Micellar casein is the longest-absorbing protein for muscle gain and weight loss

Features of casein protein and differences from whey

Considering that casein can be digested for a maximum of 8 hours, it is called a slow protein. While whey protein, with a simpler molecular structure, is absorbed in 1-1.5 hours. Thus, after taking whey protein, the body receives amino acids for a shorter period of time, so whey is valuable as a fast protein for closing the protein-carbohydrate window. And long-term digestion of casein in the stomach provides the athlete’s muscles with non-essential and essential amino acids, preventing catabolism, and most importantly, preventing the breakdown of muscle fibers at night.

What products contain

Casein is included in the following products:

• Milk (cow, goat) – up to 80% protein.
• Cheeses (hard, soft, in brine) – from 25 to 30%.
• Cottage cheese - from 18 to 22%.
• Sour cream, kefir – 15%.
• Natural yogurt – 9%.
• Dessert made from curd mass – 9%.
• Yogurt with additives – up to 6%.

However, the protein concentration in these products is much lower than in sports nutrition. Therefore, use them together with the supplement, and not instead of it.

The benefits and harms of casein protein

Benefits of casein for athletes:

• It takes a long time to digest, on average from 5-6 hours, up to a maximum of 8. This makes casein valuable for preventing catabolism at night, avoiding protein breakdown during overnight fasting.
• Allows you to gain muscle mass by providing the body with amino acids for a long time.
• Allows you to lose weight with proper intake and a low-carbohydrate diet, saturating the body for a long time, preventing overeating.
• Suitable for a snack between main meals, as well as before training.
• Casein is well tolerated, except for those for whom milk sugar (lactose) is contraindicated.
• Mixes well in water, milk and juice.

Disadvantages of casein:

• It is not suitable for taking in the morning after waking up, as it acts slowly and does not have time to prevent the production of cortisol, unlike whey varieties of protein.
• Contraindicated for people who are lactose intolerant.
• May cause digestive disorders. Possible side effects are nausea, diarrhea, bloating.
• Contains milk sugar, carbohydrates and fats, so it is not suitable for athletes on a strict diet.

Features of the use of micellar casein

Other types of casein (in particular calcium caseinate and rennet casein) are partially denatured, that is, their native (natural) form is lost. The structure of the protein in milk concentrate retains its original shape, therefore, when it enters the digestive system, an aggregation process occurs (cells sticking together into more massive and complex structures), resulting in the formation of so-called micelles.

Due to the more complex form, the absorption process is slower. Moreover, the structure of micelles itself is unique. The fact is that the charged particles of casein molecules are hydrophilic, so they form the outer “shell” of the micelle. Uncharged particles, on the contrary, are hydrophobic (their intensity of interaction with water is lower), so they “hide” under the “shell”. It is precisely because of the peculiarities of its composition that micellar casein takes so long to be absorbed. In some cases, this is a significant advantage, and it allows you to solve the following problems:

• Long-lasting anti-catabolic protection. Micellar casein replenishes the amino acid pool for a long time and systematically, accordingly slowing down the catabolic processes (in particular, the production of cortisol is inhibited). This is an ideal protein option in a situation where you know for sure that you will be left without food for a long time; during this period, casein will protect the muscles from destruction.
• Synergy in the fat burning complex. We have already mentioned that in addition to its long absorption time, milk protein concentrate has the unique property of suppressing appetite. Obviously, in the case of a weight loss program, this feature of micellar casein becomes extremely useful, because the body receives everything it needs and the muscles remain intact, while the volume of food consumption can be reduced.
• Biochemical specificity. Another important property of this form of casein is determined not by its functions, but by the chemical composition of the additive. The fact is that some athletes are so lactose intolerant that they cannot take whey protein in any form. Other athletes may be allergic to egg whites, and in both cases, casein becomes an alternative supplement option to provide additional protein.
• Practical properties. Compared to regular casein, whey protein concentrate has increased solubility and better taste, which is especially important when it comes to a pure product, without food additives (such as flavoring agents and flavoring agents).

All these properties of whey protein concentrate are described in the work of K. Tipton “Consumption of casein and whey proteins for the purpose of muscle anabolism in the context of the training process” and a number of other similar studies. However, it must be understood that in the context of bodybuilding and fitness, micellar casein does not have advantages over traditional calcium caseinate or whey protein, but its use does benefit in certain situations. The key factor here remains the rate of absorption.

How to take casein for weight loss

Before taking casein, you should carefully read the composition. This type of protein is not free of fats, carbohydrates, including milk sugar, for example, like whey protein isolate. Accordingly, the indications for use of casein for weight loss, since it dulls the feeling of hunger, is more like an advertising ploy. After all, when drying and working on relief, you should completely remove simple carbohydrates, which are contained in casein.

If the diet conditions are not so strict and there is a need to get the body in shape without setting narrow limits in nutrition, casein can be consumed 1 serving in the morning, before or after training, diluted with water or low-fat milk. If you consume casein before training, then the body will receive amino acids throughout the entire workout. After training, casein is completely absorbed, like carbohydrates, continuing to restore muscles after injury.

Attention! No matter how much casein is advertised, it should not be consumed at night when losing weight, since it contains simple carbohydrates, which will turn into fat at night.

What is casein

Casein is a vital protein found in animal milk. This protein takes longer to digest than regular food, so after eating it you don’t feel hungry for a long time. To make a sports supplement, whole cow's milk is curdled. Raw materials are processed safely, so all the beneficial components of milk are preserved in the final product.

Casein sports supplement for weight loss is enriched with minerals and amino acids:

1. magnesium;
2. calcium;
3. phosphorus;
4. arginine;
5. threonine;
6. tryptophan;
7. leucine and many others.

Therefore, taking casein helps not only to lose weight and get rid of excess fat in the body, but also strengthens nails, hair, tooth enamel, makes the complexion healthier and more even, improves digestion and increases the body's defenses.

How to take casein for weight gain

To gain weight, in addition to proteins, you need carbohydrates and fats. Only with the correct ratio of BJU will the result be visible, and casein is a small part of the success in building new muscle fibers. For these purposes, casein acts as an anti-catabolic and is necessary, first of all, to be taken before bed.

Casein can also be taken throughout the day as a meal replacement. But in this case, casein cannot be the only additive, since fast proteins are also needed.

A portion of casein diluted in milk should be consumed daily before bed.

Portions and measuring spoons differ from manufacturer to manufacturer, so you must follow the instructions for use on the package and not exceed the dosage .

Another portion can be consumed on training and rest days as needed, if it is not possible to eat when hunger strikes. Additionally, banana or juice can be added to casein.

Notes

1. Kunz C, Lönnerdal B (February 1992). “Re-evaluation of the whey protein/casein ratio of human milk.” Acta Paediatr 81
   (2):107–112. PMID 1515752.
2. ↑ 123
   Chemistry and physics of milk. - Tutorial. // Orenburg: State Educational Institution OSU, 2004.-137 p.
3. Kurek M, Przybilla B, Hermann K, Ring J (1992). "A naturally occurring opioid peptide from cow's milk, beta-casomorphine-7, is a direct histamine releaser in man." Int Arch Allergy Immunol 97
   (2):115–120. DOI:10.1159/000063326. PMID 1374738.
4. Casein // Great Soviet Encyclopedia: [in 30 volumes] / ch. ed. A. M. Prokhorov. — 3rd ed. - M.: Soviet Encyclopedia, 1969-1978.
5. Caseins - Brief medical encyclopedia. ed. "Soviet Encyclopedia", 1989, Moscow
6. Agricultural dictionary-reference book.
7. T. V. BARANDICH and P. D. MERNENKO “Production of casein glue” // Pishchepromizdat, M., 1953.

Rating of the best casein protein manufacturers

1. Optimum Nutrition 100% Casein Gold Standard. American casein is a top seller and a favorite of athletes around the world. Has high biological value. Has a wide variety of flavors. The approximate cost for 1820 grams is from 2000 rubles.
2. Weider Day & Night Casein. The German manufacturer took care to create high-quality casein protein with good solubility and yogurt consistency. The approximate cost for half a kilogram is from 1150 rubles.
3. Dymatize Elite Casein. The product contains the most complete and most digestible amino acid composition. A serving contains 24 grams of casein protein, including as many as 10 grams of BCAA, glutamine, and calcium (half the daily value). The cost for 920 grams is about 1890 rubles.
4. QNT Casein Protein. Belgian casein is the lowest calorie and economical casein among the favorites. Approximate cost for 908 grams from 2050 rubles.
5. MusclePharm Casein. The supplement contains 25 grams of micellar casein per serving, as well as digestive enzymes, enzymes, and prebiotics. Provides muscles with amino acids for a long time, perfect for taking before bed. The approximate cost for 1360 grams is about 2150 rubles.

Tips for choosing

There are many factors to consider when choosing casein protein for fat loss. The product must be safe, easy to use, long absorbed and saturate the muscles with amino acids. In addition, pay attention to the sports nutrition manufacturer.

What to pay attention to

The range of casein-based sports nutrition is large, so it’s easy to get confused and choose the wrong product. To prevent this from happening, pay attention to the following parameters:

• Cleaning method. Give preference to micellar protein, it retains its natural structure.
• Degree of purification. Choose a product with a minimum content of fat (up to 4 g) and carbohydrates (up to 1.5 g).
• Ease of use. Buy micellar casein, which dissolves quickly in water.
• Speed ​​of absorption. Give preference to a product that is digested more slowly.
• Manufacturer. Before purchasing a supplement, study the ratings of trusted manufacturers who guarantee the quality of the product.

By following these rules, you will not make a mistake in your choice.

Whole milk casein is the best and healthiest casein

Whole milk protein consists of 80% casein. The remaining 20% ​​is whey protein.

For example, 100 g of cottage cheese contains 16 g of protein, of which 12.8 g is casein.

Share with us your experience of losing weight or gaining muscle mass!

Milk protein is one of the most functional proteins created by nature for the nutrition and growth of young mammals.

In raw milk, casein is in the form of so-called micelles - clusters of protein molecules, the number of which amounts to several thousand. They are rich in calcium and fluoride and have a neutral pH of approximately 6.6 - the same as in our body (this is very important).

Due to the same pH of whole milk casein and our body, when it enters the body, it does NOT change the acid-base balance .

Most sports caseins have very strong acidic properties .

Whole milk casein is one of the most beneficial for gaining muscle mass. We talked about this in the material Casein protein is the best protein for gaining weight and losing weight.

This is explained by the fact that when it enters the stomach, it forms clots that are digested very slowly, ensuring a gradual release of amino acids into the blood - an important condition for muscle anabolism.

Good sources of healthy natural casein are natural products (cottage cheese, cheese, milk) and milk protein concentrate.

Milk protein concentrate is obtained by cold filtration, i.e. the protein molecules are not damaged and no chemicals are used.

It retains all the beneficial properties of complex milk protein: the amino acid and lipid profile is the same as that of raw milk, contains biologically active substances useful for the immune system, is rich in casein and is very stable.

The casein in cottage cheese and cheese is different from the casein in raw milk . During the production of cheese and curds, casein is separated from whey using enzymes. This leads to the leaching of important peptides - glucomacropeptides.

But in all other respects, the protein of cottage cheese and cheese is as healthy and good as the protein of raw milk.

Casein from natural dairy products is extremely beneficial for health, muscle gain and weight loss. Its good sources are cottage cheese, cheese, milk protein concentrate

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