Casein Protein : Contains High Quality of BCAAs, Essential for the Recovery of the Muscle Tissues

What is casein?

(Casein protein is non-simulator, but provides calories which can be used for energy purposes)

Casein is the most abundant protein found in milk i.e. 70% to 80%. We have got a little idea from my last article about whey protein. Here I am trying to cover about the casein protein in detail. When milk is curdled, the casein protein is concentrated in the curds, and the whey protein is contained in the remaining liquid. The curds are used to make common cheeses, and they can also be processed to create casein protein supplements. Casein Protein is also an excellent source of all the essential amino acids as well as Whey protein. But the fact which differs it from whey lies in its sustainability that means casein is a slow-digesting protein whereas whey is a fast-digesting protein. 80 percent of the protein found in cow’s milk is casein and it also makes up 20 to 40 percent of human breast milk.

How does it help us?

• Casein protein contains phosphorus and dairy calcium, which proves to be beneficial in enhancing bone health. 
  
• The superior long-lasting effect of casein helps us in delaying gastric and slower absorption rate from the gastrointestinal tract to the blood. Casein protein also helps in promoting colon health. 
• By taking casein we not only loose our fat, but also we remain on a fuller stomach, as studies show, satiety levels were 33% higher in case of casein protein.
• Casein has the unique ability of forming a gel in the stomach during digestion so it can release a steady flow of amino acids over many hours. 
• Casein is an especially rich source of the immune-boosting and muscle-protein-sparing amino acid L-glutamine. 
• Casein is also a great source of L-arginine, the well-known "growth-hormone-releasing" amino acid.
• Casein decreases protein degradation i.e. protein breakdown inhibits by 34% after casein ingestion. 

Casein Sources

Foods that contain Casein

Good sources of food, from where we can found casein are Milk/Cream, yogurt, butter, cheese, sherbet, milk/white chocolate, creamed soups, pudding, custard, ice creams etc.

When should one take it?

• It is advised by health experts to consume casein protein as a bed-time shake because it promotes a sustained anti-catabolic environment while we sleep. 
• In between meals we don't provide immediate nutrients to our body, so casein protein is more helpful in between meals.

How it works?

Casein peptides works wonder for diseases like high blood pressure, high cholesterol, anxiety, fatigue, epilepsy, intestinal disorders, cancer prevention, and stress reduction.

• Casein protein contains various bioactive peptides alongwith amino acids. These peptides are partially digested in our stomach, and prior to being broken down into their constituent amino acids they are able to exert effects in the intestines. 
• During the processing of milk, the casein peptides and micelle structure become disturbed to form simpler structures and a gel kind of material is formed. That’s why casein protein has a slower rate of digestion. It has a slow but steady release of amino acids circulation into bloodstream.

Adverse effects

• It does not go well with Zinc, Magnesium and Iron due to competition with Calcium for intestinal uptake.
• It cannot be a good choice if anyone want an instant protein boost for his/her muscles right before or after your workouts.
• People who have problems with lactose may have gas, and some people are allergic, which can cause bloating. 
• The sodium content which is important before a bodybuilding contest and for making weight, can cause bloating as well.
• Casein protein did not make good effect on protein synthesis.

What studies revealed?

• According to a Texas study, whey and casein combo intake yielded the greatest increases in lean, fat-free mass.  
• According to a study conducted in the Netherlands found that by multiplying casein intake by two and a half times, participants were able to have a higher metabolic rate while sleeping and a better overall fat balance. 
• According to a Massachusetts study, researchers found that casein doubled the effect that whey protein had on legs, chest, and shoulder strength results. 
• According to a study conducted in the United Kingdom, casein proteins have the potential to reduce or prevent the effects of enamel erosion. 
• According to a study performed in Australia, researchers found that dairy proteins promote colon health better than meat and soy.
• According to Journal of Nutrition researchers, casein protein is of higher quality when compared to soy, making it an important source of protein to be getting.
• Researchers from the Exercise and Performance Nutrition Laboratory at the University of South Florida found that, females were experience benefits using both whey and casein supplements, including an increase in performance markers from consuming protein after resistance training and a decreased body fat composition.

Role of Casein protein in Muscle building

Muscle Building

Both casein and whey protein can supplement any workout well and include all the essential amino acids athletes need, but casein has less quantity branched-chain amino acids (BCAA) and, therefore, might be slightly lower at facilitating muscle protein synthesis. But Casein provides athletes a high quality of BCAA that is essential for the recovery of the muscle tissues.

• Casein helps in restoring nitrogen balance during muscle recovery and regulating blood sugar levels.
• Athletes need casein protein during the bedtime which is on an average 7 hours per day. It enhances muscle building and recovery of muscles from fatigue and soreness suffered due to strenuous workout sessions.
• Because of casein’s well-known anti-catabolic abilities, it lowers down muscle breakdown process and provides greater strength on legs, chest, and shoulder to athletes.
• Casein repairs the broken-down muscle fibers after a workout while athletes sleep.
• Finally, Casein protein is a "complete protein," that means, it contains all nine essential amino acids our bodies need to get from foods to optimally build muscle. It also contains carbohydrates, calcium and phosphorus for bone health and giving energy.

How is it prepared?

In order to make casein protein, milk protein is treated with a compound known as a 'coagulant', usually chymosin, which serves to solidify the casein fragment. This step is also used for cheese making. Due to the more solid fragment of casein, the whey fragment which is in liquid state easily separated from the casein. Generally, Casein protein extraction is more concerned with the extraction of as much whey as possible, that leaves pure casein protein behind. But, Micellar casein extracted via micro-filtration, that has the ability to concentrate the micellar segments of casein.