When it comes to protein supplements, the market is flooded with several choices. But do you exactly know what is casein protein and its benefits and potential adverse effects? In this blog, we will examine this protein source more briefly and go over every piece of information you want to know. So, let’s get started!
What is Casein?
Are You Wondering About What is Casein Protein?
Casein is a protein that is used mainly for its sustained amino acid release properties. Since whey is rapidly absorbed by the body, casein digests slowly offers a continuous flow of amino acid into the bloodstream for over the period of 6 to 8 hours. Furthermore, it is an ideal supplement for those who want to optimize recovery and muscle building significantly in the sleep. In addition, Casein is highly nutritious and a whole protein source having nine essential amino acids. Since Casein exists in the form of micelles and Micellar, Casein is high in nutrients such as Phosphorus and Calcium which makes it beneficial for the muscle and bone health. Known for its potential to improve athletic performance, Casein is famously consumed as a dietary supplement.
Top 6 Advantages of Casein Protein
Let’s look at some of the benefits of casein protein.
1. Enhances Muscle Growth
The presence of amino acid in casein increases muscle protein synthesis when it is mixed with the resistance training. Furthermore, it is widely intake as a bed-time protein for the fitness enthusiast for overnight sustained maintenance and muscle recovery.
2. Stimulate Fat Loss
Casein protein leads to a three-fold enhancement in fat loss as compared to whey protein. It is attributed to the casein’s anti-catabolic properties since it takes long time to digest.
3. Promote healthy blood pressure levels
Furthermore, there are various weight-loss and muscle-building benefits, casein protein supports heart health by reducing blood pressure.
4. Healthier Bones
Casein protein is a great source of Calcium. Both of them are essential for maintaining healthy bones. The intake of casein protein will help in improving bone health by increasing calcium absorption.
5. Support Immune Health
Scientists recommend that casein protein benefits immuno-stimulatory cells that can increase mucosal immunity.
Casein and Whey or Complementary Proteins?
It is often seen as competitors, whey and casein are actually complementary. Whey is a fast-absorbing protein that is ideal for post-workout consumption to offer a rapid boost of amino acids. On the other hand Casein is a perfect for the consumption outside of workouts, when your body requires a prolonged protein boost before bed. Other than wondering whether you should intake whey or casein, a balanced blend of both the proteins is the best solution.
How to Incorporate Casein Protein
Casein is consumed in many ways depending on an individual choice. It comes in powder form that to be blended with milk or water but it is available in protein capsules and bars Casein health benefits in many ways. Some of the tips that should include for optimizing your casein consumption :
1) Pre-Bedtime Supplement
Consumption of casein before bed-time supplies amino acids to the muscles overnight.
2) Post-Workout Shake
Whey protein is mostly preferred for post-workout due to the fast absorption, casein will utilized
If a steady release of protein is required.
3) Meal Replacement
Casein’s slow digestion process makes it a good addition to the smoothies, shakes as a meal Replacement, keeping you full for a longer time and reducing unwanted cravings for the junk foods.
Potential Side Effects of Casein Protein
Some of the people experiences bloating, gas significantly if they are lactose intolerant to dairy products. People who have milk allergy should avoid casein as it will trigger allergic reactions such as swelling,hives or breathing issues. Moreover, excessive protein intake which includes casein will put a strain on the kidneys over the time especially in individuals with pre-existing kidney problems. If it is consumed in an excess amount, casein protein will contribute to weight gain and due to added calories in it. Since few of the casein protein powders have artificial sweeteners which may cause adverse effects in sensitive individuals.
The Bottom Line
Casein protein is one of the famous quality, slow digesting protein form that promotes muscle growth. However, it has rich in calcium and bioactive peptides that will improve bone health and lower down the blood pressure and will keep you satiated for longer time. By incorporating it into a fitness regimen just like having a pre-post workout before the bedtime or even as a meal replacement that you can consume and its benefits. Furthermore, it is critical to consider casein protein side effects and to select a premium products to ensure that you are attaining the best results.
