Casein is a protein found in milk and dairy products. It represents about 80% of the proteins in milk, cheese and yogurt (the remaining 20% is whey).
Casein is also sold as a dietary supplement in powder form. It is commonly used by bodybuilders and bodybuilders to promote recovery and for muscle gain.
In this article, we will discuss casein, its actions, its use and its potential side effects. But also sources of caseins that we can find on the market.
EFFECTS OF CASEIN
Casein is a complete protein. This means that it contains all the essential amino acids. In its purest form (as it leaves the factory), casein comes in the form of a white powder with a milky taste. All mammals produce casein as a component of milk for their offspring.
Human breast milk is 40% casein and 60% whey, while cow's milk protein is 80% casein and 20% whey1.
Because casein binds to calcium and phosphorus, milk is a good source of these minerals.
The popularity of casein supplements is perhaps a little less than that of whey protein because its consumption is often recommended only before going to bed.
Casein is widely used before bedtime because of its slow assimilation
Bodybuilders and bodybuilders often take their casein immediately after a workout or before bed to aid post-exercise recovery. Indeed, casein is often known for its slow assimilation, which makes it a perfect protein before going to sleep.
As a protein supplement, casein supplies muscles with the full range of amino acids needed for recovery and strengthening. After a tough workout, your body repairs the small tears created in your muscle fibers to rebuild them and make them thicker and stronger.
In addition to serving as a complete protein, casein is used by athletes due to its slow digestibility. Soy and whey proteins pass through the blood quickly, while casein takes about six to seven hours to fully digest.
The slow digestion of casein helps deliver amino acids to damaged muscle tissue for an extended period after a workout, promoting better recovery. Slow digestion also contributes to satiety, which keeps you feeling full longer and limits cravings. Casein can thus be of interest during periods of dryness.
Good sleep and adequate protein intake are essential for muscle recovery. Casein products work by providing extra protein to support muscle tissue.
Casein-rich dairy products are also good sources of calcium. Most adults need 1000 milligrams (mg) to 1200 mg of calcium per day.
Given the dual importance of adequate calcium and protein intake for bone health, casein-rich foods may help prevent osteoporosis. This disease is characterized by a loss of bone density often appearing with age, making the bones more fragile and thus more at risk of fractures.
USE OF CASEIN
A standard dose of casein is between 20 and 40 grams per day. However, the recommended amount varies with each individual. In particular according to his age, weight, height, sex and also his daily protein intake through food.
Casein is always better with a little flavor
For most people, casein supplements are probably safe. Most healthy adults do not experience side effects when taking casein in appropriate doses.
Casein may not be suitable for everyone. It's always a good idea to discuss supplement use with a professional before adding a new supplement like casein to your diet.
Cow's milk is one of the most common food allergens, which can pose a problem for breastfed infants. Milk allergies usually show up in early childhood, but they can also develop later in life.
If a baby is allergic to cow's milk, their caregiver may suggest a hydrolyzed casein formula. Although its bitter taste is not always pleasant, it can help babies with allergies get the necessary nutrients during periods of growth.
If you're allergic to milk, ask your healthcare professional if you need to be tested for the specific proteins responsible for your allergy. It is possible to be allergic to other milk proteins, such as whey, but not to casein.
However, it is better to play it safe. Consult an allergist who will help you determine the root cause of your milk allergy before trying your luck with casein.
Allergic reactions to milk should not be confused with lactose intolerance. Many people are intolerant to lactose (the natural sugar in milk) but tolerate the casein in yogurt or cheese very well. A cow's milk allergy is more likely to cause symptoms such as hives, chest tightness, or dizziness, while lactose intolerance does not.
Dairy products are rich in casein
SOURCES OF CASEIN
Casein is available in supplement form, but it is also present in dairy products such as milk, yogurt or cheese.
A cup of whole milk contains about 300 mg of calcium, much of which is found in casein. It also contains about 8 grams of protein.
Casein is also present in cottage cheese and yoghurt. A cup of 2% fat cottage cheese contains about 225 mg of calcium and 24 grams of protein. A cup of whole-milk Greek yogurt contains about 235 mg of calcium and 19 grams of protein.
As a supplement, casein usually comes in powder form. It can be mixed with water or milk to obtain a protein shake. It can be purchased in different flavors, such as chocolate or vanilla, to mask its original, possibly unpleasant taste.