Casein: composition, benefits, recommendations for use. how to choose a good casein? Casein protein will hit the extra weight

Concentrates and casein are made from dairy products. Supplements have specific differences, but their mechanism of action is the same. Both help to increase volumes and define the relief.

The difference between them is the rate of absorption. A feature of complex casein is a long splitting period. After the use of sports nutrition under the influence of gastric juice, a sticky clot is formed that fills the entire volume. Compared to its whey counterpart, it takes 2-3 times longer to break down, depending on the form.

What is casein protein

Approximately 80% of casein contains milk in the form of tiny suspended particles connected by calcium ions. When fermented with rennet, they precipitate and form a curdled mass. To obtain food caseinates, the coagulated clot is washed from acids by extrusion methods and dried.

Due to the jelly-like consistency in its pure form, casein protein is used in the dairy industry as a stabilizing additive, increasing the amount of cottage cheese and cheese at the end of the process, and making sports nutrition.

What is the harm and benefit

A "long-playing" casein shake is chosen by athletes who are concerned about muscle growth and who want to lose weight. The supplement contains the entire profile of amino acids, except for glycol, which is synthesized by the body from incoming amines. Sports nutrition drunk at night:

• restores damaged myofibrils;
• prevents muscle breakdown by suppressing catabolic hormones;
• strengthens the immune system;
• increases thermogenesis;
• stop the breakdown of carbohydrates, does not allow a sharp release of insulin;
• prevents the conversion of calories into fat.

Slow digestion reduces the oxidation of amino acids. But inhibited processes reduce anabolism. This means that compared to whey products, casein for building mass is less effective.

This is due to the lower content of leucine, one of the essential acids responsible for muscle hypertrophy. In the composition of casein, it is 3% less than in whey. However, when taken together with an isolate or complex, it provides an optimal synergistic effect. With such a regimen muscles receive a high dose of leucine and constant nutrition.

Top Casein Proteins containing isolate and egg white:

1. Muscle TechPhase8.
2. BSN Syntha-6.
3. Optimum Platinum Hydrobuilder.
4. Muscle Pharm Combat.

Best Micellar Casein

Many bodybuilders prefer sports nutrition with suspended particles. Micellar protein is produced at low temperatures, which does not change the structure of organic matter. For its splitting, the body spends a lot of energy and time. (up to 8 hours). Thanks to this feature, with its help it is easy to maintain a stable concentration of amines and forget about the feeling of hunger for a long time. As part of sports nutrition: phosphate, sodium, calcium, citric acid. The powder is enriched with fruit flavors, contains 23 g of protein per 100 g.

Flaws protein sports nutrition:

1. Slow absorption preventing fast delivery of amines to the muscles.
2. High sodium content causing bloating.
3. Because of the lactose content, whey casein is not for everyone.

Top proteins: Micellar Creme Syntrax, PureProtein products, Amix Casein, Kfd dessert.

Casein protein ranking 2017

It is better to buy a sports supplement from manufacturers who have quality certificate. This is a guarantee that the contents of the package correspond to the composition.

Among the best products are named:

1. Optimum Nutrition.
2. Dymatize Nutrition Elite.
3. Combat (MusclePharm).
4. 6 Star Pro Nutrition.
5. MET-Rx 100%.
6. Platinum Tri-Celle.

What does casein do for weight loss?

For weight loss in the first place limit the intake of carbohydrates. So that the body does not experience colossal stress, the deficiency of organic matter is restored by taking protein shakes. They are involved in β-oxidation of enzymes and accelerate fat burning. With their shortage, the body turns on adaptive reactions that destroy contractile proteins (muscle mass).

Also read which protein to choose and how to drink it for girls to lose weight.

How to drink casein

• To dull hunger, take protein between meals and instead of dinner 25 g each.
• Better replace cocktail 1-2 meals.
• If you drink it instead of morning coffee, the body will receive energy, while the drink will suppress the activity of cortisol, which destroys muscles.

Dosage- a spoonful of powder in a glass of liquid. Unlike other forms micellar protein has a pleasant cottage cheese flavor, but those who do not accept it add half a teaspoon of syrup, vanilla or cocoa. When compiling a diet, the caloric content of the sports nutrition is taken into account -355 kcal / 100 g. For those who actively work in the gym, sports nutritionists recommend choosing combined formulations.

When is the best time to take casein for mass gain?

The use of doping before and after the load is useless, because the body needs quickly digestible and isolates. Given the long-term anti-catabolic effect of a complex protein, 40 g diluted powder drink at night, then in the morning. The intake schedule is made in such a way that the body constantly receives amines. For those who want to give the body relief, it is also important to ensure a continuous supply of amino acids, so it is better to replace snacks with cocktails.

Good day to all. For a long time we have not touched on nutrition issues, today we will try to fix it. Let's talk about casein protein or just casein.

Casein is the main protein found in cow's milk. It accounts for about 80 percent, the remaining 20 is whey protein. Casein protein is obtained from whole milk by ultrafiltration. Thanks to the gentle processing method, the output is a high-quality product with a good composition of essential amino acids.

The main difference between casein protein and whey protein is the rate at which it is absorbed by the body. Casein has a slow absorption rate. After casein enters the stomach, it transforms into a kind of clot, which is digested for quite a long time, gradually saturating the body with the necessary amino acids.

When to Take Casein Protein (Casein)

I think everyone understands that in order to achieve the maximum effect, it is necessary to combine the intake of whey and casein protein. Let me remind you that it is absorbed much faster. This is its value. It is indispensable in situations where it is necessary to quickly saturate the body with amino acids: immediately after sleep and after intense training.

Casein should be taken if a long break in meals is foreseen: before bedtime and in between main meals. The slow absorption of casein from the gastrointestinal tract gives it anti-catabolic properties. What does it mean? Catabolism is the process of breaking down muscle tissue. Simply put, casein minimizes muscle breakdown during long breaks between meals (sleep, work, study, etc.).

How to take casein

To prepare the drink, you need to dilute one serving of the powder in a glass of cow's milk. For this, it is best to use a sports shaker, since casein protein is usually poorly soluble, and stirring it with a spoon in a glass is simply torment.

The portion size is selected individually depending on body weight, fitness level and energy needs of the body. As a rule, 30-40 grams of powder is enough to provide the body with nutrients for 8 ocloc'k.

In addition, casein can be used in fat burning. This is due to its ability to reduce appetite while providing the body with essential nutrients. In this case, 15-10 grams of powder per serving is enough.

So, today we learned all the subtleties of the reception protein shakes. Let me remind you that immediately after sleep you need to drink a portion of whey protein, in between main meals, use a portion of casein, before and after training, take one serving of whey protein and refuel with casein protein at night.

By following these simple rules, you will provide your body with the necessary amount of building material that will turn into large, strong, sculpted muscles.

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Casein is a complex additive based on the multicomponent protein of curdled milk. The sports nutrition market has hundreds of manufacturers vying with each other offering proteins based on it and assuring that they produce the best casein.

Let's try to figure out how to choose the best mix for drying and weight gain.

The drying training cycle is used in cases where athletes need to get rid of body fat as soon as possible and build muscle as efficiently as possible in the shortest possible time, providing not only mass, but also relief. This is one of the most responsible training programs, involving ultra-active training with a minimum of calorie intake.

During drying, the use of whey protein isolate and casein is relevant. But which casein protein is better to choose?

When it comes to shedding excess fat, snacking during work and school shifts can really hurt that. Casein, getting into the stomach, provides saturation without overload and extra calories, at the same time, protecting, nourishing the muscles, helping them grow and recover.

Long-term absorption of casein allows you to go without food for up to 8 hours, which is important for the night period and the exclusion of fast food consumption during the day. Of course, it is impossible to do without food from the usual diet, but it is quite possible to replace a single meal with casein. As for which casein protein is better to choose during the drying period, it depends on the time of use.

In the post-workout period, it is most relevant to use multi-component supplements so that fast proteins make up for protein starvation, and casein continues to nourish and protect the muscles growing after training until the next meal.

At night, the best casein protein, according to reviews and studies, is micellar, with the ability to release amino acids for 12 hours.

When gaining mass

When you need to gain muscle mass, casein protein, having a low calorie content and slow absorption, would seem to be less relevant than when losing weight. However, it is very difficult for ectomorphs to pump muscles, they spend a lot of energy on their growth, so nighttime catabolism is the most terrible for them. When gaining mass, it is best to drink a casein protein complex with slow carbohydrates at night, preventing the negative effects of cortisol, or a combination mixture of calcium caseinate and whey concentrate.

Every athlete wants to know which brand of casein is best in order to make the right choice and buy a high-quality mixture. You can find out from the Top 10 Best Casein Proteins 2015 ranking:

1. Gold Standard 100% Casein by Optimum Nutrition. Each serving contains 34 grams of protein, of which 24 grams is the purest casein. It rightfully takes 1st place, due to the high quality of the composition and demand among consumers. Also, ON is the best producer of casein, according to eminent athletes.
2. MusclePharm, with its Casein supplement, comes in at number two. 80% protein and an enzyme matrix with prebiotics provide not only the highest BAC, but also the best absorption.
3. Elite Casein Dymatize, in the ranking of the best casein proteins in 3rd place. It contains 24 grams of the highest quality protein.
4. Casein Pro Universal Nutrition is a heavy duty supplement containing 24 grams of micellar casein.
5. 100% Casein Protein Optimum Nutrition enriched with BCAAs.
6. Lipotropic Protein LG Sciences - contains polyphenols, which is important for weight loss and amino acids.
7. Complete Casein CytoSport is a complex protein containing 25 grams of 3 forms of casein - micellar, sodium caseinate, calcium caseinate.
8. Muscle Milk CytoSport in addition to matrix casein contains creatine and a lipid complex.
9. Platinum TRI Celle Casein Optimum Nutrition - 30 grams of protein, the most powerful anabolic effect of an advanced patented formula.
10. Micellar Crème Syntrax, rounds out the ranking of casein protein. It is a palatable and inexpensive micellar casein made without the use of high temperatures.

Casein is a protein supplement that provides the athlete's muscles with building material for growth for a long time and prevents catabolism.

Complete nutrition of an athlete is impossible to imagine without special nutritional supplements. And it is better to give preference to natural preparations of natural origin.

Fatty cottage cheese contains up to 22% casein

Casein (also known as caseinogen) is a milk protein formed by curdling milk with special enzymes. Of all the proteins in dairy products, casein accounts for 80%.

Refers to complex, complete proteins. It contains all kinds of essential acids that are vital for the human body. In the stomach, under the influence of enzymes, casein forms a dense clot, which slowly breaks down, releasing calcium and phosphorus.

Available as a white powder, which is used to make protein shakes. Sold as part of ready-made mixes for shakes and protein supplements. Pure casein without pronounced aroma, curd taste. In cocktails with casein, as a rule, there are flavorings, sweeteners, and sometimes dyes.

How does it work in training?

Lose weight using casein is quite real

Casein is a slow-digesting protein, so it makes no sense to take it after training. It will not be absorbed quickly enough to replenish the amino acid levels needed by the muscles. High-speed proteins, such as whey, will be more relevant at this time.

Before training, casein is only appropriate during a weight loss diet, so that due to insufficient nutrition, the muscles do not suffer from intense exercise.

Mass Gain Reception

When gaining muscle mass, casein should be taken only at night - to slow down catabolism and provide muscles with a supply of protein. This will prevent the damaging effects of cortisol.

When burning weight

Due to the fact that casein occupies the stomach for a long time with work, it has the effect of reducing appetite, which makes life much easier during a weight loss diet. It gives a feeling of satiety for about 7 hours, which saves you from night hunger, while the body is supplied with a sufficient amount of protein. In addition, it allows you to save muscle mass and increases the release of heat from your body, which speeds up the metabolism and the process of burning subcutaneous and. 10 g of casein contains only 36 kcal, so it does not add extra fat.

Why does an athlete need it?

Taking casein reduces the need to eat "tons" of food

To achieve the desired results, whether it is a set of muscle mass, increased endurance in training or rapid fat burning, a high amount of protein products must be present in the athlete's diet, because protein is a necessary building material for muscle tissue.

In order not to have to eat kilograms of meat, eggs and cottage cheese, which, in addition to proteins, also contain fats and carbohydrates, it is wiser to supplement the diet with protein supplements. The diet should contain both fast-acting proteins, which provide high anabolism, and slow ones, which provide long-term muscle nutrition.

Anabolism (from the Greek ἀναβολή, “rise”) or plastic metabolism is a set of chemical processes that make up one of the sides of the metabolism in the body, aimed at the formation of cells and tissues.

Source Wikipedia

What is the use of casein for an athlete:

• Saturation of the body with essential amino acids
• Strengthening of the skeletal system due to the high content of calcium
• Reduced feelings of hunger
• Protection against muscle breakdown (catabolism) at night
• Acceleration of metabolism
• Compensates for the lack of protein in the diet during the diet.

Types of casein protein

There are three types of casein protein:

1. casein hydrolyzate. It is obtained in the process of hydrolysis, during which amino acid bonds are destroyed, and the rate of protein absorption increases.
2. Micellar casein. Obtained by ultra- or microfiltration of milk, in which casein is separated from whey, fat and lactose. The natural structure of the protein is preserved. It is absorbed more easily than caseinate, but for a longer time (up to 10 hours). Solubility in the liquid is low, the cocktail is thick, mushy.
3. Caseinate. It is a mixture of protein and salts of calcium, sodium and potassium. The protein content in such a mixture is not less than 90%. Caseinate dissolves easily in liquids, which is why it is often used in industrial cocktails.

How to take casein protein

Take casein in the form of a cocktail from the required amount of powder dissolved in a glass of milk. For taste, you can add a spoonful of cocoa, a pinch of vanilla or cinnamon. Mixing is best done with a shaker.

The dosage depends on the purpose for which the protein is taken.

• At the stage of mass gain - 40 g of casein before bedtime.
• During the drying period - take at night and between main meals, 15-20 g, with water or up to 4 times a day.
• If you have to skip a meal, the dose of protein will be 35-40 g.
• To enhance post-workout anabolism, casein can be paired with whey protein in a 1:2 ratio (one part casein to two parts whey)

These figures are approximate, a more accurate dosage is calculated based on the athlete's body weight and the amount of protein supplied with food.

What can be combined with

You can use casein in its pure form. But sometimes the best effect will be from combining it with other, more quickly digestible products, such as whey protein. In such a combination, the benefits of these products are mutually enhanced. Eliminates such a lack of casein as a low anabolic effect. A similar result can be achieved by combining casein protein with leucine or (a complex of amino acids).

What foods contain casein

Most casein is found in dairy products. Content as a percentage of the total amount of proteins in the product:

• cow and goat milk - 80%
• hard cheeses - 30%
• soft cheeses - 28%
• pickled cheeses - 26%
• fat cottage cheese - 22%
• fat-free cottage cheese - 18%
• sour cream (fatty) - 15%
• curdled milk, kefir - 15%
• bio-yogurts and curds – 9%
• sweet yoghurts - 6%

What is the difference between casein and other types of protein

The main "rival" of casein is whey protein. Their "rivalry" begins in the sports nutrition store, when the buyer has a dilemma what to take. The main difference is in the rate of protein digestion. Casein is digested for a long time, studies have shown that after taking casein, a high concentration of amino acids remained in the blood of the subjects for 5 hours.

Side effects from taking

Side effects with moderate use are quite rare and are temporary. Contraindications for admission are individual intolerance (allergy) and serious diseases of the digestive system.

Allergy

Allergy to casein is a common phenomenon. It manifests itself in childhood and disappears during adulthood in 85% of allergy sufferers. And yet, if a person has an intolerance to dairy products, then he is allergic to casein.

Allergy symptoms:

• Skin rashes
• Edema of mucous membranes
• Breathing becomes difficult

Casein allergy is not treated, antihistamines and corticosteroids only relieve symptoms. Therefore, an allergy sufferer should refrain from eating milk proteins.

Impact on the human body

By itself, casein protein does not have a negative effect on the body. The essential amino acids, calcium and phosphorus, with which it is rich, are useful for all people. However, everything is good in moderation. Considering that casein is absorbed slowly, it gives an increased load on the digestive system. With excessive consumption, unpleasant sensations in the stomach (a feeling of heaviness), bloating, nausea, and vomiting are possible. With prolonged abuse, there is a risk of diseases of the gastrointestinal tract.

Effect on potency

Proteins of animal origin do not adversely affect sexual function, in contrast to, which can increase estrogen levels. Therefore, you need to choose pure milk casein, without the admixture of soy protein.

What to look for when buying casein protein? A good product should not contain:

• No synthetic additives, only natural dairy raw materials
• vegetable fats
• no salt

There should be no mildew smell. The consistency of a homogeneous powder, without lumps.

Preference should be given to micellar casein without unnecessary additives, from a reliable manufacturer. The pursuit of a cheap product can lead to the purchase of a fake or poor quality product, the benefits of which are very doubtful.

Always remember that a quality product cannot be cheap.

Casein protein is an indispensable component of an athlete's sports nutrition. It provides uniform long-term nutrition for muscles and bones, prevents catabolism at night. It is also very effective for reducing appetite during weight loss, in this regard it can be useful not only for athletes, but also for people who want to lose weight and are hard to tolerate hunger.

What is the best casein protein? Leave your opinion in the comments or take the poll...

Be sure to read about it

Casein is the so-called "slow" protein, which is used not only for gaining muscle mass, but also for burning excess fat. Casein for weight loss is used because the protein is able to saturate for a long time, therefore, eliminate dependence on food consumption. Due to the intake of protein, fats are not deposited in the body, and harmful and cholesterol that contribute to weight gain do not accumulate.

Casein is the main protein found in animal milk. This is an alternative to protein foods, which is not always possible to take. It is digested and broken down in the stomach for a long time, therefore, when taking it, a person feels full for a long time and does not have an increased appetite.

In the process of producing casein for weight loss, milk is curdled. Processing is as safe as possible for the positive components of milk, so all its necessary and useful properties are preserved. Reception in its pure form will not contribute to weight loss, as it contains a lot of fat and carbohydrates, and useful minerals (Calcium, Phosphorus) are combined with proteins and are not absorbed by the human body. In addition, pure milk is a strong allergen containing antigens, hormonal substances that are unusual for the human body, which are not absorbed in our gastrointestinal tract.

Casein is rich in various beneficial amino acids that are essential for optimal functioning of the entire body. Phosphorus and calcium are of great value. The supplement contains the following minerals:

• Magnesium;
• Sodium;
• Potassium;
• Phosphorus;
• Calcium caseinate.

And these amino acids:

• Leucine;
• Valine;
• Arginine;
• Isoleucine;
• Alanine;
• Histidine;
• Glutamine;
• Lysine;
• Methionine;
• Phenylalanine;
• Proline;
• Serine;
• Taurine;
• Threonine;
• tryptophan;
• Tyrosine.

Essential amino acids are highlighted in bold. Our body cannot synthesize them and must get them from food.

Each substance is necessary for the full functioning of the body, so the use of casein will not only contribute to weight loss, but also enrich the body with amino acids and minerals.

How does casein help you lose weight?

Casein is a slow protein, it takes from 5 to 12 hours to digest it. Due to its long absorption, casein maintains the right amount of amino acids in the body, which are necessary for the “building” of muscles, mainly at night.

The process of losing weight on its basis occurs due to the following properties:

• Supplying the body with essential and non-essential amino acids;
• Slowing down the absorption of protein;
• Protein helps to maintain muscle even at night, inhibiting the accumulation of fat;
• Helps maintain a sports diet while losing weight without exceeding the optimal calorie content.

In order for casein to really work and accelerate the process of fat burning, you need to learn how to take it correctly, dosing the amount depending on individual characteristics.

Dosages

Casein is a powder that is diluted in water, milk or juice. One dose of casein should be 30-40 g. Higher dosages will not give the desired result, but will only provoke indigestion and slow down the process of losing weight.

If the goal is to lose extra pounds, then it is recommended to take 20 grams of powder 3 times a day as snacks. To gain muscle mass in addition (in excess of 3 doses), it is recommended to take the supplement at night in the amount of 40 grams. It will stop the process of catabolism, saving all the muscles.

Often, casein can be an alternative to lunch or dinner, for this you need to take 30 g of diluted powder once.

General rules for taking casein

Casein protein for weight loss is taken 2-4 times a day. Its reception is indicated not only after, in order to preserve muscle mass and not provoke its destruction, but also with food intake.

Casein is taken only in diluted form and added to ready meals, there are several tasty ones that will make taking the supplement more tasty and unusual:

• Baking with casein - often diet cookies or cakes are prepared on the basis of casein, which will fill the body with the right amount of protein;
• - most commonly used. Such a drink is prepared in a blender by mixing protein and milk in the proportions indicated in the instructions;
• Fat-free cottage cheese with casein and yogurt - all ingredients are mixed with each other using a blender, if desired, sweet fruits are added to them.

Casein is a pure protein, it is suitable for people who do not have enough protein from food, as well as those who lose weight on protein diets.

What foods contain casein?

If it is not possible to take casein in the form of a purchased powder, you need to know what products contain it. This will make it possible to draw up the correct one, which allows you to saturate the body with useful components.

Casein is found in the following products:

• Leaven;
• Cottage cheese;
• Milk;
• Kefir;
• Serum.

These dairy products are made up of varying amounts of casein, expressed as a percentage:

• Cottage cheese - 13-18%;
• Milk - 3%;
• Kefir - 3%;
• Cheese - 15%.

Naturally, it is much easier and more effective to use packaged pure casein than products that contain it when the goal is to maintain muscle mass and lose weight at the same time.

Advantages and disadvantages of casein

Casein is no different from natural, therefore, does not harm the body. It promotes the breakdown of fats and a set of muscle mass. Among the main advantages of its use are noted:

• Anti-catabolic action;
• Slow absorption by the body, increasing the feeling of satiety;
• The ability to use both in the form of products and in the form of a powder;
• Contains amino acids necessary for the body;
• It has an affordable cost and many varieties.

The feeling of satiety lasts up to 8 hours, allowing a person not to face hunger and not exceed his own. It is through a calorie deficit that weight loss occurs.

Casein also has a number of disadvantages that you should definitely consider:

• Individual intolerance is possible;
• The need for daily use;
• The high cost of a good quality drug.

The disadvantages are much less than the advantages, but they must be taken into account.

Contraindications to the use of casein

Casein is a pure product, so it has no significant contraindications. It is worth limiting its intake to people with exacerbated gastrointestinal diseases.

In order not to provoke the occurrence of side effects, casein intake should be strictly according to the instructions in compliance with all dosages. The first sign of intolerance to the supplement or improper use of it is indigestion.

Casein Selection Criteria

In order for protein casein to have a positive effect on the body in order to lose weight or gain muscle mass, it is necessary to carefully review the products offered on the market. Attention should be paid to the following characteristics:

• Degree of purification - the more casein contains fats and carbohydrates, the less positive effect on the breakdown of fats will be observed. The degree of purification can be assessed by comparing the composition of several preparations;
• Convenience in preparation - this will allow you to choose the right one-time dosage correctly, allowing you to draw only useful components from casein. Read the labels of the medications to find out what works best for you;
• Taste - The pleasant taste of the protein will increase the desire to consume the supplement instead of the usual protein food.

All these features of casein will allow you to make the right choice, giving preference to the best additive with maximum positive properties.