Casein Protein In A Nuthshell

Casein Protein

Casein protein is the most abundant protein present in milk and is regularly used by bodybuilders and athletes for the development of muscle and improved performance. Even though casein protein has a biological value of only 77 (a measure indicating how well the body is able to absorb the supplement), it contains the highest content of glutamine relative to other protein supplements. Glutamine is an amino acid renowned for effectively preserving muscle and boosting the immune system (learn more here). Additionally, casein protein progressively moves through the digestive system due to its formation of clots. This implies that the protein is better able to become absorbed into muscle tissue.

A scientific study conducted by Biore demonstrates the beneficial effects of casein protein in terms of increasing protein synthesis by 38% and suppressing the body’s overall protein catabolism by 34%. These promising results prompted additional research related to casein protein. A large study with a 12 week duration compared the effects of casein protein and whey protein supplements on the body’s muscle and fat composition in two groups respectively. It was concluded that those participants primarily consuming casein protein had shed an average 15.4 Ibs of fat relative to only 9.2 Ibs for the whey protein group. Furthermore, those adhering to casein protein had gained an average of 9 Ibs vs 4.4 Ibs of lean muscle mass.

It should be mentioned that any protein supplements taken solely would be impractical if no rigorous strength and resistance training activities is accompanied as demonstrated in the aforementioned studies. It can be likened to a key and a lock scenario, you cannot expect to witness any results from the casein protein (open the door) if you don’t perform training exercises (the key).

Casein protein is commonly available in the form of powders and liquids. Most of these supplements detail dosage recommendations on their packaging. For example, most of the powdered forms will advise to place one scoop of the powder in 10 ounces of liquid. Ideally though, your dosage should complement your desired goals. Otherwise, as a rule of thumb, any protein supplement should be between 1 to 1.5 g per pound of your lean mass in order to replenish protein stores in your muscles that have undergone catabolism. Additionally, as casein protein is slow acting, it would be useless to overdose at just one point during the day thus attempt to spread your intake of casein protein throughout the day. It is also recommended to take casein protein before bed as it enables the steady release of amino acids into the bloodstream whilst sleeping.

Casein protein should be avoided if one is allergic to milk based products. Additionally, there have been a few reported long-term side-effects such as nausea and weakness with regular use of casein protein, primarily brownie batter and cake batter attributed to the high content of glutamine (learn more here). Futhermore, those who are taking particular drugs for cancer such as cisplatin or Paclitaxel are excluded from taking casein protein. In fact, to be on the safe side, anyone contemplating casein protein as a supplement and have pre-existing health conditions, should consult their doctor. Pregnant or lactating women are strictly prohibited from taking any protein supplement. Some of the best casein protein products available on the market are: Optimum Nutrition 100% Casein Protein and CytoSport Muscle Milk Powder.

It is a misnomer that casein protein is ineffective due to its slow mechanism of action and BV. However this is actually the furthest from the truth. On the contrary, casein protein, as already discussed is best to develop muscle during sleep due to its slow absorption. The scientific studies also verify its muscle developing and fat burning claims. You will also witness many bodybuilders and athletes talking fondly about casein protein and how it remains in their pantry for the long-term.

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