Casein is the protein most commonly found in cow’s milk. You should know that milk contains 35 grams of protein per liter, lactose, fats, minerals.
These proteins contain 80% casein (and thus 20% whey).
Casein is found in many everyday products: cheese, yoghurt, cottage cheese, but also in many dietary supplements. Why is it worth taking? What are the risks?
characteristics
- Casein, milk protein, is not quite the same as whey. First, they don’t have the same aminogram (amino acid composition).
Casein has a high biological value and is interesting from a nutritional and protein point of view.
- It also has slow digestion, which sets it apart from whey. It takes several hours for all of these proteins to be perfectly absorbed by the body and reach the muscles. The release of amino acids into the blood can take up to seven hours.
- It is low in fat and carbohydrates. It is therefore consumed both in periods of cutting and muscle definition.
What are the disadvantages?
- Lactose: A large part of the population has an intolerance to lactose, a sugar that is very present in the protein casein.
- Casein comes at a price and can cost more than whey.
- Pollutants: Casein derived from milk can preserve pollutants accumulated during animal husbandry, especially mercury, the most dangerous component.
What forms of casein are there?
One thing you should know: casein is not a mandatory supplement. Usage and dosage depend on your diet plan. Not all caseins are the same.
- micellar casein: isolated from milk by a filtration process without the use of acid or heat, preserving the structure of the protein (the micelle). As a result, it retains its biological activity and digestibility. Undenatured micellar casein comes from a more noble raw material and is therefore more expensive. It is also the rarest.
- calcium caseinate : quite fragile molecule. It is fairly indigestible and cannot be used by the body.
- Other forms of caseins do not exist as protein s.
How do you choose your casein correctly?
Casein can now be found everywhere. The names vary: calcium caseinate, micellar casein, milk protein isolate, etc.
- It is better to choose a micellar casein or protein isolate that has not lost its biological activity or its digestibility.
- Protein isolates are blends of whey and casein. They therefore benefit from the properties of both proteins.
- Protein (calcium caseinate) dissolves more easily in water. However, unlike milk protein isolates, it doesn’t taste very good.
So pay attention to the list of ingredients, the nutritional composition and the manufacturing process.
Why consume casein?
The body needs time to digest it, which helps the body to regain energy.
- Participates in muscle growth and plays a role in reducing muscle breakdown (muscle breakdown)
- Has a slow assimilation that increases the saturation effect
- Has high levels of glutamine, which is necessary for immune defense and proper functioning
- Allows good muscle building and good muscle definition
When to consume casein?
As seen above, it is a slowly assimilable protein and stays in the stomach for a long time. It is necessary to observe the time of taking to benefit from its virtues. It is best taken before bed or as a snack to avoid muscle catabolism (a state of muscle breakdown).
Casein can be combined with whey.
As seen above, casein is a good dietary supplement, but not essential! It’s up to you to take it at the right time to enjoy its benefits.
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Article written by Fitness Together
fitnesstogether.com
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