What Is Casein?
Casein is a long-lasting, slow digesting protein that’s jam-packed with all the amino acids needed by the body. Caseins are phosphorus proteins and make-up approximately eighty percent of the protein in milk, with the remainder being whey protein.
Casein is the insoluble component of the milk, whereas whey protein is soluble. This is what causes casein to form a gel-like consistency in the stomach, hence making it slower to digest than whey protein. Due to its slow digesting nature, it is not an ideal choice for post workout meals, instead, consider whey protein for this time and leave casein for night time meals and snacks.
Why Is Casein A Great Type Of Protein?
As discussed above, casein is a type of protein that is digested slowly by the body. There is a huge benefit to casein having a gradual release rate, and that is the slow and steady flow of protein that can last for hours. This makes casein a great supplement to take before bedtime when you will spend a lot of your time asleep and fasting.
Casein has been shown in research to promote satiety. In a study conducted in 2009, it was illustrated that participants that enjoyed some casein before bed had a higher metabolic rate through the night, and also had an increase in satiety levels by a third. This may help you to avoid those annoying night time cravings.
Casein is also very diet friendly to those that are in a calorie deficit, and you can also make some delicious desserts with casein for the evening time if you don’t want to enjoy it in shake form before bed.
Great For Fat Loss And Strength
Research studies have discovered casein is beneficial for weight loss. Back in 2000, it was highlighted that those police officers placed in an exercise and dietary programme lost more body fat consuming casein in comparison to those consuming whey protein. It was also noted that the casein group gained significant positive differences in strength too.
To achieve muscle growth, there needs to be a balance between muscle breakdown and protein synthesis. If you want to add some lean muscle mass to your physique, it is crucial to both increase muscle protein synthesis and reduce protein breakdown.
Casein is a muscle-sparing protein which means it will be released into the body’s bloodstream at a slow and steady speed. Although casein has a minimal effect on actual protein synthesis in the body, it does play a great role in reducing muscle breakdown. Taking casein at the right time will help you to promote muscle growth.
Casein Rich Foods
If you want to include more casein-rich foods into your daily diet, dairy is a fantastic source. Foods such as milk, cheese and yoghurt all boost a great punch of casein. Dairy also has added benefits such as being a fantastic source of calcium, which is necessary for healthy teeth and bones.
It is also a great source of vitamin D and potassium. Supplementing with casein is a great option, especially if you are struggling to meet your protein needs in your diet which can be difficult, especially if you are currently in a calorie deficit.
Casein Cookie Dough
Mix all the ingredients together by hand or in a food processor to form a dough-like consistency. If you use a food processor, do not add in the cacao nibs until the end when you have removed the mixture from the processor, this is to ensure you have ‘chocolate chips’ in your cookie dough! Enjoy!
Casein Bedtime Shake
- 100g banana
- 1 scoop of Casein
- 350g yoghurt
- Ice cubes
Blend all the ingredients together, then serve with ice cubes, enjoy!