Casein Protein: Benefits, Side Effects and Dosage
As proven over time, milk is an eminent source of energy and nutrients. Milk exemplifies one of the healthiest drinks and most helpful beverages for humans. The rich content of calcium and minerals makes it so beneficial. Of all types of milk available, cow’s milk is most commonly used worldwide. The reason? It’s readily available and easily digestible for most people of all age groups and demographics.
There are two types of proteins available in cow’s milk — casein protein and whey protein. They comprise 80 percent and 20 percent of the protein in cow’s milk. They are high-quality proteins, as they contain all necessary amino acids one must obtain from food. Casein and whey are by-products that are extracted during the production of cheese. However, the body digests them more slowly than most other animal proteins, thus resulting in a more prolonged release of amino acids into the bloodstream. Casein protein is actually a natural and abundant source of branched-chain amino acids. That is why many simply refer to it as “milk protein” for proactive life routines.
During cheese-making, special enzymes and acids are added to hot milk. These enzymes or acids cause the casein in the milk to coagulate or change the state to a solid state; the separation from a liquid substance then results. This liquid substance reflects the whey protein, which is then washed and dried into a powdered form for use in food products or dietary supplements. Casein is a slow-release protein which is found in milk and cheese. It forms one of two important proteins found in these foods. Casein protein is actually absorbed at a different rate than whey protein. It is slow-releasing when compared to whey protein.
Casein Protein Benefits
Whey protein and casein protein differ in terms of their availability in the body and their subsequent effects on muscle synthesis. At the molecular level within a protein source like casein, many amino acids branch together. Casein protein has a lower percentage of branched-chain amino acids, as compared to whey protein, which is one of the reasons it’s slower to digest and also lasts longer in functioning.
Some of the main benefits of casein protein entail the following:
Increases Protein Synthesis
Because of its utilization and timing, casein increases protein synthesis less than whey does. On the more advantageous side, casein stops the body from breaking down amino acids, which are already available within your muscles.
Slows Intestinal Motility
Casein protein can slow intestinal motility. It stays in our body for a longer time and also works for us in an extended manner.
Helps Build Muscles
Casein protein helps immensely in building muscles and acquiring a better physique. In fact, it can greatly improve the body’s physical performance in general. Muscle retention is very high in the case of a casein-rich diet. Casein helps build new muscle tissues and promotes lean muscle growth. Some know it as ananti-catabolic protein. It uses the stored amino acids for energy and helps with various functions, such as growth and development. Since casein protein is effective for our muscle growth, models, athletes and bodybuilders often use it for its buff results.
Casein Protein for Stress Relief
Pre-bedtime snack in the form of casein protein works for repairing areas that have been overly stressed during the day. Casein facilitates relaxation since it stays in our body for a longer time. So, while one is sleeping, casein protein helps our body in numerous ways.
Keeps One Feeling Full
If one chooses to pursue fasting, casein protein can help stave off hunger attacks before one’s first meal, as it can promote satiety — the feeling of being full. Casein makes our stomach feel satisfied; thus if you’re going on a hunger strike, then you should consume casein-rich food.
Improves Body Composition
Due to its effectiveness at protecting fat-free mass during a diet and improving dieting adherence by increasing satiety, it’s perhaps no surprise that casein protein can further enrich our body’s composition.
Casein Protein for Sleep Quality
Casein is often a secret for improving overall sleep quality. One of the main reasons why casein is allegedly linked to improved sleep is that it contains tryptophan, an amino acid that helps to regulate sleep.
Can Help Build Greater Strength When Combined with Resistance Exercise
If casein protein can increase muscle mass, then it stands to reason that it can also definitely help build strength. For building muscles and lean bodies quicker, casein offers the penultimate source. By consuming casein, one can greatly improve their metabolism. Muscle growth and fat loss take place by utilization of casein in an accurate proportion. If any individual plans to reduce his or her body fat this can be a big help.
Other Benefits
Casein also yields greater strength. Apart from achieving a muscular body, one must also possess great strength to deal with everyday rigor, stress and challenges. Rigor and vigor are essential for daily life. As a result, milk or any product rich in casein is imperative for our daily well-being. Casein actually doubles the effect that whey protein has on legs, chest and shoulder strength. Apart from muscular benefits on our body, casein also benefits our dental health. Casein protein has the potential to reduce the effect of enamel erosion. It even helps to promote colon health. It is possible that dairy products increase colon health more efficiently than meat and soy typically do. Casein protein is especially of a higher quality in comparison to soy, making it an important source of protein.
Casein Protein Side Effects
It can cause a bit of trouble in people with dairy allergies. While casein is free of lactose, many people can typically consume it better than any other dairy protein sources. But one can still be allergic.
The minimal side effects of consuming excessive casein protein usually include nausea, bloating, headaches and some minor stomach issues. Because of the property of satiety, a person can also experience some bloating when indulging in an excessive casein-rich diet. Nothing seriously injurious to health normally happens, but one should still follow the proportionate intake for a casein-rich diet. Casein is further associated with low levels of contamination.
May Lead to Higher Risk of Mortality in High Protein Diets
Various research studies currently caution about some harmful effects of high protein diets. Precautions should also be taken by people who are hypersensitive to dairy products and by those who suffer from chronic indigestion. Some researchers have also directly linked it with mortality.
The risk for kidney problems has finally been rebuked, as scientists have extrapolated that casein does not cause kidney failure. But some studies also indicate that lower protein diets lead to a lower risk of mortality for people below the age of 65.
Peptides in casein might also affect blood pressure. There is some concern that peptides of casein might interfere with blood pressure. Thus, its interference and effects are typically seen in control during and after surgery. One should avoid taking casein peptides at least two weeks before any scheduled surgery. Since inadequate knowledge is presently available about the use of casein peptides during pregnancy and breastfeeding, one should stay on the safe side and avoid its usage.
A casein allergy occurs when one’s immune system mistakenly deems the protein as harmful, so it produces allergic antibodies for protection. Within a small period, the interactions between these antibodies and the specific protein can trigger the release of body chemicals such as histamine, which can cause symptoms to defy the consumption of casein-rich diet.
Some of the common symptoms of allergies and problems caused by casein include:
- Swelling of lips, tongue, throat or face
- Skin reactions such as hives, a rash or red, itchy skin
- Nasal congestion, sneezing, runny nose, itchy eyes, coughing or wheezing
The most serious reaction to milk allergy is known as anaphylaxis.
Preventive Methods
If one is diagnosed with a food or specifically milk or casein allergy, one should carry injections of epinephrine. It may help in case one accidentally eats food containing casein and has an adverse reaction. During serious side effects from casein, antihistamines already present in the body will not be useful. In such a scenario, epinephrine will be greatly helpful. The simplest and most easily applicable preventive method is avoiding the consumption of dairy products. The level of sensitivity and harm from a casein product differs from person to person, so the exact dose of medication should be followed as per the doctor’s prescription.
Casein Protein Dosage
It is best to use casein protein before bedtime. One should not consume more than 30g daily. Of course, it is best to reach out to a medical professional for more accurate dosage instructions for your personal needs.
The Bottom Line
Casein protein is a great protein supplement. For the best results, one should consume maximum dairy products. Apart from building muscles, it also helps to maintain overall health.
Originally published at https://community.bulksupplements.com on June 7, 2019.