Do you know what casein protein is and how it is different from whey protein? If you are a fitness enthusiast, their names might sound familiar to you since you know the importance of post-workout supplements.
However, most of you would prefer whey protein over casein protein as it provides immediate results. This is because most people do not know the benefits of casein protein, some of which whey protein cannot give us.
Casein protein powder is the easiest and the most inexpensive way for our body to absorb protein. This article will provide you with a better understanding of casein protein and its benefits.
What Is Casein Protein?
Cow milk consists of two types of protein – casein protein and whey protein. The former constitutes about 80% of the total protein in milk; hence casein protein is also known as milk protein. The remaining 20% comprises whey protein, and this is usually the liquid part of the milk.
While making cottage cheese, yogurt, and other milk-related products, you might have come across a liquid part on top of the curd. This liquid part is the whey protein, while the curd is the casein protein. To make the casein protein powder, first, we boil the milk so that the whey protein evaporates, and we are left with the casein protein curd. Wash the curd, after which it is dried and grounded into powder form.
Forms Of Casein Protein
Casein protein comes in two form – micellar casein and casein hydrolysate. The former is the natural and pure form of casein protein, while the latter is the broken-down version of this protein.
In the micellar form, it has the same structure as in milk; hence it forms tiny balls in the stomach and makes it harder to digest. While in the hydrolysate form, it is broken down into forms of sodium, potassium, or calcium, thus making it easier for our body to absorb and digest it.
We can conclude that our body absorbs and digests whey protein the fastest, followed by casein hydrolysate and finally the pure form, i.e., micellar casein.
5 Amazing Benefits Of Casein Protein Powder
1. Lasts Longer In Our Immune System
Most of the other forms of protein, including whey protein, do not stay in our body for more than four hours. This is because these forms are broken down into easily digestible forms for our body to absorb quickly. On the other hand, casein protein takes a lot of time to digest, around seven to eight hours. So it stays longer in our immune system. Apart from this, it also provides a steady dose of amino acids.
2. Helps Build Stronger Muscles
Just like milk helps make stronger muscle, casein protein is also a great choice as it is an excellent source of calcium. Even though the absorption rate is slower for casein protein when compared to whey protein, our muscles get stronger.
The best time to consume casein protein is before your bedtime. When we go to bed, our body relaxes and releases growth hormones that help to strengthen our muscles. But muscle growth is only possible with the help of proteins. When we consume casein proteins powder, our body gets a steady dose of amino acids to steady growth and strengthening.
3. Stimulates Fat Loss
Did you know that having a diet with well-balanced content of proteins reduces your appetite? Since casein will be in your system for a long time, it tends to make you feel full. This directly decreases our appetite and delays hunger. Also, it helps to increase the metabolism rate, thus helping with fat loss. So it is a double benefit here – fully stomach but overall fat balance.
4. Overall Recovery
There is an overall recovery of body cells due to the numerous benefits offered by casein protein. Apart from helping with muscle repair and growth, it also provides anti-bacterial protection and reduces high blood pressure levels.
5. Promotes Dental Health
According to a study conducted in the U. K, casein protein helps with dental problems but preventing enamel erosion. Due to the calcium, phosphate, and hydroxide content in casein protein, the tooth enamel gets strengthened against acid and other bacterial infections. So, if you crave chocolates or soft drinks, then try adding casein protein into your diet to keep the dental problems at bay.
If you are lactose intolerant, then this is not for you! Lactose intolerance is a very common problem and has more than 20 different allergens, which can cause severe allergies or even digestive issues. If you face problems like diarrhea, rashes, swelling, cramps, wheezing, and so on, then you might be allergic to milk and casein protein.
Avoid it if you have kidney or liver diseases since a high intake of protein is not recommended for you. So, if you do not have any kidney or liver diseases and aren’t lactose intolerant, then casein protein is pretty safe to consume for you.
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Casein protein is better than whey protein in numerous ways. It does not have many side effects unless you have previous kidney or liver problems or are intolerant to milk and milk products. The best time to consume it for dinner – mix the casein powder with milk, water, or yogurt, and you have a tasty dinner.
Have you tried casein protein powder? What are the benefits you found while consuming it? Let us know in the comment section below.