Does casein protein work for weight loss: composition, rules of administration and reviews + rating of the best

Greetings, lovers of sports and an active lifestyle. Today I will talk about casein protein, which is used to burn fat. This supplement is classified as a slow protein, as it is absorbed gradually. Casein protein is ideal for weight loss. It reduces appetite, saturates the body with amino acids, and protects muscles from destruction.

I will tell you how to use the supplement correctly so that it brings only benefits and how to choose a quality product.

What is casein

Casein is a multicomponent protein found in milk. It is extracted from whey during enzymatic curdling. The spherical lumps that appear during souring are casein.

In addition to casein protein, the sports supplement contains gluten (a protein of plant origin), which is transformed into amino acids in the body. Its advantage is that it does not contain lactose and hormones. Sports nutrition is used to nourish muscles and accelerate fat burning.

Once in the stomach, the powder is digested for a long time, gradually releasing the necessary amino acids. Casein reduces appetite and protects muscles from destruction. For this reason, the additive is used during the drying period.

Top healthy protein shakes

The rating of multicomponent protein manufacturers will help you lose body fat, get lean, or build muscle mass. Multi-component protein shakes are aimed at saturating the body with proteins, building muscles and preventing their destruction.

• Syntha-6 (BSN);
• Matrix (Syntrax);
• Combat Powder (MusclePharm).

All manufacturers have proven themselves to be the best and are responsible for the quality of their products. In order for an athlete to buy a good protein, it is worth trying several manufacturers and choosing the most suitable one for yourself. It is better to drink one type of protein at a time and change them after emptying the jar.

What products contain

Casein is included in the following products:

• Milk (cow, goat) – up to 80% protein.
• Cheeses (hard, soft, in brine) – from 25 to 30%.
• Cottage cheese - from 18 to 22%.
• Sour cream, kefir – 15%.
• Natural yogurt – 9%.
• Dessert made from curd mass – 9%.
• Yogurt with additives – up to 6%.

However, the protein concentration in these products is much lower than in sports nutrition. Therefore, use them together with the supplement, and not instead of it.

Benefits and harm to the body

If you play sports, then you need protein (especially if you have a poor diet and lack of proteins).

Casein benefits:

• A high concentration of amino acids that are needed to build body cells and preserve muscles.
• Rapid recovery and muscle mass gain.
• Decreased appetite, accelerated calorie burning, provided you follow a diet and reduce the amount of carbohydrates and fats in the diet.
• Gradual saturation of the body with useful substances, since casein proteins are absorbed more slowly.
• Casein is suitable for athletes who are allergic to egg and whey proteins.
• A large amount of calcium, which strengthens bone tissue.

In addition, casein-based supplements are relatively inexpensive.

This supplement is dangerous only if consumed in excess, then the functioning of the liver and kidneys is disrupted. In rare cases, an allergy to the components of the supplement may occur.

BENEFITS OF PROTEIN SUPPLEMENTS

As we said, protein supplements keep you full for a long time. They help control the amount you eat due to the fact that protein is absorbed more slowly than carbohydrates. The advantages of protein shakes include the following:

• they are low-calorie: to lose weight, you can replace unhealthy snacks with protein;
• protein supplements are suitable for vegetarians and vegans who find it more difficult to reach their daily protein intake;
• protein is easily digestible and normalizes insulin levels in the blood - the latter is especially important for diabetics.

Protein cookies are suitable for snacking at school or work, and protein powder can be added to milk or kefir. You shouldn’t get carried away with them either: protein supplements have a positive effect on metabolism, but if you replace all snacks with them, you can get the opposite effect. It’s better to make, for example, a banana smoothie with milk and peanut butter.

Another snack option is a soy milk-based smoothie with your favorite berries or fruits.

It should be borne in mind that the composition of one protein bar is sometimes significantly different from the composition of another. You can take a carbohydrate-protein bar or a high-protein bar, but if you have set a goal to lose weight, the amount of carbohydrates in a 100-gram bar should not exceed 15 grams. A small amount of fat in the composition will also not harm: together with dietary fiber and carbohydrates, fats will soften the load on the body that protein provides.

Contraindications

Sports nutrition based on casein protein should not be taken unless you are allergic to its components. Athletes who suffer from diseases of the pancreas, liver or kidneys need to follow the dosage. In such cases, the likelihood of adverse reactions increases, then it is better to abandon casein or reduce the dose.

Possible side effects

When taking casein protein, athletes may experience the following negative reactions:

• Redness, rash, itching on the skin.
• Nausea, abdominal pain, flatulence, diarrhea and other stomach disorders.

Similar symptoms occur with casein allergy or overdose.

To understand how your body reacts to casein protein, perform a sensitivity test. To do this, take 10 g of powder, and then monitor your health throughout the day.

Which is better: whey protein or casein protein?

Whey protein quickly saturates the body with proteins, and casein protein evenly saturates it with amino acids. The first accelerates the gain of muscle mass, but is not able to maintain it, and the second protects muscles from destruction, but has almost no effect on their growth.

Therefore, I advise combining both types of proteins to simultaneously reduce fat and build muscle. Casein is suitable for a woman who wants to lose weight. To gain muscle mass, it is preferable for a man to take whey isolate.

Does protein affect potency and how: true

Men are often afraid to drink protein shakes for fear of worsening their sex life. In fact, anabolic steroids can negatively affect potency, but protein is not one of them. On the contrary, regular exercise and sufficient protein have a positive effect on the quality of sex, as testosterone levels and stamina increase.

The only caveat is that men are not recommended to choose soy protein (especially on an ongoing basis) due to the phytoestrogens it contains.

Types of casein

Types of casein protein, which differ in the way they are produced:

• Calcium and sodium caseinate. To obtain milk proteins, acids are used that act on milk. This is an affordable option, but such additives do not dissolve well in liquids. The cocktail has an unpleasant taste, a specific aroma, and sometimes causes discomfort in the stomach.
• Micellar. This type of protein is obtained by ultrafiltration of milk; it is produced without heating, so the structure of the protein does not change. The final product does not contain fats, carbohydrates, and tastes good. However, its cost is high.

Each type of casein has its pros and cons. However, the decision to choose a product is up to you.

Micellar

This type of protein is considered safe and effective. To make sure of this, I will list its features:

• Absorbed within 12 hours, which is useful for weight loss.
• Maintains amino acid levels in the body, protecting muscles from breakdown.
• It dissolves well in liquid.
• Pleasant to the taste.

In addition, micellar protein relieves hunger for a long time and is easy to use.

Which type is better

As you already understand, when losing weight, it is better to take micellar protein. This product accelerates fat burning, suppresses appetite, and saturates the body with beneficial substances for 12 hours that protect muscles from destruction. It is more convenient to use than calcium and sodium caseinate. Additionally, the latter supplements contain lactose as they are not as deeply purified as micellar casein. This product is ideal for girls and women who want to lose weight.

Tips for choosing

There are many factors to consider when choosing casein protein for fat loss. The product must be safe, easy to use, long absorbed and saturate the muscles with amino acids. In addition, pay attention to the sports nutrition manufacturer.

What to pay attention to

The range of casein-based sports nutrition is large, so it’s easy to get confused and choose the wrong product. To prevent this from happening, pay attention to the following parameters:

• Cleaning method. Give preference to micellar protein, it retains its natural structure.
• Degree of purification. Choose a product with a minimum content of fat (up to 4 g) and carbohydrates (up to 1.5 g).
• Ease of use. Buy micellar casein, which dissolves quickly in water.
• Speed ​​of absorption. Give preference to a product that is digested more slowly.
• Manufacturer. Before purchasing a supplement, study the ratings of trusted manufacturers who guarantee the quality of the product.

By following these rules, you will not make a mistake in your choice.

Myths you shouldn't believe nowadays

There are many scary tales and misconceptions associated with protein regarding its miraculous effects.

The most popular are the following:

1. Causes impotence. People who say this usually mean steroid hormones or anabolic steroids, and sports nutrition has nothing to do with them.
2. Only needed by bodybuilders. In fact, it helps everyone who finds it difficult to do this with regular products to gain their daily dietary requirement. In addition, protein shakes are convenient to use as a healthy, easily digestible, low-calorie snack.
3. It is not absorbed and spoils digestion. This myth is associated with the first low-quality supplements, which indeed often caused gastrointestinal problems.
4. Should only be taken on training days. Microtraumas of muscle tissue received under load take several days to heal, and protein should help them with this, so it should be drunk daily.
5. Will make you a muscleman without iron. In reality, protein supplements only provide the building blocks for muscle growth, and start the process - training.
6. More is better. Excess protein leads to serious health problems, the maximum amount is 3 g per kilogram of weight per day.
7. After switching to a regular diet, the muscles will turn into fat. Rather, excess weight gain can be expected from stopping training and overeating. And muscle tissue cannot “turn” into fat under any circumstances.

But protein can really lead to problems with the health of the kidneys and liver - if the norm is not followed or the pathology was present initially.

How to take it correctly

Beginners do not know how to drink casein protein. If you purchased the supplement for the first time, then first of all carefully read the instructions. After all, the dosage often differs from different manufacturers. In addition, the time of use and dose of the powder depend on the goals (weight loss, weight gain).

The supplement is taken only during a diet. After all, if you take a cocktail and at the same time absorb simple carbohydrates and fats, then it will be of no use. Then the fat layer will only increase.

Dissolve the powder in water, milk or juice. I believe that a water cocktail is better because milk or juice based drinks have more calories. To prepare, use a shaker or mixer. Next, a video will be presented that shows how to properly prepare protein shakes.

Follow the rules for taking casein protein to get the most benefits from it.

Dosage and time of administration

Casein protein helps satisfy hunger, so it is best to consume it during the day and evening during hours when you crave unhealthy high-calorie foods.

During the day, drink a cocktail, for example, 1 – 2 hours after training or before exercise. This drink will completely replace one meal. And at night, take the supplement 1.5 – 2 hours before bedtime. This interval is necessary, since 1 serving of the cocktail contains 100 - 120 kcal, which will negatively affect fat burning. A single serving of protein is 15–20 g per 220 ml of liquid. Take up to 40 g of powder per day.

Follow the dosage to avoid adverse reactions.

Duration of admission

Take casein at home for 1 – 2 months, then take a break. However, long-term use is possible if the athlete feels well. If adverse reactions occur (allergies, digestive disorders), discard casein protein and consult a trainer.

Choosing the best supplement and rules of use

For most athletes, using both supplements will be the best choice. Protein and amino acids must be taken, depending on the specific tasks. For example, for total protein and for post-workout recovery, protein is the best choice. It will quickly close the protein window and become the best option in terms of efficiency and cost.

Amino acid supplements should be used when you need to get the effect as quickly as possible. For example, if you wake up in the morning and go for a run, an amino acid supplement (complex or BCAA) will be of benefit. It is also beneficial to take amino acids instead of protein if your last meal before training did not contain enough protein. In this case, in order to minimize the destruction of muscle tissue during exercise, it is better to drink amino acids before or during training (by stirring a portion in plain water or isotonic water). Glutamine and BCAA are also usually taken before or during exercise, but arginine or citrulline should be consumed 20-30 minutes before exercise.

Protein and amino acids should never be taken together. With this use, the rate of absorption of amino acids will decrease to the rate of absorption of the protein mixture, which makes the more expensive supplement completely useless. For the same reasons, it is better not to drink BCAA and EAA amino acids with protein.

Rating of the best casein proteins

To ensure you purchase a quality product, check out the top casein protein supplements:

• Gold Standard 100% Casein from Optimum Nutrition. One serving contains 24 g of pure protein.
• Elite Casein by Dymatise. Casein content – ​​24 g per 1 dose.
• Casein from MusclePharm. One cocktail contains 28 g of protein.
• Casein Pro from Universal Nutrition. One scoop contains 24 g of casein.
• Micellar Casein from California Gold Nutrition. Each serving contains 30 g of protein.

The price of these supplements is not low, but the quality is good.

Summary table of rating nominees

Reviews

Many athletes have experienced the effectiveness of casein-based supplements. Most of them speak positively about their effect in losing weight. Negative reactions occurred only when purchasing a low-quality product.

Reviews:

Anna, 25 years old:

“I cut regularly and buy casein from Optimum Nutrition and Dymatize. I’m pleased with both products, I can’t make a final decision, so I use them one at a time. In a month I managed to get rid of 10 kg of excess weight. The taste of the supplements is pleasant, there were no adverse reactions.”

Maxim, 39 years old:

“I periodically take Casein Pro from Universal Nutrition. This is the best casein that tastes good, accelerates fat burning and helps maintain muscle. I tried the additive with vanilla and chocolate flavors, they are not cloying, just moderately sweet.”

Natalia, 32 years old:

“I took casein from Optimum Nutrition. I drank cocktails at night, diluting them with water and sometimes skim milk. At the same time, I regularly exercised (cardio) and gave up fast carbohydrates and fats. In a month I managed to lose 8 kg. The product reduces appetite and tastes good.”

What scientists and doctors say

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There have been many studies done on the effects of casein on humans. According to their results, sports supplements do not harm health, provided that you purchase a quality product and follow the rules for taking it. Doctors do not recommend taking casein for people with kidney disease, liver disease, or intolerance to the components of the supplement.

Casein protein is a very useful product for weight loss. To speed up fat burning, take supplements and include foods rich in this substance in your diet. However, remember that results will only come if you combine casein intake with diet and fat-burning workouts. Buy a quality product, follow the dosage, then you will get the maximum benefit from it. This concludes my story about casein protein. Subscribe to the article and share information on social networks. See you again!