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Casein or “the slow protein” [1] is one of the two milk proteins, the other one being whey protein.
Casein has become one of the highly preferred protein supplements among athletes and bodybuilders today.
Scientific studies have been extensively conducted on casein to analyze its role as a protein supplement.
From the studies conducted so far, it can be concluded that casein serves as an overall workout supplement, due to its ability to work on every aspect of muscle development.
The biggest factor that has made casein a powerful protein supplement is its anti-catabolic activity.
Apart from supporting muscle growth, it also prevents muscle breakdown and promotes its recovery.
Along from its muscle-building properties, casein is also helpful in regulating blood pressure and blood cholesterol levels.
Comparison Table: Top Casein Supplements
Here is a quick comparison table of all the top casein supplements available in the market today.
Optimum Nutrition (ON) is a manufacturer of a comprehensive line of powdered, bar, tablet, capsule and ready to drink products.
The company started out in 1986 and is based in Chicago,USA.
The supplement is a protein powder drink mix of net weight 4 lbs. It comes in multiple flavors with a serving size of 34g and servings per container amounting to 53.
The nutritional facts per serving are:
Total fat -1g (2%)
Cholesterol -15mg (5%)
Sodium – 280mg (12%)
Protein – 24g (48%)
Some of the key USPs of the product are:
Slow digesting micellar protein for muscle recovery up to eight hours
Provides 60% of daily calcium intake with 5g of naturally occurring BCAAs
Dymatize, based in Texas, USA, is a manufacturer of a variety of nutritional and health supplements such as whey protein, creatine, nitric oxide, and workout recovery supplements.
The supplement is a protein powder drink mix of net weight 4 pounds. It comes in multiple flavors with a serving size of 33g and servings per container amounting to 55.
The manufacturer claims the product to be free from banned substances and gluten.
Naked Nutrition, is a manufacturer of nutritional supplements and protein powders to serve the individual needs of their customers.
Naked Casein, a cold processed micellar casein powder has a net weight of 5lbs. The product is manufactured in the USA and is certified as gluten-free.
The serving size is 30g (2scoops) and the servings per container is 76.
The nutritional facts per serving are:
Cholestrol –20mg (7%)
Potassium – 65mg (2%)
Sodium - 20mg (1%)
Protein – 26g (52%)
Coming to the key USPs of the product. Some of the key USPs are:
Cold processed manufacturing ensures that no contamination from chemical detergents,
MusclePharm is a manufacturer of nutritional and sport supplements. The company claims their products to be free of banned substances and regularly tested.
The supplement is a protein powder drink mix with a net weight of 4 lbs. It comes in multiple flavors.
The serving size is 1 scoop (34.5g) amounting to 52 servings per container.
The nutritional facts in a serving are:
Total fat - 0g (0%)
Cholesterol - 15mg (5%)
Sodium – 55mg (2%)
Protein – 28g
Total carbohydrate – 2g (1%)
The product is gluten free with natural and artificial flavors.
Some key USPs of the product are:
Gluten free
60mg of digestive enzymes to aid in digestion
Slow digesting protein to support muscles during sleep
30-day full money back guarantee on customer dissatisfaction
The Key Nutrients of the Supplements are :
Pros and Cons
Quality ingredients at affordable price
Low carbs and fats, more protein
Appealing taste and blends well
Noticeable improvement for muscle recovery
Fulfilling for a long time as reported by most
Inconsistent texture and taste in some batches
Side effects such as stomach disorders in a few cases
Casein is a source of various essential and non-essential amino acids that are necessary for all bodily functions. Casein is available in two main forms:
1. Casein Hydrolysate
This is the partially degraded form of casein, which is absorbed quickly.
2. Micellar Casein
This is the natural form of casein and is slowly digested.
Proteolysis of caseins yields four major peptides: α‐, β‐, γ‐ and κ‐casein. During the digestion and absorption process, these peptides, in their bioactive forms, are absorbed from the intestine to the bloodstream. [2] [3]
Casein is found to rich in branched chain amino acids (BCAA) – leucine, isoleucine, and valine. Lysine is also abundantly found in casein.
Other amino acids present in casein are histidine, phenylalanine, methionine, and threonine. [4]
It also contains minerals – calcium and phosphorus.
These peptides are reported to have numerous beneficial properties namely, antioxidant, anti-inflammatory, antimicrobial, antihypertensive, anti-obesity and muscle-building properties. [5]
Casein – A Better Source Of Protein?
Casein’s biggest strength lies in its digestion. It serves as a steady amino acid source, which is crucial for better nitrogen retention, muscle protein synthesis, and to reduce oxidation in the muscle cells.
Casein’s structure allows it to form a clot in the stomach, which results in its delayed release into the small intestine and eventually into the bloodstream. [6]
It has also been reported that casein, as a pre-sleep supplement could have a number of benefits.
Due to its slow release, it prevents the muscles from breaking down, which makes it anti-catabolic in function. [7]
Casein also reduces the total amount of protein burned for energy during night time. This implies that casein has a positive impact on the net nitrogen balance. [8] [9]
Whey also has potent muscle-building properties, which works at a faster rate, unlike casein’s properties.
However, studies show that casein is a product that will help the athletes and bodybuilders in the long run.[10]
Health Benefits of Casein
1. Casein Supplementation Promotes Muscle Growth And Reduces Muscle Breakdown
Casein supports muscle development by triggering Muscle Protein Synthesis (MPS) by supplying the necessary amino acids. Muscle loss is a common sign of aging.
Confidence Level: High
In a random study conducted on casein and whey's impact on muscles, it was found that casein and whey triggered muscle protein synthesis and increased net protein balance in a similar fashion. [11]
In a randomized controlled study conducted in 2017, it was reported that consuming 40g casein before sleep could stimulate myofibrillar protein synthesis in healthy older men. [12]
In a study conducted on COPD patients to analyze the protein metabolism, it was observed that casein supplementation resulted in protein anabolism and maintained the muscle mass during the exercise sessions. [13]
2. Casein Aids In Improving The Strength And Stamina
Endurance or stamina plays a critical role in physical training. As a workout supplement, casein provides the body with the strength and stamina that it needs. [14]
Confidence Level: High
In a randomized study conducted with 40 overweight police officers, casein's effects on muscle growth and muscle damage were evaluated.
The study concluded that casein supplementation, aided fat loss, led to improved body composition with enhanced strength, which was due to casein's nitrogen retention abilities and anti-catabolic effects. [15]
A meta-analytical study published in 2012 has shown that a combination of casein and whey helps in improving the muscle mass and enhancing the strength and endurance during prolonged resistance training. [16]
Post-exercise recovery is imperative for healthy muscle development and the prevention of muscle breakdown. Protein supplements are helpful in promoting post-exercise recovery and protecting the muscles against damage.
Confidence Level: High
In a study conducted in 2012, it was found that casein consumption aids in sustained release of amino acids throughout the night and stimulates the muscle protein synthesis.
Casein promptly promoted post-exercise recovery overnight by improving the protein balance. [17]
4. Casein May Help In Blood Pressure Regulation
Casein peptides are reported to regulate the blood pressure by inhibiting the angiotensin-converting enzyme (ACE) at micromolar concentrations.
In in vitro studies, it has been found out that two tripeptides of casein Ile-Pro-Pro and Val-Pro-Pro are antihypertensive in function, and have a key role in reducing high blood pressure. [18]
Confidence Level: Moderate
In 2010, in an animal study, it was found that a single dose of oral casein-peptides could decrease diastolic blood pressure. [19]
One study in 2013 has found that a 12-week intake of casein could reduce the diastolic blood pressure in overweight adolescents. [20]
5. Casein May Help In Maintaining Healthy Cholesterol Levels
Studies have shown that branched chained amino acids - leucine, isoleucine, and valine help in cholesterol metabolism. [21]
Casein, being rich in BCAA, could help in regulating the cholesterol levels in the body and reduce the risk of various cardiovascular disorders. [22]
Confidence Level: Moderate
One study has shown that casein may help in regulating blood cholesterol levels. Casein is reported to increase the levels of HDL, which are known as “good cholesterol”.
Casein did not have any impact on LDL and VLDL levels. [23]
6. Casein Might Help In Reducing Stress And Anxiety
Casein is reported to possess anxiolytic properties that help in alleviating stress and anxiety. [24] [25]
Confidence Level: Low
In a randomized, double-blind and placebo-controlled study, it was found that consuming 150mg/day α(s1)-casein for 30 days, helped in alleviating anxiety-related symptoms in women. [26]
7. Casein Supplementation Helps In Preventing Breast Cancer
Casein peptides help in suppressing the tumor growth and control the spreading of cancer. It is said to be antimutagenic in function. [27]
Confidence Level: Low
A study has found that α-casein reduces the tumor growth by five folds and metastasis by ten folds in breast cancer cells.
It was also reported to reduce the number of cancer stem cells (Cd44(+)). [28]
8. Casein Supplementation May Offer Better Satiety
Casein supplementation may be helpful in reducing the appetite by triggering a sense of fullness or satiety. This is crucial for fat loss and dealing with emotional eating. [29]
Confidence Level: Low
In 2010, a study found that casein consumption could lower energy intake than whey protein. [30]
Less energy intake means the food intake is lessened, which in turn, has an impact on the appetite.
Recommended Dosage
The recommended dosage of casein is calculated based on the needs of an individual. Below are the usage recommendations for various needs:
For an athlete/ a highly active person willing to lose weight while keeping the muscle mass intact: 1.5 - 2.2g/kg
For an athlete/ a highly active person/ an individual willing to lose body fat while keeping the lean muscle mass intact: 1 - 1.5g/kg
For an individual with a sedentary lifestyle who does not want changes in his/her body's composition: 0.8g/kg
Precautions
Adverse Effects
Casein is generally regarded as safe when administered as per the recommended dosage.[31]
However, minor adverse effects like bloating, nausea, headache and GI disturbances have been reported in a few cases.
If one experiences hives, wheezing, itching, swelling of lips, coughing, shortness of breath, etc., he/she might be allergic to dairy products and must be immediately taken to a doctor.
Safety During Pregnancy, Lactation, and Childhood
Casein is regarded as safe as it is normally a part of the diet in the form of dairy products. However, there is no sufficient information on the safety profile of casein supplements.
Studies are yet to be conducted on usage safety of casein supplements in pregnant women, nursing mothers, and children.
These individuals can consult a healthcare professional before using casein supplements.
Known Medical Conditions
Individuals who are allergic to milk proteins should avoid casein supplements, as these might trigger hypersensitivity reactions.
Individuals who have low blood pressure shall also avoid casein supplements, as these are reported to reduce blood pressure.
Casein supplements should be avoided by individuals who are undergoing surgeries, due to casein’s tendency to reduce blood pressure.
Overdose
There is no sufficient information on the side effects of casein overdose. It is always safer to not consume more than the recommended dosage.
Drug-Interactions
Antihypertensive Drugs: According to a few scientific studies, casein has the ability to reduce blood pressure. Consuming casein along with medications for hypertension may cause the blood pressure to go dangerously down.
FAQs
What's Better, Whey or Casein?
Whey or casein being beneficial is dependent on one’s needs. If gaining muscle mass at a faster rate is the prime goal, then one must opt for whey protein.
On the other hand, if preserving the lean muscle mass with better protein absorption is the priority, then casein should be the option.
The basic difference between these two milk proteins is their rate of digestion/ the rate at which these are released.
Whey gets digested quickly, whereas casein is released steadily and thereby prevents muscle breakdown that is triggered by vigorous workout sessions.
What Foods are High in Casein Protein?
Milk is the richest and the prime source of casein protein. All products derived from the milk such as cheese, yogurt, and butter are also considered as rich sources of casein.
It must be noted that meat, beef, and eggs do not contain casein. However, you get meat and beef that are caseinated. These can serve as non-conventional food sources of casein.
What are the Symptoms of Casein Intolerance?
Casein intolerance happens when the body sees casein as a threat instead of a healthy peptide that it is.
In those cases, the immune system responds by triggering the synthesis of IgE antibody, which leads to histamine production.
Key Symptoms of Casein Intolerance are :
1) Swelling of lips, tongue, mouth, face, and throat 2) Skin reactions namely rash, itching, redness and hives 3) Nasal congestion, sneezing, running nose, watery and itchy eyes, coughing, wheezing and shortness of breath 4) GI disturbances like flatulence, bloating, abdominal cramping and frothy diarrhea. 5) Anaphylaxis - Anaphylaxis is a potentially fatal reaction that occurs rapidly and needs immediate medical attention.
Will Drinking Casein before Bed make me Fat?
No, drinking casein before bed does not make you fat.
Casein is a slow-digesting milk protein that is proven to be helpful in promoting muscle recovery and reducing muscle breakdown when taken as a night supplement.
As a pre-sleep supplement, casein is also found to be helpful in triggering fat metabolism in obese individuals.
Final Words
There is no doubt that Casein can be great for health and fitness. But given there are hundreds of brands available in the market, its important to choose the right one.
Here is again the top picks of Casein supplements for you. Check out specs, reviews, price and offers on Amazon -
