In the dynamic realm of dietary supplements, protein powders emerge as a fundamental component. Among these, casein protein presents distinct advantages that merit attention, particularly for those seeking weight loss benefits. This article delves into the multifaceted benefits of casein protein, exploring its unique properties, how it aids in weight management, and its impact on overall health and fitness.
Understanding Casein Protein
Casein, like whey, is derived from milk. Milk contains two types of proteins - casein and whey. Casein is 80% of the milk protein, while whey is 20%. However, unlike whey, your body absorbs casein slowly. This slow digestion is due to casein forming a gel-like substance in the stomach, allowing for a gradual release of amino acids into the bloodstream. This characteristic makes casein a "time-release" protein, feeding your cells with amino acids at a low level over a long period of time.
There are two main forms of casein:
- Micellar casein: This is the most popular form and is digested slowly. As mentioned earlier, micellar casein is casein’s natural form.
- Casein Hydrolysate: This form is predigested and rapidly absorbed. If you are taking it before or after a workout, then it makes sense to use a faster-digesting form like casein hydrolysate - or you could simply take whey protein.
Casein vs. Whey: Key Differences
The primary difference between casein and whey lies in the rate at which the body metabolizes them. Whey protein digests quickly, giving your muscles access to essential amino acids for optimal muscle growth and is renowned for its fast absorption, making it ideal for post-workout recovery when the body needs immediate nutrition. Casein protein, on the other hand, stands out as a versatile and beneficial supplement due to its slow-digesting nature.
Benefits of Casein Protein for Weight Loss
Casein protein may also be beneficial to include when trying to lose weight or improve body composition, such as during a cut. Several studies have shown it helps boost muscle growth, along with a ton of other benefits. Here's how it can aid in your weight loss journey:
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- Promotes Satiety: Casein has been shown in research to promote satiety. All protein sources slow down the digestion process, keeping food in your stomach longer and signaling your brain that you are full - reducing hunger signals. This is why high protein foods make you feel more full than pure carbohydrates. A high-protein diet is beneficial for anyone trying to lose weight as protein is more satiating compared to other nutrients, such as carbs and fat. Casein is a protein that digests slowly, meaning you get full faster and stay full for longer. In a study conducted in 2009, it was illustrated that participants that enjoyed some casein before bed had a higher metabolic rate through the night, and also had increased satiety levels by a third. This may help you to avoid those annoying midnight-snack cravings.
- Supports Weight Loss: When you feel more satiated and less hungry, you’re less likely to overeat, and can create a greater calorie deficit. Consistent calorie deficits are the key for successful weight loss. For this reason, casein is great for anyone who wants to both lose weight and maintain muscle mass and can complement your immediate post-workout shake with casein later in the day. Casein is also very diet friendly to those that are in a calorie deficit, and you can also make some delicious desserts with casein for the evening time if you don’t want to enjoy it in shake form before bed.
- Aids Fat Loss and Preserves Strength: Research studies have discovered casein is beneficial for weight loss. Back in 2000, it was highlighted that those police officers placed in an exercise and dietary program lost more body fat consuming casein in comparison to those consuming whey protein. When trying to limit calories, adding a protein source like casein is key in protecting lean mass while losing weight. Many studies support protein supplements to preserve lean body mass,2but casein is unique in its slow digestion - making it good for any time of day, especially at night when your body does the most recovery. Another study showed that adding in casein at night, although it contributes calories, did not slow the fat burning process overnight. Preserving muscle mass while losing weight means your strength won’t suffer - you can continue to work out and build muscle even if you’re cutting calories, thanks to the boost you’ll get from casein.
- Reduces Muscle Breakdown: Casein is a muscle-sparing protein which means it will be released into the body’s bloodstream at a slow and steady speed. If you want to add some lean muscle mass to your physique, it is crucial to both increase muscle protein synthesis and reduce protein breakdown. Taking casein at the right time will help you to promote muscle growth. As a slow-release protein, casein provides your cells with the amino acids they need over a long period. The slow absorption consistently feeds your cells with amino acids, allowing muscles to recover instead of breaking down.
- Boosts Muscle Growth: To achieve muscle growth, there needs to be a balance between muscle breakdown and protein synthesis. Although casein has a minimal effect on actual protein synthesis in the body, it does play a great role in reducing muscle breakdown. Casein contains a high amount of leucine, an amino acid that regulates metabolism (how your body changes food into energy) and helps build and repair muscles. If you don’t typically consume a lot of protein, adding more leucine-heavy protein to your diet (like casein) can help your muscles grow when also engaging in regular exercise. Casein can be effective for muscle growth during both bulking and cutting phases because it provides a slow release of amino acids to support muscle protein synthesis during long periods of fasting while also promoting satiety to aid in a reduced calorie intake for fat loss.
- Supports Overnight Recovery: The sustained release of amino acids from casein protein makes it so effective for exercise recovery. If you are hoping to reap the benefits of overnight recovery, take casein before bed, about 30 minutes before laying down (if taken as a liquid supplement). You can also take casein between meals during long fasting periods. Research shows that consuming casein protein before bed balances your body’s protein level throughout the night. When your protein level stays consistent, muscles can continue to grow and recover - even though you’re not eating.
- Provides Essential Amino Acids: Casein protein provides the body with all of the amino acids necessary to help build muscle. Casein is a complete protein and has all nine essential amino acids.
- Provides a Good Source of Calcium: The casein in milk is a good source of calcium, which is essential for teeth and bone health. Not getting enough calcium can lead to a loss of bone mass and increase your risk of osteoporosis (a disease that weakens your bones). Casein protein powder may contain up to 50% of your recommended calcium intake - but always check the label to make sure that the protein powder is a good source of calcium.
Dosage and Usage
Because casein is a type of protein, the same rules apply for beneficial dosages as you would expect for other proteins like whey. You can include casein protein as a tool to help you hit your daily protein goals, whether you take a casein shake or include casein powder in food to boost the protein content. How much protein you need daily depends on your weight, training intensity, and fitness goals. For the adult population, it’s recommended to get at least .8 grams of protein per kilogram of body weight per day. To build muscle, you need more. The average adult should aim to get at least 0.8 grams of protein per kilogram of body weight.
Most people who supplement with casein are taking it before bed. For example, you can eat 1-2 scoops (25-50 grams) of casein protein powder mixed with water. You can simply put casein and water in a shaker bottle and mix it that way, or in a blender with some ice. You can also put it in a bowl and stir it with water until it gets a pudding-like consistency, then put it in the freezer for 5 minutes. Then it tastes a little bit like ice cream or frosting, especially with flavor like chocolate or vanilla.
Potential Side Effects and Considerations
For most people, casein doesn’t cause any side effects. But Homan says certain people may need to avoid or limit casein if they have a condition such as:
- Casein allergy: If you have a milk allergy, the proteins in milk trigger your immune system and cause it to overreact. People with a milk allergy are allergic to casein, whey or both. A severe allergy can cause anaphylaxis. More mild symptoms of a milk allergy include:“Casein allergies are not as common in adults as in children, but they do exist,” notes Homan. If you suspect you have a milk allergy, an allergist can do a test to figure out what you’re allergic to.
- Lactose intolerance: Like all dairy products, casein contains the sugar lactose. If you have lactose intolerance, your small intestine can’t digest milk sugar. When you have dairy products, you may develop symptoms including: Bloating. Diarrhea. Gas or gas pain. Nausea and vomiting. Stomach pain.“Casein supplements do have lower amounts of lactose,” Homan states. “If you’d like to include casein in your diet but have a lactose sensitivity, the supplement might not trigger it. Talk to your healthcare provider if you’re interested in taking a supplement.”
- Protein restrictions: People with kidney disease often need to limit their protein. Too much protein can cause too much waste in your blood. If your kidneys can’t remove the waste, the buildup of toxins can lead to serious health complications.“People with a protein restriction, such as those with kidney disease, don’t have to avoid casein,” Homan says. “But they do need to watch how much total protein they eat. Your healthcare provider can help you figure out the right amount.”
- Dairy or casein intolerance: Casein protein may not be a good fit for those with a dairy or casein intolerance.
How to Choose the Right Casein Protein
First, note what form of casein you are getting. If you see casein labeled as calcium caseinate, it’s a processed form of casein that was made to help increase absorption. Look for clean labels. Lastly, look for third-party testing.
Sources of Casein Protein
There are two ways you can add casein to your diet:
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- Casein supplements: A powdered casein supplement can help you get high amounts of it, according to Homan. The most common form of casein powder is micellar casein, or you can get a rapidly absorbing type (casein hydrolysate). One serving typically contains 24 to 27 grams of protein. Mix with water to create a protein shake, or add it to smoothies, yogurt or baked goods.“People looking to build muscle or get more protein in their diet should talk to their healthcare provider about adding casein,” she adds. Food and Drug Administration doesn’t regulate supplements. So, it’s a good idea to look for a casein supplement that underwent third-party testing.
- Casein Rich Foods: If you want to include more casein-rich foods into your daily diet, dairy is a fantastic source. Foods such as milk, cheese and yoghurt all boost a great punch of casein. Dairy also has added benefits such as being a fantastic source of calcium, which is necessary for healthy teeth and bones. It is also a great source of vitamin D and potassium. Supplementing with casein is a great option, especially if you are struggling to meet your protein needs in your diet which can be difficult, especially if you are currently in a calorie deficit. One glass of milk has 8 grams of protein - 6.4 grams (80%) of that protein is casein. Popular ways to get plenty of dairy protein without too many calories include eating cottage cheese or a high-protein natural yogurt.
Casein Recipes
Casein Cookie Dough
- 1 scoop Slow Release Casein
- 15g Crunchy Peanut Butter
- 20g Cacao Buttons
- 100ml milk
Mix all the ingredients together by hand or in a food processor to form a dough-like consistency.If you use a food processor, do not add in the cacao nibs until the end when you have removed the mixture from the processor, this is to ensure you have ‘chocolate chips’ in your cookie dough.Enjoy!
Casein Bedtime Shake
- 100g banana
- 1 scoop of Slow Release Casein
- 350g yoghurt
- Ice cubes
Blend all the ingredients together, then serve with ice cubes, enjoy!
Casein Protein: Additional Potential Health Benefits
Some preliminary studies have found that casein can have other impressive benefits, including:
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- Antibacterial and immune benefits: Some cell studies suggest it may provide antibacterial and immune benefits and reduce high blood pressure (2, 16).
- Triglyceride levels: One study in 10 overweight individuals found that it reduced triglyceride levels after a meal by 22% (17).
- Reduction in free radicals: Some of the peptides in casein protein powder may have antioxidant effects and fight the buildup of harmful free radicals (2, 18, 19).
Although more human studies are needed, initial research shows casein may improve aspects of health, such as lowering triglycerides and helping with weight loss.