Casein is the main protein that is found in cow's, sheep's or goat's milk. It is rich in amino acids like tryptophan, leucine and valine, which can promote muscle mass gain, which is why it is normally prescribed for athletes and people with very active lifestyles.

Casein also has less fat than other protein supplements and takes longer to be digested, and can therefore be beneficial for weight loss and the management of diabetes or high blood pressure.

Casein is naturally present in foods like milk, cheese, cream and yogurt. However, it is normally prescribed in the form of supplements, as it is more concentrated this way and can promote desired results. It can be purchased in health and supplement stores, specifically as hydrolyzed casein, micellar casein or calcium caseinate.

Health benefits

Casein is a type of protein that is mainly used in supplement form by athletes and people with active lifestyles. Regular consumption of casei should be recommended and monitored by a registered dietitian.

The main health benefits of taking casein are:

Promoting weight loss: casein supplements contributes to weight loss, because this protein helps to control the levels of hormones related to appetite and satiety
Facilitating muscle mass gain: in addition to promoting muscle mass gain, casein does not interfere with fat burning at night and does not hinder the weight loss
Managing and preventing diabetes: casein is a protein that reduces food absorption of food and therefore it can help to balance glucose and insulin levels which can help to manage or prevent diabetes
Managing high blood pressure: casein helps reduce the levels of angiotensin-converting enzyme in the blood, an enzyme that is responsible for the contraction of blood vessels, which leads to an increase in blood pressure.

To obtain the health benefits that casein has to offer, it is essential to maintain a balanced diet and to exercise regularly.

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.