There are different types of sports protein made protein-based animal and plant origin. Most popular product sportpit sales and consumption is whey protein. And it is absolutely deserved – in terms of price/performance he is the leader.
However, whey protein is not the only kind sportpit made on the basis of protein-dairy origin. There is another product that is made from other milk protein – casein. Casein protein is much slower compared to other proteins, absorption.
Beginners in the sport is the meaning of such additives is not entirely clear. What is the use of the athlete is experiencing high demand for protein, use the “slow” protein, because the necessary for building muscle set of amino acids is faster and easier to get from “fast” proteins (the same whey or egg)? This article will try to understand need to the athlete casein in his diet and why, whether this type of protein to completely replace other sport proteins, whether from casein, benefit or harm.
General information on casein
Casein (casein) is a milk protein, obtained by enzymatic setting. It has large molecules (much larger than his fellow – whey protein), thereby absorbed in the digestive tract and absorbed by the body quite slowly. Different types of mammals, the ratio of the two protein groups in milk are different: in cows 20% whey, and as much as 80% casein, but in humans the ratio is very different: 60% whey and 40% casein.
Casein not only slowly absorbed in the stomach forming a “lump”, but also can significantly slow down the absorption of other types of protein, if they are taken at the same time. This anabolic effect as “fast” proteins of animal origin, casein will not. By this measure, he is inferior to them. However, the point of its reception is still there.
Another noteworthy feature of casein protein is its high content of glutamine. This is an important amino acid that is a building material for muscles and is essential for normal immune system function.
Why the need for casein
The main purpose of the casein the fight against muscle catabolism during long breaks in the meal (about 8 hours). Most often such a pause, for obvious reasons, occur at night, causing a “slow” proteins (casein and its mixtures with other species) is called “night”.
Replace the intake of other types of protein casein can not in principle. Moreover, it is not intended. Its goal is to complement the “protein menu” of the body, which already get enough of other types of protein fast absorption. As already mentioned, the anabolic properties of casein is not very strong compared to a fast utilizable proteins of animal origin. But it protects muscles from catabolism, and is in fact the main function of casein. Recall that catabolism is the breakdown of muscle tissue, which try to avoid all trainees.
Of particular interest is the casein for athletes with large muscle mass. Amino acids they need very much, and it is likely that not having received another portion in time, the body will start “eating” itself. Here melanosomal protein and have come to the rescue.
Details about whey protein
The rate of absorption of casein
A normal casein protein is absorbed within 5-8 hours. That’s how much time it takes to clot this protein has dissolved completely. Compared to whey protein after ingestion the maximum concentration of amino acids in the blood observed after about 1.5 hours, the time difference of absorption turns out to be very significant.
However, manufacturers sportpit this was not enough, and was developed and micellar casein is a form of casein protein, obtained by application of gentle methods of treatment filtration, no temperature and acid influences. Its period of assimilation may take up to 12 hours. How is it in practice, it is difficult to say, but the reviews took his athletes are mostly positive (although a clear evidence of the higher efficiency of micellar casein yet).
Useful properties and the efficiency of casein
Now, for those athletes who decided to include casein protein in your diet you need to understand and accept the following fact. The ability of casein to induce the anabolic response is much less than that of serum, meat and egg proteins. However, its useful properties it has:
- Casein prevents the negative consequences of the night catabolism, as already mentioned above. A good tool will serve as casein, and in other cases when it is necessary for a long time (several hours) to remain without food. For example, irregular eating habits, shift work, etc.
- The casein is less allergenic than whey concentrate (which a lot of lactose) and egg protein.
- Casein protein suppresses hunger: those who are trying to get rid of excess weight, retaining the muscles, it can be useful.
Harm and contraindications casein
Casein is usually easily tolerated if the athlete has no health problems (primarily the gastrointestinal tract). Complications can arise when a deficiency of enzymes, which digested the casein. For example, pancreas, sometimes, simply can not cope with this load. Good manufacturers usually add in your casein proteins are essential enzymes that help the digestion of casein.
Very cheap casein is likely to have been obtained by using for the setting of acetic acid, which, of course, may also affect the quality of the product, and of course, health (especially at greatly exaggerated doses). It is better to buy products of reputable brands, carefully examine the composition and to adhere to recommended dose then health problems will not be.
Who should take the casein?
Casein protein to include in your diet hard training with “iron” athletes who are trying to save from the collapse of the muscles as during a forced night fasting, and loss of excess weight and the terrain. A mandatory condition when taking casein should be sufficient “congestion” of other diets, absorbed types of protein (whey or any other). Casein “one is a warrior,” without combination with other types of protein it is unlikely to have a noticeable positive effect.
In General we can say that the more muscle mass an athlete and the more his training load, the more necessary to him the casein. Also casein will be useful to those athletes, who because of any reason fails to eat regularly throughout the day. In time the accepted portion of the casein will help to close the “gaps” in the diet. And casein can be taken as individual types of athletic power and the composition of complex products (dairy and multi-component proteins).
Unlike casein from other proteins
To completely understand the terminology, consider the differences between casein from other, related species protein.
- Whey protein. From whey protein casein protein is different protein composition and rate of absorption. Despite the fact that whey proteins, and casein is prepared from milk, they are different proteins with different properties. They have little in common. Casein is digested slowly, while whey is fast, so the latter is ideal for use in the morning after waking and immediately after training.
- Milk protein. Are a combination of whey and casein proteins. The percentage of these two species can be as in cow’s milk (20%:80%) and different (if the raw material was goat’s milk for example). Most often, these products are inexpensive, at least cheaper high-quality whey protein. The speed of absorption of milk protein is two times slower than whey protein (due to the presence in the composition of casein) and are usually 3-4 hours. You can eat protein between meals, but just before a training session or after it undesirable as quickly to supply the body with amino acids it may not.
- A variety of proteins. This is a group of sports nutrition products with the most diverse composition, that can include casein protein and to manage without it. The most frequent disadvantage of such products is excessive content of soy protein isolate. Manufacturers save, thus reducing cost, while often exaggerating the beneficial properties of soy protein. Before buying a complex protein needed to carefully examine its composition, since there can be virtually any proteins in any proportion. Of course, there are quality products from this group.
Read more about TYPES of PROTEIN
True or false that taking casein protein useless?
Information about the futility of casein protein comes mostly from those who have tried to use it for muscle gain, ignoring other types of protein (fast digestible). Casein is designed to protect from catabolism and preserving muscle mass and not for set. This noticeable effect from taking it will occur only with adequate intake of other types of protein.
Casein performs its functions, just no need to require it of those effects for which it is not intended. You must also comply with the admission rules. In a network sometimes there are recommendations to take casein to four times a day (especially when burning fat). But this frequent consumption of casein can cause problems with digestion and health in General. Remember that sportpit is only Supplement and not replace the natural food, so abuse of these products is impossible.
True or false that taking casein protein harmful?
The dangers of gluten – specific protein mixtures of vegetable origin, has in recent years become a byword. Supposedly gluten (gluten) “glues” the contents of the stomach, which leads to a whole range of different problems ranging from problems with digestion and ending with obesity and poor immune system. Well, casein is considered a kind of analogue of gluten with the same “adhesive” functions, but only of animal origin, which also slows down the digestion process and entails a lot of health problems.
How these allegations are true? Because gluten and gluten for millennia are present in the human diet. The conclusion is clear: do not blame yourself, these substances as such, but the immoderate consumption of wine.
Everything is good in moderation, and consumption of casein including. Otherwise it would be to prohibit the cheese, as a dangerous and toxic product, as the main cheese is casein, which is similar to the gluten properties. One who without any action eats white bread and cheese, completely ignoring the principles of a healthy balanced diet, guaranteed to get health problems. But this applies to all products, if you forget about the moderation of their use.
Features of reception of casein
Optimal time of reception of casein – once just before bedtime. All night the clot casein protein will stay in the stomach, gradually giving amino acids for the body.
In that case, if during the day it is expected a long break in the meal (for organizational reasons, because of the nature of work, etc.), you can take a serving of casein in the morning. Noticeable increase in muscle mass is not give, but typed earlier save will help. At other times, the pure casein is impractical, that there are other types of protein (“fast”, milk, multicomponent).
The daily requirement of intake of casein
Daily dose of casein (just the protein as such and not a complex protein, which includes casein) may be 20-30 g (in some cases up to 40 g). In quantities of more than two methods of casein per day should not be done (to avoid slowing down the absorption of other products), and often one dose is enough. The advice to take for weight loss to four or more servings of casein per day should be treated with caution – questionable benefits and the risk of side effects increases.
One only casein protein is inappropriate. Better to conduct it in parallel with the use of whey (or other “fast”) protein. The total number of daily protein consumption can range from 2 g to 3.5 g per 1 kg of body weight of the athlete. It is clear that the calculations need to consider not only protein from sports nutrition, but protein from normal foods (meat, fish, dairy products, legumes). The exact amount of protein may vary depending on the goals of the athlete, intensity of exercise, gender (girls need less), etc.
All about the PROTEIN intake
Receiving casein on workout days and rest days
- The intake of casein protein for muscle growth. Casein protein during muscle mass it is best to take once before bedtime. The day you need to take other types of proteins that are quickly digested. On training days and rest days difference in receiving casein no.
- The acceptance of casein to fat burning. Casein, due to the very slow absorption, has the ability to dull the feeling of hunger: it, along with the ability protein diet to increase fat burning used for weight loss. To get rid of excess weight the intake of casein can be increased to 2-3 times a day, at the same daily dose at three times a day the application should not exceed 20 g. you Need to remember that digested casein hard, and large portions will create stress on the digestive tract and pancreas. The regimen of casein weight on training days and rest also is no different.
Compatibility of casein with another sportpilot
Casein protein goes well with different types of sports nutrition: fast utilizable proteins, gainers, BCAA, amino acid complex, creatine, vitamins, omega-3, etc.
The only thing you need to refrain from combining the ingestion of casein and soy protein, which also is referred sometimes to “slow”. Melanosomes to combine protein with other melanosomal, but still not with the best amino acid composition is impractical. Harm may be noticeable and never will be, but good for muscle development, unfortunately, too.
What is better for muscle growth casein or whey protein?
A priori whey protein isolate is the most efficient for muscle growth (taking into account the ratio price-quality). Casein protein is inferior to whey in this context and a significant alternative to it can not be. But to complement the diet with the use of whey protein, making it more efficient, casein in the state.
Whey protein will promote muscle growth and casein neutralizes the effect of cortisol and protect your muscles from catabolism (especially at night). If you use whey protein and casein in its purest form, take them at a different time because casein protein slows the digestion of other types of protein.
It is better to take casein protein or a complex protein?
Casein pure and complex protein, including casein protein and its composition will differ primarily by the rate of absorption.
If finances allow the athlete, and he can buy both types of protein, a good option is to combine them. In the afternoon, between meals, eat complex protein (1-2 times to keep a safe measure), and before bed – casein in its purest form. To complement all this can be whey protein isolate, which should be drunk after waking up in the morning and after a workout when you need to supply the body with amino acids.
Top 5 best Caseins
Casein protein is much inferior to the popularity of whey, respectively, of the diversity of foods and flavors he had no less an example. However, a small rating can be and casein.
1. 100% Casein Gold Standard (Optimum Nutrition)
100% Casein Gold Standard by Optimum Nutrition is a celebrated brand and is a leader here with its cheap but high-quality micellar casein. Tastes (four of them) is good, and this is assuming that casein is actually a protein pretty average in taste.
2. Elite Casein (Dymatize)
Dymatize Elite Casein is a mixture of micellar casein from calcium Caseinate. Dissolves perfectly, more acceptable price compared to the leader. Of the three existing flavors two good: chocolate cookies and cream, but the vanilla disappoint.
3. Micellar Casein (Myprotein)
Micellar Casein from Myprotein is a simple composition, good quality and affordable budget casein.
4. Casein Pro (Universal Nutrition)
Casein Pro from Universal Nutrition micellar casein is of good quality, equipped with a prebiotic for better absorption. Tastes good, price is quite high.
5. ProStar Casein (Dymatize Nutrition)
ProStar Ultimate Nutrition’s Casein is a casein medium price range. Consists of micellar casein and hydrolysate (casein, broken down to amino acids). All good, but the cocktail turns out being too thick.
Casein protein has prospects in the sport, provided its proper use and sufficient quantities in the diet of other types of protein. If a financial opportunity to include it in your diet the athlete is, he will be able to extract from the use this kind of protein some benefit. However, the use of casein not strictly necessary. Good results can be achieved without it, with an emphasis on effective training and taking whey protein.
See also:
- Top 10 best gainers to put on weight: rating 2019
- L-carnitine: what is the benefit and harm, the rules of admission and ranking of the best
- Crossfit: what is it, benefits and harms, circuit training and how to prepare