Casein is a night shift worker for your muscles. Is it worth taking “slow” protein, all the pros and cons. What foods contain casein? Do you need casein protein?

Contents:

How does casein protein differ from other types of protein supplements? A competent scheme for its application. Useful tips.

Many athletes are well aware of the amazing properties of casein and its ability to nourish the body with beneficial amino acids for a long time. But, unfortunately, not everyone has information on how to take casein protein correctly. In this article we will consider recommendations that relate to this issue.

What it is?

First, let's figure out what casein is and what it is eaten with. In its structure, it is a complex protein that is found in cow's milk and makes up almost 85% of this product. To obtain powder from such a useful liquid, the ultrafiltration (special processing) technique is used. The result is a composition that is beneficial to the body, has a unique composition and is able to provide us with all the necessary amino acids.

Casein is a slow-moving type of protein, which, after entering the stomach, forms a certain clot, which requires the body much more time to digest. The advantage is that by taking the supplement once, you can provide the body with building material for 5-7 hours. This property of casein works well at night, when we leave the muscles for almost 8-9 hours without food.

Time to take the supplement

1-2 hours before the start of classes. This option of taking casein is good for high-quality preparation of the body to accept loads. In particular, already 30-40 minutes after the cocktail enters the stomach, the muscles begin to receive gradual replenishment. As a result, during and after completion of the training process the body will receive all the necessary material for development and growth;
1-2 hours after classes. Training depletes the body and forces it to consume all its useful elements. To make up for the deficiency, you need to drink a portion of slow protein after getting exercise. The ideal option is to take fast bcaa amino acids immediately after training, and casein a few hours later. In this case, you immediately provide the body with amino acids and guarantee their supply for another 7-8 hours;
for the night. Many of us go to bed on an empty stomach. In addition to everything, sleep lasts another 8-9 hours. In such a situation, the body has nowhere to draw energy from, and it begins to break down its own muscles to obtain fuel. To eliminate these processes, it is advisable to drink casein before bed. In this case, muscle cells and organs will receive all the necessary nutrition during sleep. In addition, do not forget one more truth - muscles grow during rest. If you give them the necessary building material, the result will be magnificent.

Cooking rules

If you decide to drink casein, you must know exactly how to properly prepare the product. Here you need to consider the following recommendations:

We can use anything as a liquid. This could be water or, for example, milk. The total amount of liquid may vary. A lot depends on mass, muscle development and energy levels;
Cook the cocktail until the lumps are completely broken. At the same time, try not to leave the already prepared product “for later”. It is advisable to take the casein product immediately after preparation - this will be much more effective;
a single dosage is usually about 30-45 grams (on average 1-2 spoons). This volume is enough to supply the body with amino acids for 7-8 hours.

Remember your goals

According to experienced athletes, casein can help solve various problems. At the same time, the nuances of its administration may vary (depending on the goals set). Here it is worth highlighting the following areas:

Gaining muscle mass. If you set yourself the goal of increasing muscle gain and adding intensity to the training process, then it is advisable to consume a casein shake before going to bed. The dosage in this case should be about 30 grams of product per 220-250 g of water or milk. In addition to the “nightly” dose, it is advisable to take the supplement between main meals. But that's not all. You can increase the effectiveness of your training by taking casein 1-2 hours before the start of training (we have already mentioned this above). Many beginners make the mistake of taking casein protein immediately after finishing their workouts. It is not right. The main disadvantage of casein is the slow rate of absorption and an extremely “inhibited” response from intake. Therefore, immediately after receiving loads, it is better to give preference to faster proteins, for example, the same bcaa, hydrolysates or whey protein isolates. Only after a few hours can you drink casein.
Losing weight. Casein is often recommended as one of the most effective means of reducing body fat. This is true, but the approach taken will vary greatly. In particular, for high-quality development of relief or weight loss, it is enough to take the supplement only twice a day. One dose should be between meals, and the second before going to bed. The best dosage in this case is 33-35 grams. The volume of liquid (milk or water) is 220-250 grams. Please note that when mixing casein powder with milk, the total calorie content of the shake will increase.

Prices and where to buy casein

Results

Proper intake of casein is an opportunity to speed up the process of achieving your goal. Don’t think that just going to the gym and the muscles will grow on their own is not true. The body needs good nutrition and a regular supply of necessary materials. If food is not enough, then it is advisable to take additional supplements, for example, casein.

Casein is a complex protein found in milk. Its formation occurs with the help of lactic bacteria. Casein is necessary for both young children and adults. It is able to increase the shelf life of food, gives it a special taste and is often used as a food additive. Isolating casein from milk is a fairly simple process that makes the protein available. What foods contain casein?

What is casein for?

Casein is a source of amino acids that are essential for the body. This element is present in baby food and various formulas. Due to its high amino acid content, casein is an essential element in the diet of every person. It supplies our body with phosphorus and calcium salts, which are necessary for the skeletal system. Protein is very easily digestible and there are many medications containing it. Casein can be found in many cosmetics.

During intense physical activity, protein should only be consumed during rest periods. Otherwise, you may end up consuming too much casein during exercise. The body uses casein as a material to build muscles. Thanks to it, muscle tissue grows and bones strengthen. Products containing casein help combat hunger and allow you to lose weight. Many athletes consume casein when they are hungry.

What foods contain casein protein?

An adult needs about 25 grams of casein per day. You can get this element by including milk, kefir and cheese in your diet. Almost all dairy products contain casein. It is found in yoghurts, curdled milk, cottage cheese, tan and whey. The largest amount of casein is found in goat and cow milk.

There is slightly less protein in the milk of sheep and donkeys. Casein is found in large quantities in cheeses. In this case, you should choose hard varieties of cheese. However, it is worth knowing that they contain no more than 30% protein. It is best to give preference to goat milk, which contains about 80% casein.

Casein is an integral component of sports nutrition. Most athletes use it to gain muscle mass. To do this, it is enough to consume at least 40 g of casein per day. Casein should be taken before bedtime. Calcium and phosphorus, which are contained in casein, help the body develop and overcome intense physical activity.

Lactose intolerance

Casein and dairy products are good for children. Their bodies produce an enzyme that effectively breaks down lactose. Over time, many people develop lactose intolerance, which results in indigestion, bloating, nausea and vomiting. In this case, it is best to replace milk with fermented milk products. The bacteria they contain break down milk sugar, which makes many fermented milk products harmless even for those with lactase intolerance.

Nowadays you can buy special food supplements with a high casein content. It is included in sports drinks and mixtures. However, it is best to consume casein in the form of natural milk. The deficiency of this element can be easily compensated by kefir, tan and yogurt, which are natural products.

Athletes who undergo intense physical activity should consume more nutrients, microelements and vitamins. A person receives the bulk of it through food, but during intense training this amount may not be enough. Casein protein provides additional protein, which the body uses to gain weight and lose weight. The article will provide a rating of the best supplements and describe the method of administration.

Many have heard about casein, let's try to figure out what it is. Casein is a complex protein, the foundation of cow's milk, and serves as the main material for the production of cottage cheese and cottage cheese. From the Latin caseus - cheese. 70-90% of the milk protein composition is casein, whey protein accounts for no more than 2-5%.

In the human stomach, casein behaves in the same way as gluten. Both form clots that bind the contents together, making it difficult to digest food. Previously, these substances were part of technical glue.

Slow protein

Casein protein is the basis of all proteins in bodybuilding, it appears as a result of milk curdling with the help of enzymes. It takes longer to digest in the human body than all other types of protein. Casein protein tends to suppress appetite. Compared to other whey proteins, casein has almost no anabolic effect, but its advantages are long-term nutrition of muscles with amino acids.

The main emphasis in all sports nutrition advertisements is that you need to consume large doses of protein during the day, and take casein at night. Casein protein is absorbed 2 times slower than regular protein, thereby protecting muscles from breakdown.

20 years ago, a study was conducted that proved the low rate of its absorption. 16 people took part in the experiment. They were divided into two groups, each of which received completely different types of milk protein, without eating for 10 hours before the test. The amino acid level in the blood was recorded every thirty minutes.

When consuming regular whey protein, the concentration of the amino acid leucine in the human body increased at the beginning of intake, reaching a maximum between 30-60 minutes, then gradually decreased. When consuming casein (we now know what it is), leucine levels reached 65% of whey milk protein levels, but decreased much more slowly.

And consumption at night to prevent “muscle breakdown” and slow down digestion has never been tested. This is a purely personal statement from the major manufacturers of all tested sports nutrition.

When gaining weight

If you need to gain muscle mass, casein will be less effective than other proteins, so this type is worth purchasing if you have enough protein to gain weight. For this purpose, casein is taken at night, and whey protein is taken during the day.

How to Use Casein Protein for Weight Loss

What is casein is of interest to many.

Protein dosage

Usually take 30-40 g at a time, dissolved in liquid. Standard casein has a curd-like taste; if you don’t like it or get tired of it, you can change it by adding fruit or cocoa.

Only well-known manufacturers value their reputation and are responsible for quality, so it is better to buy from them. There are also protein blends, it is more profitable to buy casein separately.

It is forbidden to take more than 40 g of casein at a time. More than this value causes stomach upset. You also need to check yourself for an allergy to casein; it can start with vomiting, diarrhea, or problems with the gastrointestinal tract. If found, you should move on to other proteins. Which casein is the best? More on this later.

Can I take it at night?

No research has been conducted in this area. All subjects took casein on an empty stomach, so how the protein works in combination with food during sleep is unknown.

A large amount of complex carbohydrates in the human stomach (in particular fiber), as well as fats, slows down the absorption of whey protein. It is not known exactly how casein affects this slowdown.

Casein and gluten: pros and cons

The public never ceases to discuss the dangers of gluten, and every year this trend is becoming more and more frightening. This substance is considered the main enemy, associating with it the acquisition of excess weight, decreased immunity and the development of gastrointestinal diseases. To some extent, this is confirmed by scientific research.

But casein is the twin of gluten. Both are hard-to-digest proteins that stick together the contents of the stomach, especially complex carbohydrates.

Casein protein: benefit or harm

This type of protein increases strength and helps increase muscle mass. In extremely rare cases, allergies can occur to this protein. Casein is indispensable for weight loss, suppressing appetite and at the same time helping to maintain muscles in their original volume during drying. It is often the basis of dietary nutrition because it is easily digested and absorbed. It lacks just one amino acid - glycol, which is perfectly synthesized by the body itself; otherwise, this protein has a full spectrum of amino acids.

Low-quality casein is often found, because the manufacturing process is very simple and inexpensive. Many companies are trying to make big profits from its production, neglecting quality. You should only buy from companies with a long-standing reputation. Of course, there is no harm from casein protein, but a low-quality product can cause stomach upsets. Also, if the recommendations for use are not followed, there is a risk of ruining your health - the liver and kidneys will suffer from an excess of protein. The average natural athlete consumes 1-2 grams of protein per 1 kg of weight, athletes taking additional pharmacology - 3-5 g of protein per 1 kg of weight.

Best Casein Proteins

In first place is Gold Standard 100% Casein. Manufacturer: Optimum Nutrition, USA. The mixture contains 35 grams of protein, 24 of which are casein. This is one of the best manufacturers and products on the sports nutrition market. Is an excellent source of protein to stimulate muscle growth.

Second place went to Elite Casein from the American manufacturer Dymatize, which, like protein, contains 24 g of protein in one stick. Serves to build the desired amount of muscle mass, and is also an excellent source of amino acids.

Third place goes to Casein from MusclePharm, an 80% casein protein per serving that helps you gain muscle mass quickly. This complex is very effective in combating muscle breakdown at night. The mixture includes a complex of probiotics that help better absorption of the product.

In fourth place in the ranking is Casein Pro from Universal Nutrition. The advantages of this supplement are that it is sold in three flavors: vanilla, chocolate and cookies-cream. There are also 24 grams of protein per serving. Designed to maintain an anabolic environment in the body.

Fifth place goes to micellar casein MRM 100%. The main goal of the complex is to have an anti-catabolic effect. It also includes dietary supplements that allow the body to absorb amino acids very well and quickly.

Casein protein is the most popular type of protein for bulking. This is due to the fact that the supplement was widely advertised as a slow source of protein or “night protein”. However, casein has become popular even among those losing weight, as it saturates the body for a long time, preventing overeating, has a high biological value and is quite affordable in price. But is it worth taking it when losing weight? To do this, it is important to evaluate its composition.

What is casein and how is it obtained?

Casein is a complex protein found in milk in the form of calcium caseinate. Casein is obtained through the process of curdling milk with special enzymes. It has a complex structure and when it enters the stomach it precipitates, which takes an average of 5-6 hours to digest. This makes casein an indispensable source of amino acids that are gradually released over a long period of time.

Features of casein protein and differences from whey

Considering that casein can be digested for a maximum of 8 hours, it is called a slow protein. While, with a simpler molecular structure, it is absorbed in 1-1.5 hours. Thus, after taking whey protein, the body receives amino acids for a shorter period of time, which is why whey is valuable as a fast protein for closing. And the long digestion of casein in the stomach provides replaceable and essential amino acids, and most importantly, prevents the breakdown of muscle fibers at night.

The benefits and harms of casein protein

Benefits of casein for athletes:

It takes a long time to digest, on average from 5-6 hours, up to a maximum of 8. This makes casein valuable for preventing catabolism at night, avoiding protein breakdown during overnight fasting.
Allows, providing the body with amino acids for a long time.
Allows you to lose weight with proper intake and a low-carbohydrate diet, saturating the body for a long time, preventing overeating.
Suitable for a snack between main meals, as well as before training.
Casein is well tolerated, except for those for whom milk sugar (lactose) is contraindicated.
Mixes well in water, milk and juice.

Disadvantages of casein:

It is not suitable for taking in the morning after waking up, as it acts slowly and does not have time to prevent the production of cortisol, unlike whey varieties of protein.
Contraindicated for people who are lactose intolerant.
May cause digestive disorders. Possible side effects are nausea, diarrhea, bloating.
Contains milk sugar, carbohydrates and fats, so it is not suitable for athletes on a strict diet.

How to take casein for weight loss

Before taking casein, you should carefully read the composition. This type of protein is not free of fats, carbohydrates, including milk sugar, for example, like. Accordingly, the indications for use of casein for weight loss, since it dulls the feeling of hunger, is more like an advertising ploy. After all, when working on relief, you should completely remove simple carbohydrates, which are contained in casein.

If the diet conditions are not so strict and there is a need to get the body in shape without setting narrow limits in nutrition, casein can be consumed 1 serving in the morning, before or after training, diluted with water or low-fat milk. If you consume casein before training, then the body will receive amino acids throughout the entire workout. After training, casein is completely absorbed, like carbohydrates, continuing.

How to take casein for weight gain

To gain weight, in addition to proteins, you need carbohydrates and fats. Only with the correct ratio of BJU will the result be visible, and casein is a small part of the success in building new muscle fibers. For these purposes, casein acts as an anti-catabolic and is necessary, first of all, to be taken before bed.

Casein can also be taken throughout the day as a meal replacement. But in this case, casein cannot be the only additive, since fast proteins are also needed.

A portion of casein diluted in milk should be consumed daily before bed.

Portions and measuring spoons differ from manufacturer to manufacturer, so you must follow the instructions for use on the package and do not exceed the dosage.

Another portion can be consumed on training and rest days as needed, if it is not possible to eat when hunger strikes. Additionally, banana or juice can be added to casein.

Rating of the best casein protein manufacturers

Optimum Nutrition 100% Casein Gold Standard. American casein is a top seller and a favorite of athletes around the world. Has high biological value. Has a wide variety of flavors. The approximate cost for 1820 grams is from 2000 rubles.

Weider Day & Night Casein. The German manufacturer took care to create high-quality casein protein with good solubility and yogurt consistency. The approximate cost for half a kilogram is from 1150 rubles.

Dymatize Elite Casein. The product contains the most complete and most digestible amino acid composition. A serving contains 24 grams of casein protein, including as much as 10 grams of calcium (half the daily value). The cost for 920 grams is about 1890 rubles.

QNT Casein Protein. Belgian casein is the lowest calorie and economical casein among the favorites. Approximate cost for 908 grams from 2050 rubles.

Conclusion

No matter what they say, casein is still more suitable for athletes who want to increase muscle mass. In addition, new forms of casein, like micellar, can be digested for up to 12 hours, this is necessary to prevent catabolism at any time of the day. When it comes to weight loss, casein is free of sugar and other carbohydrates compared to whey protein. Therefore, for these purposes, it is more advisable to take whey protein isolate.

About casein in video format

Lane Norton defends casein, an ingredient found in cheese, glue and even plastic. Should YOU take it in supplement form? You will be the judge in this trial!

If casein protein went to the gym, it would probably be whey's assistant in the bench press. He was in her shadow for a long time. Casein has been figuratively compared to Frank Columbo, and whey has been compared to Arnold Schwarzenegger.

Today everything will be different.

Casein protein

Casein protein, like whey, is obtained from cow's milk. Roughly speaking, 80% of the protein contained in milk is casein, and 20% is whey. Casein is an insoluble compound (i.e., it is the solid part of milk protein).

You may have heard of casein in the context of calcium caseinate, which is formed by the interaction of calcium ions.

Due to its jelly-like consistency, casein is used not only in sports supplements, but is also used for the production of binders and fillers, and is also one of the main ingredients in cheese making. It should also be added that the binding properties of casein are used in the production of adhesives and plastics.

But don’t run for a tube of Moment glue. Casein-based sports supplements are a valuable source of protein.

Casein's ability to quickly gel and thicken makes it a unique ingredient for making a variety of sports supplements. Once in the digestive system, casein coagulates under the influence of gastric juice. Its absorption slows down, which ensures a uniform and continuous release of casein amino acids. ( – these are the “building blocks” that make up protein.)

Simply put, this means that the muscles are “recharged” over a long period of time.

The low rate of digestion has another advantage - the rate of protein breakdown and amino acid oxidation (consumption of amino acids as an energy source) is reduced. Casein gives you a feeling of fullness. You will feel like you are about to eat a big meal.

Comparison of casein and whey

Compared to , casein is a double-edged sword. Its advantages include the fact that the slow absorption of casein extends both the supply of amino acids to muscle tissue and the presence of a positive nitrogen balance in the body. (A positive nitrogen balance is the basis for muscle growth.)

However, the slow release of amino acids from casein leads to a decrease in the maximum anabolic response in the body. In other words, casein does not stimulate muscle protein synthesis as effectively as whey. If you compare casein gram for gram with whey, then due to slow absorption it has less anabolic properties (worse growth of muscle mass).

Moreover, casein protein contains less (8%) compared to whey (11%). Leucine is an amino acid responsible for the maximum anabolic response after protein intake. Essentially, leucine signals the body about the need for protein synthesis and muscle hypertrophy.

While writing my PhD thesis, I discovered that the anabolic response to food is closely related to its leucine content. Casein has less anabolic properties compared to whey due to its lower leucine content.

Combination of casein with whey protein

As already mentioned, the maximum anabolic response of casein is less than that of whey. But it ensures the supply of amino acids to the body over a longer period of time. The combination of casein with a rapidly digestible protein (for example, whey) gives the maximum synergistic effect, i.e. a combination of the benefits of both types of protein. This way, you get a high concentration of leucine along with a constant supply of amino acids to your muscles.

Consumption of protein mixtures allows you to get the maximum benefit from casein and compensate for some of its shortcomings. Alternatively, you can combine casein with fast-digesting or free form leucine - the effect will be the same.

Taking casein

Casein, like whey, can be used to prepare various smoothies both in the morning and in the evening. However, due to the slow absorption of casein and the prolonged release of amino acids, it is often resorted to when a person plans to go without food for a long time.

Thus, many people consume casein at night, hoping that the poorly digestible protein will be able to prevent the process of catabolism (muscle breakdown). There is no reliable scientific evidence supporting the advisability of taking casein at night. However, scientists have found that taking casein in the evening reduces the rate of protein breakdown - this has certain benefits in terms of gaining muscle mass.

The dosage of casein intake depends on a number of factors: body weight, total protein intake and combination with other protein sources.

If you use casein in its pure form (without other sports supplements), then it is advisable to increase the dose in order to speed up anabolism in the body. For a 200 pound male bodybuilder looking to increase muscle mass, I recommend taking 40-50 grams of casein protein per day (in its pure form).

Casein selection

As a general rule, I recommend purchasing sports supplements from manufacturers who can provide laboratory results for their products. This ensures that the information on the packaging matches its contents.

It should also be noted that many companies sell protein mixtures consisting of both casein and whey. Due to the high cost of such mixtures, I would like to once again emphasize that a casein-whey cocktail can be prepared by yourself at home. Just don't add an alcoholic drink to it. (If you still decide, use vodka.)

Precautionary measures

Some people may develop an allergic reaction to casein protein. Side effects appear: upset stomach, pain, diarrhea, vomiting and/or other gastrointestinal problems.

In addition, consuming casein in large quantities can cause mild gastrointestinal upset even in people who are not prone to allergies. Casein thickens in the stomach. With large doses, this leads to bloating and unpleasant sensations - which others will certainly notice.

What is the moral? Casein should not be consumed by allergy sufferers (or by people who have been told not to take it by their doctor). Also, if you don't want to turn into the Marshmallow Man (from the movie "Ghostbusters"), you shouldn't ingest large quantities of casein.

Conclusion

Casein protein tends to work the night shift. It is taken before bedtime; At night he works, and in the morning he disappears, when the serum is released.

From today everything is different.

Use casein if you need a long-lasting source of protein. Use it if you don't want your muscles to starve. Combine it with whey to combine the benefits of both types of protein.