Casein is the main protein that is found in cow's, sheep's or goat's milk. It can be consumed to increase muscle mass gains, promote weight loss, boost immunity and prevent sarcopenia.
These health benefits are made possible because casein is rich in essential amino acids, like tryptophan, leucine and valine. It can keep you fuller for longer, while also stimulate the development of muscle fibers and the the production of immune cells.
Casein is naturally found in foods like breast milk, cow's milk, sheep's milk and goat's milk. However, it can also be consumed in the form of powdered supplements, which are sold in supplement stores and should preferably be used with the advice of a nutritionist or doctor.
Health benefits
Casein benefits include:
1. Promoting weight loss
Casein can help with weight loss as this protein takes longer to be digested. It can help to keep you fuller for longer and reduce hunger between meals.
2. Increasing muscle gains
Because it naturally contains essential amino acids like threonine, methionine, leucine and isoleucine, casein can help with muscle recovery and also promote the development of new muscle fibers.
However, to achieve muscle gains, it is essential to incorporate casein into a healthy and active lifestyle.
3. Preventing sarcopenia
Casein can play a role in prevent sarcopenia as it slowly supplies amino acids to the muscles, allowing them to recover instead of breaking down.
Sarcopenia is a condition that is characterized by reduced muscle mass, decreased hormone production and a sedentary lifestyle.
4. Boosting immunity
Due to the presence of essential amino acids in casein, this protein can help to regulate optimal immune system functioning. This protein plays a role in the formation of the body's defense cells.
How to take casein
Casein should be consumed about 30 minutes before bed, as hormones associated with muscle mass gain are mainly produced at night. However, to control blood sugar levels, aid in weight loss and control high blood pressure, the supplement can be consumed throughout the day.
The dose of casein taken can vary depending on your goals, health status and activity level. You can take between 0.8 to 2.2g per kilogram of body weight per day, which can be mixed in 200 ml of water or juice.
It is important to remember that casein is a supplement and should therefore be consumed with the guidance of a registered dietitian.
Types of casein
The main types of casein supplements are:
1. Micellar casein
Micellar casein is the purest form of casein protein and is absorbed slowly in the gut. It is a high-quality protein that helps to control hunger and glucose levels and increase muscle mass gain. It is more difficult to dissolve in fluids and therefore may requirer a blender or shaker to help dilute the supplement in water or juice.
2. Hydrolyzed casein
Hydrolyzed casein is made up of casein that has already been broken down into smaller sizes, which will promote and accelerate its absorption in the gut in comparison to micellar casein. Although it works similarly to hydrolyzed whey protein, it is a little slower to be absorbed.
3. Calcium caseinate
Calcium caseinate is a supplement made from skimmed milk casein. It is combined with calcium hydroxide, a compound that helps to dissolve the supplement. It is easier to mix into juices and smoothies when compared to micellar casein and hydrolyzed casein, but it offers fewer health benefits.
Contraindications for use
This supplement should not be consumed by anyone who is allergic to casein protein, which is found in cow's, sheep's or goat's milk, for example.