Time of administration and calculation of dosage of casein supplements

There are various types of sports protein made from proteins of both animal and plant origin. The most popular sports nutrition product in terms of sales and consumption is whey protein. And this is absolutely deserved - in terms of price/efficiency ratio it is a leader.

However, whey protein is not the only type of sports nutrition made from milk protein. There is another product that is made from another milk protein - casein. Casein protein is characterized by significantly slower absorption compared to other proteins.

For those new to sports, the meaning of such a supplement is not entirely clear. What good is it for an athlete who has a high need for protein to use “slow” protein, since the set of amino acids necessary for building muscle can be obtained more easily and quickly from “fast” proteins (like whey or egg)? In this article we will try to figure out whether an athlete needs casein in his diet and why, whether this type of protein can completely replace other sports proteins, whether there is any benefit or harm from casein.

What it is?

First, let's figure out what casein is and what it is eaten with. In its structure, it is a complex protein that is found in cow's milk and makes up almost 85% of this product. To obtain powder from such a useful liquid, the ultrafiltration (special processing) technique is used. The result is a composition that is beneficial to the body, has a unique composition and is able to provide us with all the necessary amino acids.

Casein is a slow-moving type of protein, which, after entering the stomach, forms a certain clot, which requires the body much more time to digest. The advantage is that by taking the supplement once, you can provide the body with building material for 5-7 hours. This property of casein works well at night, when we leave the muscles for almost 8-9 hours without food.

Casein for weight loss and mass gain

For weight loss

The results of many studies suggest that in order to effectively lose weight, you need to increase the amount of protein in your diet. It should be consumed in the range of 1.5-2 g per kilogram of weight.

Due to the fact that casein forms a kind of lump in the stomach, which takes a long time to digest, such a cocktail can satisfy hunger for a long time and suppress appetite. Therefore, casein, like no other product, can help with dieting and protect against breakdowns and gluttony.

In addition, amino acids obtained from casein will help preserve muscles from destruction, which is inevitable in any case if the goal of training and diet is weight loss.

For weight gain

In this case, casein is less preferable than whey protein, for the same reason - long-term digestion and the gradual release of amino acids into the blood and then to the muscles.

After all, when building mass, it is extremely important to saturate the muscles with amino acids as quickly as possible. Casein is definitely inferior to whey protein in this regard.

An exception may be to take casein protein at night to prevent catabolism that may occur during overnight fasting. It would also be rational to take a casein cocktail during the day between meals, if this break is long. This will also help keep your muscles from breaking down.

Time to take the supplement

As a rule, it is recommended to drink casein at the following times:

• 1-2 hours before the start of classes. This option of taking casein is good for high-quality preparation of the body to accept loads. In particular, already 30-40 minutes after the cocktail enters the stomach, the muscles begin to receive gradual replenishment. As a result, during and after completion of the training process the body will receive all the necessary material for development and growth;
• 1-2 hours after classes. Training depletes the body and forces it to consume all its useful elements. To make up for the deficiency, you need to drink a portion of slow protein after getting exercise. The ideal option is to take fast bcaa amino acids immediately after training, and casein a few hours later. In this case, you immediately provide the body with amino acids and guarantee their supply for another 7-8 hours;
• for the night. Many of us go to bed on an empty stomach. In addition to everything, sleep lasts another 8-9 hours. In such a situation, the body has nowhere to draw energy from, and it begins to break down its own muscles to obtain fuel. To eliminate these processes, it is advisable to drink casein before bed. In this case, muscle cells and organs will receive all the necessary nutrition during sleep. In addition, do not forget one more truth - muscles grow during rest. If you give them the necessary building material, the result will be magnificent.

How a sports supplement helps you lose weight

Before drinking casein, you should find out what effect you can expect from sports nutrition.

The absorption of slow protein occurs on average in 8-10 hours. Such a long absorption allows you to maintain the necessary amino acids in the human body for several hours, which affect the muscle building that occurs at night.

Weight loss occurs due to several actions of casein:

1. The body is saturated with all necessary amino acids and microelements. There is no need to get them from food.
2. Protein is absorbed more slowly.
3. Due to this, muscles are preserved even during night sleep, and fat accumulation slows down.

Casein is an ideal addition to a sports diet. With its help, you will not feel hungry, but at the same time you will not exceed your calorie allowance for the day.

But for the supplement to work correctly, you need to understand how to drink casein correctly.

Cooking rules

If you decide to drink casein, you must know exactly how to properly prepare the product. Here you need to consider the following recommendations:

• We can use anything as a liquid. This could be water or, for example, milk. The total amount of liquid may vary. A lot depends on mass, muscle development and energy levels;
• Cook the cocktail until the lumps are completely broken. At the same time, try not to leave the already prepared product “for later”. It is advisable to take the casein product immediately after preparation - this will be much more effective;
• a single dosage is usually about 30-45 grams (on average 1-2 spoons). This volume is enough to supply the body with amino acids for 7-8 hours.

Which protein is better - whey or casein?

For weight loss, casein protein is better, and for weight gain, whey protein . And now we will explain why.

Like whey protein, casein is a source of amino acids, which are essential for building new muscle cells and producing hormones and enzymes.

One of the most important differences between whey protein and casein is digestion time . If a protein shake made from whey is digested on average within half an hour, then a shake made from casein takes several hours. And from micellar it takes even longer.

And all this time, amino acids will enter the bloodstream gradually, preventing catabolism, i.e. muscle destruction. It can occur if the muscles do not receive the necessary “building material” for the synthesis of new cells in time.

Another feature of casein protein is that it does not denature in hot water, unlike whey protein, which, when mixed with boiling water, forms flakes and lumps. In this simple way, you can determine whether casein powder contains whey protein impurities.

Remember your goals

According to experienced athletes, casein can help solve various problems. At the same time, the nuances of its administration may vary (depending on the goals set). Here it is worth highlighting the following areas:

1. Gaining muscle mass. If you set yourself the goal of increasing muscle gain and adding intensity to the training process, then it is advisable to consume a casein shake before going to bed. The dosage in this case should be about 30 grams of product per 220-250 g of water or milk. In addition to the “nightly” dose, it is advisable to take the supplement between main meals. But that's not all. You can increase the effectiveness of your training by taking casein 1-2 hours before the start of training (we have already mentioned this above). Many beginners make the mistake of taking casein protein immediately after finishing their workouts. It is not right. The main disadvantage of casein is the slow rate of absorption and an extremely “inhibited” response from intake. Therefore, immediately after receiving loads, it is better to give preference to faster proteins, for example, the same bcaa, hydrolysates or whey protein isolates. Only after a few hours can you drink casein.
2. Losing weight. Casein is often recommended as one of the most effective means of reducing body fat. This is true, but the approach taken will vary greatly. In particular, for high-quality development of relief or weight loss, it is enough to take the supplement only twice a day. One dose should be between meals, and the second before going to bed. The best dosage in this case is 33-35 grams. The volume of liquid (milk or water) is 220-250 grams. Please note that when mixing casein powder with milk, the total calorie content of the shake will increase.

How to take casein for muscle development

Few people know that this sports supplement helps not only with weight loss. If you want to gain muscle mass while losing body fat, take micellar casein.

How to take micellar casein for weight loss and muscle development:

1. Combine taking the supplement with intense training in the gym.
2. To speed up the effect, take casein at night and after training. Dosages remain standard - up to 20 grams of pure substance, dissolved in milk or added to food.

The sports supplement has a pleasant taste, practically does not cause side effects (if you follow the dosage), and also nourishes the body with the necessary substances. Casein is considered one of the most effective sports nutrition, so its use is recommended for both women and men who want to get rid of subcutaneous fat and get the figure of their dreams.

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conclusions

From these studies, the general conclusion can be drawn that low-fat cottage cheese or casein protein are equally beneficial for muscles when consumed before bed. In addition to amino acids, they are also the main source of calcium, which is essential for regular exercise and increased physical activity throughout the day. Taking low-fat cottage cheese or casein protein does not lead to an increase in insulin levels in the blood, an increase in body fat mass and other negative metabolic changes.

Also read: Is training effective based on muscle fiber type? Negative calorie foods: myth or reality? Slow weight loss strategy with alternation →

Varieties of casein

There are currently only two types of casein protein available on the market: caseinate and micellar casein.

1. Caseinate . This is a protein mixture containing calcium, potassium and sodium salts. The total protein content reaches 90%. Very easy to prepare, dissolves quickly without lumps.
2. Micellar casein . This is a product that is completely free of whey, lactose and fat impurities through special filtration. It is easier to digest than the previous variety, but longer – up to 10 hours. Suitable for use by people with individual lactose intolerance. When preparing, the powder does not mix well and forms lumps.

You can also find a third, not very common, type of casein - hydrolyzate. It is used exclusively for medicinal purposes.

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.

Precautionary measures

Some people may develop an allergic reaction to casein protein. Side effects appear: upset stomach, pain, diarrhea, vomiting and/or other gastrointestinal problems.

In addition, consuming casein in large quantities can cause mild gastrointestinal upset even in people who are not prone to allergies. Casein thickens in the stomach. With large doses, this leads to bloating and unpleasant sensations - which others will certainly notice.

What is the moral? Casein should not be consumed by allergy sufferers (or by people who have been told not to take it by their doctor). Also, if you don't want to turn into the Marshmallow Man (from the movie "Ghostbusters"), you shouldn't ingest large quantities of casein.

Ranked Best Casein Protein 2022

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.