Casein protein – properties and application

Article provided by the website spbprotein.ru.
2013-02-21

In this article, I want to draw your attention to casein protein. In my opinion, this type of sports nutrition and protein product is undervalued and not very popular. I will try to restore justice and give due credit to this remarkable product.

Casein (from Latin Caseus – cheese) is a complex milk protein. Casein is the main protein found in the milk of all mammals, making up 82% of the total milk protein, while whey protein accounts for 18%. When milk sours, it coagulates, and casein precipitates as a curd. Hence, casein constitutes the majority of cottage cheese.

Properties of Casein

The main distinguishing feature of casein is its ability to provide a slow release of amino acids. This is due to its natural origin. Casein digests at half the speed of whey protein, ensuring a steady supply of its contained amino acids. This property is actively utilized by weightlifters and bodybuilders, as well as by those looking to shed excess weight.

Modern sports nutrition often uses micellar casein. This means it consists of suspended particles. When mixed with liquid, micellar casein creates a thick consistency that results in a comfortable (not heavy) feeling of satiety when consumed. This is not surprising! For instance, in the product 100% Casein by Pureprotein, 100g of micellar casein contains 88% pure protein and only 1.5% fat, with the carbohydrate content at zero! Thus, casein supplies our body with essential amino acids for an extended period, roughly 6-8 hours after consumption. This is crucial not only for muscle growth but also for preventing muscle breakdown during sleep and prolonged intervals between meals.

Casein is also beneficial for fat burning. It provides a feeling of fullness, eliminating hunger. It contains no carbohydrates and is low in fat. It helps to prevent muscle loss during the fat-burning process.

Based on this, let’s determine the general recommendations for taking casein.

How to Consume

When gaining muscle mass, casein plays a vital anti-catabolic role during long breaks between meals, whether it be overnight rest or more than 4 hours during the day without eating.

There is no point in taking casein before or immediately after a workout. At that time, the body requires fast-absorbing proteins and carbohydrates—whey protein and various gainers. Thus, when gaining muscle mass, casein should be taken once a day before bed, in a portion of 40g.

When burning fat, the primary goal of casein is to eliminate hunger and preserve muscle. Therefore, it should be consumed 2-4 times a day in portions of 20-30g between meals and before bed.

The best way to consume a portion of 30-40g of dry casein is to dissolve it in water, milk, or another liquid. Use a shaker or blender to mix the casein with the liquid. Casein has a natural creamy flavor, which can be enhanced by adding half a teaspoon of cocoa, syrup, vanilla, or vanilla sugar to the shake.

The caloric content of casein is 360 kcal per 100g of product. This, along with its protein value, should be accounted for in your daily nutrient intake schedule.