There are many food supplements available to balance your diet and get into shape. Casein, for example, is necessary for the body to digest food slowly. To find out more, here is some interesting information about this food supplement which provides proteins.
What is casein?
Casein is simply a milk protein that offers the body slow digestion. Some people take it as a food supplement. When taken, it acts as a release of amino acids in the body. This is why most people take it before bedtime. This method of use allows for good recovery and minimises the destruction of muscle mass during sleep. According to scientific research, casein also promotes muscle growth and strength.
What are the components of casein?
Casein contains two types of protein: casein and whey. In this food supplement, casein accounts for 80% of the dose, while 20% belongs to whey. During the processing of milk into cheese, these two components are separated. The caseins are gathered at the bottom of the curd when the milk is curdled with rennet. The whey is collected in the liquid part at the top.
These two components do not function in the same way. Casein proteins are assimilated slowly, while whey proteins are assimilated quickly. This is the main difference between these two components. But casein is a complete protein. It provides most of the amino acids that are essential for the growth and repair of the body. Apart from that, it also contains unique and bioactive proteins. These have health benefits.
Casein comes in two main forms: micellar casein is the most preferred due to its ability to digest slowly. And hydrolysate which is predigested and assimilated quickly.
What are caseinates?
Made from skimmed milk and acidic property, caseinate is also treated with an alkali usually in the form of sodium or calcium hydroxide. Micellar casein preserves the structure of the casein micelles through ultra or micro filtration. Therefore, it will be less soluble and quite good compared to caseinate.
Note that 30 g of casein powder has 22 g of protein, 1 g of fat and 3 g of carbohydrates. Casein can also contain several micronutrients such as calcium. However, the exact constituents depend on the brand.
Why should I take casein?
Because of its slow absorption rate in the intestine, casein is known as a sustained release protein. This property provides necessary and long-lasting amino acids to the cells. Indeed, it will help the cells during anabolism and catabolism.
What are the benefits obtained from casein?
Given the above information, casein has many positive effects.
Muscle gain
Casein plays an indispensable role in the muscles. This is why athletes and bodybuilders have been taking it for a long time. It contains essential amino acids for the functioning of the body. It also contains a large amount of leucine and the amino acid responsible for muscle protein synthesis.
According to the analyses carried out by researchers, it has also been confirmed that casein is better for muscle growth. In addition, it helps to lose fat in overweight people. However, it must be taken in conjunction with weight training. It has also been found that taking the casein shaker food supplement increases the muscle mass of body builders.
Suppression of satiety and weight loss
It should be noted that taking protein supplements, particularly casein, helps to minimise appetite and the desire to nibble. To benefit more, it is preferable to choose protein supplements in powder form. In this way, it will help to reduce the desire to eat something. Protein has satiating consequences because of its power to remove the urge to take sugar. Besides that, it increases the metabolism during sleep.
Teeth protection
Again, casein is very important for the health of the body. It protects fragile teeth or teeth with enamel problems. To prevent teeth from becoming corroded, it is best to take casein. For example, it is important to take casein instead of drinking fruit juice.
When should I take casein?
Like any other type of food supplement, casein must also be taken at the right time. In general, it is necessary to take it before bedtime in order to build muscle. It is during the night that the rate of protein synthesis will be limited.
This main time to take this protein will increase muscle mass and body strength. Simply take 40g of protein so that the rate of protein synthesis is strong during the night. In addition, it can be taken as an occasional meal replacement.
How to increase its benefits
It is essential to know that taking casein throughout a sports programme is more beneficial. In this case, taking casein hydrolysate or whey is crucial. In fact, most people take it before bedtime. It should be combined with yoghurt or cottage cheese.
Casein or whey, which to choose?
According to the information above, there is nothing to choose between these two supplements. It is best to combine them. The combination of these types of proteins is more efficient than taking casein alone. This combination allows the body to build muscle efficiently and quickly.
