If you are looking to boost your performance during a workout, protein powders are the easiest and most inexpensive way.
But varieties of protein powders create a lot of confusion! Have you ever tried casein supplement? Casein is natural milk protein found in dairy products that provide all the amino acids essential to building our muscles.
Indeed, if you are an intense gym-goer, athlete, or bodybuilder, you must know casein and its benefits. However, most of us don’t know how long casein lasts in our body—do you?
Well, don’t worry! This article provides you the need-to-know info on casein and its digestion process.
Direct Answer
Here’s a direct answer for those who don’t have much time to read the full article.
Well, casein is a slow-digesting protein. It means that when you consume casein powder, it releases amino acids in smaller amounts but for a longer time—roughly 5-7 hours.
Now, go on to read the full article to gain extra knowledge on casein.
What is Casein?
There are two proteins found in milk—Whey Protein and Casein. Every mammal produces milk comprising both proteins.
A cow’s milk contains 80% of casein and 20% of whey. Whey gets separated from the skim milk, and then the remaining part of milk is water, drained, dried, and formed into powder to make a casein supplement.
Fact: Human milk has less casein and a high amount of whey, 40% of casein, and 60% of whey.
Casein contains all the essential amino acids that the human body cannot produce naturally. Therefore, it has become very popular as a supplement among bodybuilders and athletes.
How Your Body Digests Casein?
Casein protein is high quality and complete protein that is necessary for our body. However, our body digests and absorbs casein at a much slower rate than whey.
Casein is also known as a “Time-release” protein due to its slow-digesting properties. According to many studies, casein forms a gel in our stomach due to the acidic environment. Gel slows the absorption rate and reduces the rate of releasing amino acids into the bloodstream.
Therefore, casein is not capable of producing instant energy and increasing muscle protein synthesis rapidly. But don’t take it as a disadvantage!
As it means that your muscles have amino acids for a much longer time; as already stated, roughly 5-7 hours. It helps reduce protein breakdown, and your cells synthesize proteins even if you have not eaten anything; that is why it is anti-catabolic.
Different Types of Casein
There are different types of Casein supplements available in the market, while some are less slow-digesting and some are slower digesting. Let’s have a look.
Micellar Casein
Micellar Casein is the purest form of casein supplement. They are tiny microscopical structures, and each contains 25,000 casein.
Whey gets separated from casein through the filtration process to make micellar casein. The entire digestion process of micellar casein takes several hours as it is undenatured till it gets into our stomach.
So, if you are looking for a supplement that lasts for several hours, you should go for Micellar Casein.
Casein Hydrolysate
Despite a slow-digesting protein, casein hydrolysate is the only form of casein that is a fast-digesting protein. It rapidly increases the amino acids and muscle protein synthesis.
But why? Well, hydrolyzed protein gets already broken down into amino acids that increase the absorption rate of casein hydrolysate.
Well, we suggest going for whey protein if you want to get instant energy instead of casein hydrolysate as whey is more effective, cheap, and tasty.
Calcium Caseinate
As the name suggests, calcium caseinate is produced from milk treated and separated through calcium hydroxide. Unlike micellar casein, calcium caseinate already gets denatured (disruption of protein’s structure).
It helps to reduce some of the slow digestive properties of casein. So, it takes lasts a lesser time than micellar casein but a longer time than whey protein.
If you want a supplement that remains for a longer time but not much longer in your body, calcium caseinate is perfect!
Using Casein Protein Supplements
Now we know how long casein lasts; so, according to it, let’s see how, when, and how much to take it.
When To Take Casein Supplement?
You can take casein whenever you want—in the day, before a workout, after a workout, between meals, or before going to bed.
You probably must have heard that casein is extraordinary before bed. It is not remarkable; however, before bed, it has an advantage as it provides amino acids all through the night. So do other proteins that you get from food.
But if you are fasting or have not eaten something, then sure, casein is best as your body has access to essential amino acids for a longer time.
Note: Try to avoid casein after workout as your body needs to recover from muscle loss as soon as possible. At this time, whey protein is more suitable.
How To Take Casein Supplement?
Well, there is no particular way to consume casein supplements. You can make a protein shake, smoothie, mix it with a bowl of oatmeal or directly drink the powder with water.
You can also add it to ice cream or pudding; it totally depends on you.
Recommended Dosage
The daily dosage of casein must be between 0.8 g-2.2 g per kg of body weight. Also, the dosage should be less than 30 grams per serving as higher amounts of casein can lead to digestive system orders due to its slow-digesting process.
If you are allergic to milk or lactose intolerant, then you must avoid casein supplements.
EndNote
Casein is a slow digestive protein that should not be considered a disadvantage. It helps to provide numerous benefits such as muscle growth, reduced hunger, and many more.
It is most suitable when there is a significant gap in your meals to increase muscle protein synthesis for a longer time. However, consume casein in the right amount, and if you are allergic to milk, then avoid it.
Here we end this article! We hope you gained knowledge from the article. If you have any further queries, then comment below.
