Long-term saturation of muscles with amino acids - casein protein during the period of mass gain and drying

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It is difficult to meet a person who has not at least heard about casein protein. For most people, it is associated with some kind of dairy products, and few people think about its importance for a healthy diet. Some take it to gain weight, some simply ignore it, while others have been successfully using casein for weight loss for a long time.

Who is casein protein suitable for?

Casein allows you to both reduce body weight and build lean muscle mass - the effect depends on the regimen and method of administration. Casein protein helps burn fat while protecting existing muscles from catabolic breakdown, so it is relevant during the drying period.

This is not the only thing casein protein is needed for. It is introduced into the diet when there is a high need for protein - for example, during high-intensity training. Bodybuilders and powerlifters typically consume up to 1.8 g of protein per 1 kg of body weight. It is difficult to obtain such quantities from ordinary sources.

By compensating for protein deficiency, caseins suppress muscle breakdown during training and support muscle growth outside of training.

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!

How is casein obtained?

3% of the volume of fresh milk comes from small casein particles suspended in the whey. In liquid it is not in a free state, but is combined with calcium (calcium caseinate, caseinate).

The white color of milk is due to the dispersion of light on casein micelles and fat particles. Whey (skim milk and milk purified from casein fractions) is yellowish.

Suspended casein is sometimes called caseinogen.
When milk sours, it curdles, casein becomes paracasein, forms a curd and precipitates. Such a clot, as Wikipedia says, can remain in the stomach for a long time, gradually being broken down by pepsins. Curdling of milk and precipitation of caseinogen occurs by acid or enzymatic methods. In the first case, milk is affected by an acid (for example, lactic acid), in the second - by rennet enzymes.

To obtain casein on an industrial scale, cow's milk is sent to a centrifuge to remove fats, then a weak alkali solution is added and the mixture is run through the centrifuge again. A weak acid is added to skim milk to form a curd. The precipitated clot is washed and dried.

Dried casein protein is a tasteless white powder that is used to enrich foods with protein components. Such products are needed not only by athletes, but also by patients with severe burns, long-term illnesses, and fever.

Interesting fact. Previously, casein was used exclusively as a component of construction materials: adhesives, paints, plastics for buttons - and only much later began to be introduced into food additives.

Casein accounts for ~80% of the proteins in dairy products (milk, cottage cheese, cheese). For whey protein, respectively, about 20%.

Let's go through the theory

To get to the bottom of such a sports supplement, you need to clearly know its essence. Casein protein is based on regular milk, which is well known for its slow digestion in the stomach due to its low pH level.

The main reason for such slow absorption is the ability to clot at the first exposure to stomach acid. As a result, this type of protein slowly dissolves in the stomach and gradually replenishes the body with the necessary amount of amino acids. That is why casein protein is considered one of the most effective “fighters” against catabolism in the athlete’s body. The maximum result from the action of the protein can be expected within 5-7 hours after administration.

Casein can be obtained by hydrolysis, ultrafiltration, souring, salt formation, and so on. In appearance, the protein powder has a rather mild aroma and a creamy tint. At the same time, today we can distinguish two main types of such protein – micellar casein and casein hydrolysate.

Comparison of casein and whey

Manufacturers produce three types of whey protein:

1. Concentrate – contains 30-89% protein, lactose, and has a characteristic milky taste.
2. Isolate – above 90% protein, low fat and lactose, pleasant taste.
3. Hydrolyzate - absorbed the fastest, cleared of lactose, bitter, expensive.

Key features of any whey protein:

• High digestion speed. Absorbed literally in 1.5-2 hours.
• Contains all essential amino acids.
• Collapses when heated.

Casein does not denature when heated, but is poorly soluble in water. Very satiating. It is recommended to take it at night. Whey protein is drunk every 2-3 hours, usually immediately after training and in the morning.

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.”

Release forms: which casein is better?

There are three varieties of casein on the market:

• Calcium caseinate (caseinate) is the actual caseinogen of milk, a complex protein from the group of phosphoproteins. In addition to amino acids, it contains phosphate groups - bridges that bind calcium.
• Micellar casein is a casein protein with better solubility and a more pleasant taste. Costs more than caseinates.
• Hydrolyzed casein is a protein broken down by enzymatic hydrolysis into di- and tripeptides (fragments of 2-3 amino acids). Dear, with bitterness.

Bitter taste is characteristic of all casein proteins. If you choose which casein protein is better based on taste, the answer is clear - undoubtedly micellar.

What is micellar casein

Micellar casein is a form of casein produced by filtration methods that preserve the natural shape of the protein molecules.
Thanks to this, all the beneficial properties of the product are preserved. Micellar casein practically does not cause digestive disorders and allergic reactions. It also has higher taste and better solubility compared to caseinates. Not sticky. This feature is distinctive because technical casein has very high adhesiveness.

Once in the stomach, micellar casein forms a clot, a dense lump, making it more difficult for digestive enzymes to digest it.

Rating of casein supplement manufacturers

Casein is not difficult to obtain, which is why it is available in many brands. However, it is better to buy from brands with a good reputation, carefully checking the composition.

The TOP 5 best manufacturers of casein supplements include:

1.Optimum Nutrition

– 100% Casein Protein. A well-known company from the USA produces a product with a high protein content and excellent quality. It dissolves well even in water. Contains soy.

2.LG Sciences

– Lipotropic Protein. Quality sports. food with an increased content of BCAA is enriched with polyphenols, ensures fat burning.

3. Dymatize

– 100% Casein. A supplement of decent quality with a relatively pleasant taste.

4. Universal Nutrition

– Casein Pro. Choose from three flavor variations and 24g of pure micellar casein per serving.

5.MusclePharm

– Casein. 80% protein to stimulate muscle growth and combat catabolic breakdown at night. Contains enzymes and probiotics for better absorption.

In addition to pure casein supplements, the market offers complex proteins with several types of protein - concentrate, isolate, hydrolyzed whey or egg white and calcium caseinate (caseinate). Proteins in mixtures are good because they quickly supply amino acids and nourish muscles for 5-7 hours.

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 for the body

The main reason to choose casein protein is to protect muscle tissue from cortisol, the stress hormone. The muscles become most vulnerable at night, when they do not receive nutrition for several hours.

To prevent anabolism from stopping, it is advisable to take whey protein during the day and casein at night. This combination:

• Resists catabolism.
• Accelerates muscle protein synthesis through activation of the mTOR agent.
• Supplies high protein, BCAAs, calcium and low fat.
• Can be used while working on relief or gaining mass.
• Helps get rid of excess fat.
• Suitable for weight loss.

The latter is a consequence of the ability of calcium caseinate to suppress hunger for a long time.

Reducing fat mass is possible, first of all, with a low-calorie diet, which leads to protein deficiency and is dangerous for a number of diseases. For example, a decrease in immunity, loss of skin turgor, thinning hair, etc. In addition, the body tries to make up for the lack of protein in the diet through muscles, since it considers them the least important tissue.

30% more energy is spent on digesting proteins than on carbohydrates or fats, which means that the actual calorie content of casein is 1/3 lower: not 4 kcal, but less than 3 kcal per 1 g.

With a sufficient supply of proteins to compensate for energy costs, the body uses fat depots. Fats are consumed - weight decreases.

Not only does protein take longer to digest, it also slows down the absorption of carbohydrates. As a result, the overall glycemic index of food decreases, and normal blood sugar levels are maintained longer. This is how casein helps you avoid feeling hungry for longer.

The role and objectives of protein supplements

Protein blends are the most popular category of supplements in the industry.
This is due to the fact that absolutely all people need protein foods every day, even if they do not exercise. Amino acids from protein are needed to support a huge number of biochemical processes, although muscle tissue needs them most. Without enough protein, muscle mass will decline, leading to poor fitness and a range of health problems. This explains why protein is a sought-after supplement even for non-athletes. There are several types of protein in the industry, although whey and casein proteins are the most popular. Egg protein is usually too expensive (it’s more cost-effective to eat fresh chicken eggs), and soy protein is not in demand due to its inferior amino acid profile. Beef, pea, hemp and other types of protein cannot compare with whey and casein in terms of effectiveness, therefore they are considered niche supplements.

The main task of protein is to provide the maximum amount of amino acids for the body. Therefore, the value of supplements is determined by three criteria: composition, price and overall quality. For this reason, casein and whey proteins are the best and have the highest quality to cost ratio (where the greatest benefit can be gained per unit price).

Indications for use

Casein promotes muscle mass and strength gains. It is a complete protein (contains all essential amino acids), is well digestible, and is suitable for people with allergies to egg or whey protein.

What is casein shake used for?

Muscle building

Milk casein is especially useful for gaining weight, as it suppresses catabolism by almost 30%. But it must be used in parallel with other sources of protein. During the day, drink whey protein and casein at intervals of 2-4 hours - before bed. This will minimize the effect of cortisol.

After training

Some trainers do not welcome casein after training. However, there are studies confirming that a casein cocktail is also needed immediately after exercise. In the first few hours, muscles need carbohydrates, not proteins. Muscle building will begin after a certain period of time and will support mass gain.

Casein for weight loss

Micellar casein is optimal for weight loss. It is absorbed within 10-12 hours and saturates for a long time.

A Brief Overview of Other Protein Types

Protein is used in the body as a building material for muscle tissue. In sports nutrition, proteins mean dry concentrates, which are 75-90% protein. Besides casein, there are five other main types of protein. You can compare them with the properties of casein protein and draw a personal conclusion by reading the brief overview of all these types of protein below and comparing the features and order of administration.

Whey Protein

Whey protein is made, as the name suggests, from whey. In percentage terms, it accounts for 20% of all proteins in milk.

Peculiarities

• high rate of absorption by the body, literally within one and a half to two hours;
• contains all essential amino acids.

Admission procedure

Take whey protein in small doses every three to four hours in the form of a shake. It is ideal to take immediately after training. To reduce catabolism, it is recommended to drink in the morning immediately after sleep.

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Milk protein

Dairy is made directly from milk. As a result, it consists of 20% whey molecules and 80% casein molecules.

Peculiarities

• it is an inseparable whey-casein protein mixture;
• has an average absorption rate;
• contains immunoglobulins, alpha-lactulbin, polypeptides, etc.

Admission procedure

Since the composition includes both whey and casein protein, depending on the desired result, milk protein can be taken both after training and at night.

Soy protein

Soy protein is a plant protein and is produced by dehydrogenating soybeans.

Peculiarities

• suitable for use by vegetarians and people with lactose intolerance;
• unlike proteins of animal origin, it contains more lysine and glutamine;
• lowers blood cholesterol levels;
• has a low rate of absorption by the body.

Admission procedure

Soy protein is consumed between meals, as well as before and after workouts.

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Egg protein

Egg protein is considered the standard protein and is produced from egg whites.

Peculiarities

• has the highest rate of absorption by the body;
• characterized by high biological activity;
• is the most expensive protein, therefore it is extremely rare in its pure form;
• high amino acid content;
• Suitable for people with lactose intolerance.

Admission procedure

Egg protein is taken before training, then within an hour after it, and also at night.

Complete protein

Complex protein is a mixture developed by specialists in dietetics and sports nutrition with varying levels of two or more proteins.

Peculiarities

• maximum content of nutrients and amino acids;
• content of slowly digestible proteins;
• also used for weight loss;
• increases endurance.

Admission procedure

Complete protein intake is based on the percentage of different proteins. It is most often consumed after workouts, between meals and at night.

Advantages and Disadvantages of Casein Protein

To summarize, casein shakes are useful in many situations:

• Supports anabolism.
• Promotes muscle growth.
• Suppresses appetite.
• Protect existing volumes.

Disadvantages of casein protein:

• Typical bitter taste.
• Poor solubility in water.

Another drawback, judging by the reviews, is the inflated price of mixed proteins from some companies. In such cases, it is better to buy casein separately.

Features of taking casein for weight gain and weight loss

If an athlete is faced with the task of building pronounced muscle relief, he is usually advised to take rapidly digestible proteins. However, they will not save you from protein deficiency at night. Therefore, casein is used as a protein for weight gain - as an evening meal. It can also be taken between main meals, however, avoiding taking it immediately after completing physical activity. At this moment, the body requires protein with rapid absorption, so it is better to give preference to isolates or hydrolysates.

The use of casein for weight loss also has its own nuances. As mentioned, this protein contains calcium, which helps reduce body fat. Considering also the benefits of casein as a protection against muscle wasting, its use in losing weight and developing muscle definition is very popular.

When cutting, trainers often recommend taking a casein shake only twice a day - once during the day (for example, between breakfast and lunch) and a second time about 1 hour before going to bed. When losing weight, casein can be consumed up to 4 times a day - for breakfast, before physical activity, between meals and 1 hour before getting ready for bed.

Micellar Casein OstroVit sports supplement is made on the basis of micellar casein and has a refreshing strawberry flavor. The addition of rapeseed lecithin improves the solubility of the powder, so preparing the drink is very easy. Due to its balanced formula, this drug is suitable for both those who want to lose weight and those who are focused on gaining muscle mass.

How to prepare a sports supplement?

Casein in powder form dissolves in cow's milk, juice or water. If the drug does not have sweeteners, it will taste like cottage cheese. Therefore, you can improve its taste by adding berries, cocoa, fruits, etc. to the cocktail. The required dosage of powder and amount of liquid for preparing the drink can be found from the recommendations of the supplement manufacturer. Usually, 1-2 tablespoons of powder are enough for one-time use - this is about 30-45 grams. This volume will ensure a uniform supply of amino acids to the body for 7-8 hours in a row. For better mixing of liquid and powder, you can use a mixer.

KFD Nutrition Premium Dessert supplement is prepared using a blender or mixer. One scoop of powder is thoroughly dissolved in cow's milk, juice or water (150 ml) to form a pudding. The ready-to-use mass has a delicate consistency and a pleasant taste of nut butter.

Casein protein is a sports supplement that helps prevent nighttime muscle wasting and helps with long periods between meals. Taking casein alone will not be enough - fast proteins must be present in the athlete's diet. But by supplementing it with such types of proteins as whey and egg, you can get an optimal diet that helps build beautiful muscle relief.