acids that are absorbed into the bloodstream, making it very suitable for post-workout. Casein, on the other hand, is processed more slowly, so it is suitable for supplying the body with a constant supply of protein in small portions for a long time.

How to make casein

Casein is obtained in various ways, one of which is that a small amount of acid is added to the milk. Such casein is released from calcium. Another way to make casein is to add an enzyme that causes the milk to cross. In the industrial case for the production of casein, the milk is first centrifuged, which separates the fats contained in it, and then a slightly alkaline solution is added.

It is then centrifuged again to clear any traces of grease. Add an acid-based solution to release as much casein as possible. The finished whey mixture is washed, which washes away the acid and dried at low temperature because casein is sensitive to heat.

Sources of casein

Although we do not suspect, we often we consume casein. It is contained in milk and all its derivatives - cottage cheese, cheese, cheese, ice cream, yogurt.

Choice of casein

Micellar, dairy or caseinate are available on the market as a food supplement. The micellar one is considered to be the most effective as an action, because the casein mycelium is the culprit for the supplement, which becomes a lump in the stomach, which provides a longer loading of the body with protein. According to experts micellar casein is a good choice for slow protein with high quality and efficiency.

Benefits of casein

Active athletes value casein as a supplement. A lot exercisers use casein as a nocturnal protein because it is digested more slowly, as already mentioned. When taken, casein becomes lumpy in the stomach, thus slowing down the emptying of the stomach, which in turn slows down the rate at which amino acids are absorbed by the blood. Provides a constant level of amino acids for a long period of time.

But you should also know that casein is an important food product. It is used to enrich the diet with protein. It is also prescribed for therapeutic purposes in many diseases associated with protein deficiency, exhaustion, chronic fatigue.

The most important functions of casein

They can be summarized in 4 large groups:

- Supports fat loss. Many people who are trying to lose fat are moving away from eating dairy foods. As it turned out, casein is a form of protein that has a higher calcium content. Studies show that people who combine high calcium intake with normal protein intake for a period of 24 hours excrete more fecal fat, and energy expenditure is about 350 kJ higher than those who consume lower calcium levels.;

- Maintains muscle mass. Anyone on a low-calorie diet is worried about losing muscle mass. This is because it does not provide enough calories needed for the body's energy needs during the day. Thus, the body is forced to turn to the already accumulated fat deposits. At best, this energy will be taken from fat, but at worst - from muscle. Therefore casein intake can compensate for the loss of muscle mass;

- Casein is a high quality protein. It is one of the highest quality proteins, which is why its absorption is much better. The lower the quality of a protein, the less of it is absorbed by the body;

- Protects against colon cancer. Researchers in Australia have found that dairy products are much better foods for preventing colon cancer than other sources of protein.

Casein dosing

Add 10-120 g of casein to 20-40 g of whey protein to make a post-workout shake perfect. 20-40 g of casein just before bedtime is recommended. Those of you who are trying to gain muscle mass can drink 20-40 grams of casein shakes between meals.

Many people think they should take casein only in the evening, because this way the body will get the necessary substances at night. It turns out that it is not necessary to take only in the evening.

According to a number of studies, the most important thing is not when it is taken, but the total protein intake. Of course, this does not mean that casein cannot be taken in the evening, but that it is good to emphasize the general intake.

Advantages of casein over whey

The biggest difference between whey and casein protein is the time it takes to absorb the products. Whey is a fast-digesting protein, while casein is absorbed slowly and belongs to the so-called. night proteins.

Casein is released gradually and is absorbed by the intestine over time. This means that it can nourish cells with important amino acids for much longer than whey.

That is why casein is more important to athletes than whey - it helps in proper protein synthesis just when the body would start to feed on its own muscles and begin to lose weight.

To get the most out of it, experts recommend that athletes take both types of protein. Casein nourishes muscles with amino acids for a long time, while whey guarantees an excellent anabolic response.

Harm from casein

In recent years, the topic of harm from milk and dairy products has become very relevant. A number of scientists agree that the intake of dairy products is useful, but only until a certain age. Milk is thought to seriously harm the digestive system and the risks of consuming it far outweigh the benefits.

Casein as a supplement should not harm completely healthy people. However, people with existing liver or kidney disease should be extremely careful because a number of complications can occur.

Casein should also be avoided by people with allergies to it, by people with lactose intolerance and those with digestive problems.

Both whey protein and casein are safe, which, if taken properly, can bring long-term health benefits. Be careful and rely on a balance in nutrition and exercise to avoid any complications.