Casein
The name of the milk protein “casein” already suggests a connection to cheese production. In fact, the popular dietary supplement is exactly the part of the milk that the industry separates from the whey to be able to produce cheese. Here we show you the effect casein has on the human body. A topic that can be incredibly interesting for body shaping.
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Casein intake and dosage
Intake
The intake of casein is commonly recommended for the evening hours. Why? Quite simply, casein remains in the body for quite a long time and is only absorbed over time. This means that the individual amino acids only gradually enter the bloodstream.
If you take the preparations in the evening, the substance guarantees you an increase in muscle protein synthesis. Muscle growth is also optimally supported overnight.
Athletes also recommend taking it during breaks in training or directly after a daily workout. Thus, the muscles are optimally supplied with nutrients and signs of fatigue can be prevented. You should avoid taking it directly with meals if you want to achieve an optimal metabolic rate.
Dosage
In general, 10 to 20 grams of the active ingredient are recommended for intake during the daytime hours. In the evening it may be up to twice as much, usually 30 to 40 grams. Strength athletes can estimate their needs at 2.2 grams of the protein per kilogram of body weight.
Interesting facts about casein
What is casein?
Casein, also called casein or milk protein, is the Latin name for cheese. It refers to the protein portion of milk that is processed into cheese and is actually a mixture of several proteins. Casein is the main protein component in cottage cheese and cheese. It is the coagulation of casein that gives both dairy products their firm consistency. Casein makes up about 80% of the total protein in milk – the remaining 20% is whey protein or Whey protein.
Casein is the structural protein in milk. The lactate of ruminants contains a much larger casein component than that of mammals. In fact, it nevertheless describes only about 3% of the total fluid. The flocculent coagulation of the substance is formative for all cheese specialties known to us. The result of industrial microfiltration is the casein submicelles, which are also used, in addition to the main product.
Casein supplements as capsule or powder?
Casein is offered in powder and capsule form. It is often already proportionately contained in protein shakes and similar mixed preparations. The choice is initially a matter of taste. Nevertheless, the powder offers a certain advantage: It can be added to drinks and liquids without much trouble. Thickening liquids into a kind of pudding with the help of powder is also a popular practice. Perhaps a varied idea for a snack between meals.
However, such mixtures should be freshly mixed, which is not feasible under all conditions. Those who travel a lot and rarely have their hands free clearly benefit from capsules that are easy to transport.
The point that supplements in powder form are absorbed faster is not really decisive for the intake of casein. Here, the duration of the pill shell decomposition in the stomach is considered more as an active buffer, which can be used specifically. In addition, the dosage via capsules is much easier.
Advantages of casein at a glance
- Muscle building. The biological value of the protein is relatively high at 77. The advantages for the muscle building process are obvious.
- Regeneration. The protein contains specific amino acids that are indispensable for the body’s regeneration processes after sports. This also reduces or eliminates symptoms such as muscle soreness.
- Satiety. In weight training, in addition to muscle building, muscle maintenance is also important. The product contains little fats and carbohydrates, but has a saturating effect over a long time due to the delayed absorption. (Up to 8 hours!) This allows you to lose weight without losing muscle mass at the same time.
- Continuous supply. Retarded intake allows you to control the continuous supply of casein.
- Sustained supply. The slow absorption of the ingredients of the protein into the bloodstream promises a lasting effect. The muscle build-up does not stop completely during the regeneration phase. This effectively counteracts the degradation processes that usually occur at night.
- Means of transport. The intake of casein supports the transport of other substances essential for your training in your body. For phosphate and calcium, the product also assumes a storage function.
- Energy provider. The long-lasting supply of essential metabolic processes generally ensures that you feel fit and awake even after training.
What ingredients are in casein?
The industrially derived supplement contains up to 50% essential amino acids. In addition, there are 20% multiple-chain amino acids and another 20% glutamine. The powder can be purchased without any other additives. It is yellow in color and has a flaky consistency. Vegans should note that it is an animal product.
Three different products are offered as supplements, depending on the extraction process.
- Micellar Casein. This is obtained gently and without chemical additives by microfiltration and is accordingly considered to be of extremely high quality.
- Calcium caseinate. This is a precipitation product and the result of chemical separation. The product is virtually free of fat and carbohydrates.
- Casein hydrolysate. A more digestible variant that is present in shorter protein chains. In addition to the rate of absorption, the taste of these products changes to a bitter note.
What makes a good casein supplement?
A high-quality casein supplement contains the smallest possible amounts of fat and carbohydrates. Additives are generally not necessary. However, flavor variants and mixed products are common. Of course, these should also be selected well tolerated. You can avoid colorants and preservatives.
How does casein work?
The substance is first consumed orally and thus enters the acidic environment of our stomach. There it binds large amounts of moisture and flocculates, as we know from sour milk. Digestion is thus greatly slowed down. Only small amounts are absorbed at any one time. These reach the target systems via the bloodstream. The organism finds potentially permanent nutrients, muscle cells do not have to serve as a reservoir. Some of the amino acids contained are also actively involved in muscle building. The additionally contained glutamine strengthens the defenses.
For whom is casein suitable?
First of all, it is athletes from the areas of fitness and weight training who obviously benefit from supplements. Endurance athletes also gain significant advantages from the long-lasting effect of the energy-giving supplements.
The satiating effect of the protein also makes it relevant for target groups that are less interested in pumping up. Those who realize in spring that they would like to get closer to their bikini figure again before the first days of summer can help themselves to a certain appetite suppression with casein as part of a healthy diet.
In addition, the substance is interesting for muscle maintenance during periods of illness or rest. Especially the obesity therapy can be supported by casein under consideration of further measures.
However, caution is advised in the case of hypersensitivity, i.e. typical symptoms of lactose intolerance.
Casein alternatives
If you experience hypersensitivity symptoms, you can switch to other products. Whey protein is considered a direct alternative and is obtained similarly to the described method in milk processing. In contrast to casein, the focus of the application is on a fast and direct effect. For athletes the best alternative, even if in the application must be rethought. Vegans resort to vegetable proteins from legumes or rice protein. Protein from meat and chicken eggs is generally beneficial for muscle building processes and you can also help yourself with fish.
In addition to Whey protein, many buy casein, which is one of the most popular protein supplements in bodybuilding and many other sports, as it can be very effective in helping you reach your strength and fitness goals. However, since casein is one of the main triggers of cow’s milk allergies, it is not suitable as a supplement for people with lactose or casein intolerance. They should take a closer look at the numerous other protein supplements that are standard for many athletes, bodybuilders, athletes, etc: Beef Protein, Multi-Component Protein, Whey Protein or Whey Isolate.
Side effects casein
In addition to typical intolerance problems such as digestive disorders, some people experience skin blemishes and other allergy-like symptoms when consuming more casein products. If you observe such changes in connection with the intake of supplements, you should first have the situation clarified by your family doctor before continuing the intake. Too much protein consumption can have a negative effect on kidney function.
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