Casein is a type of protein, commonly found in milk and cheese. It is known for being the slowest-digesting protein we consume, and can be found as “micellar”, “calcium caseinate”, or “milk protein isolate”.
It contains a wide variety of essential amino acids, which the body does not produce. It is usually consumed either as food or as a supplement before bedtime so that the muscles do not enter catabolism during fasting, as its digestion takes hours to complete. But its consumption is controversial and may not always be considered a health benefit.
What Casein Supplement Is For
The casein supplement is used by people who do weight training1 to help gain lean muscle mass, and prevent muscle loss. It contains amino acid types such as BCAAs: leucine, isoleucine, and valine, or glutamine. Casein also reduces dental erosion and is sometimes used by dentists to treat tooth enamel.
About Casein Intake
The intake of casein among those who exercise intensely can range from 1 to 2 g per kilogram of body weight. The powder supplement is mixed with water or skim milk. Casein has the ability to make you feel full for a long time. During digestion, it coagulates in the stomach, forming large globules, and creates a kind of gel in the intestine that is hard to digest. The intestine gradually absorbs its nutrients into the bloodstream, and studies say it can take up to 7 hours to be fully digested.
In milk, it is the predominant protein, about 80%. This protein, like other components of milk, is quite inflammatory, and therefore its indiscriminate use and the large sales and advertising of its supplement products is a matter of concern for health professionals2. Regular consumption of dairy or casein supplements can contribute to the development of intolerance and indigestion, heartburn, diabetes, heart disease, or even cancer.
This is argued because the intestinal mucosa produces hormones like serotonin and digestive enzymes, and inflammation of its villi can impair the functions these hormones and enzymes have in the body.
Casein is usually left over in industrial processes of protein extraction from milk, making it advantageous to also market it. Some chemical methods used to extract casein use acids such as hydrochloric acid or sulfuric acid, found in fertilizers and of low cost. However, it is often sold at the same price as “Whey Protein”, another milk protein considered safer to consume.
Types of Chemical Supplements with Casein
Casein supplements can be extracted in various ways. The “Micellar” type is pure casein, more expensive and considered better. The “Milk Protein Isolate” contains both “Whey Protein” and Calcium Caseinate in its composition, and is generally used only as an ingredient in recipes, as it is considered less effective for athletes’ purposes.
Calcium Caseinate, on the other hand, consists of a “calcium salt”. The casein protein micelles break down and combine with calcium in the process to form the caseinate. There are 2 different processes used by industry, one is the breakdown of calcium carbonate (CaCO3) with casein, and the other is a solution of calcium hydroxide (Ca(OH)2) used with casein.
Calcium Caseinate contains less than 1% lactose, so it can be used by some lactose-intolerant people, and its taste is considered better, so it is more commercially available and used as an emulsifier in processed foods.
Difference Between Casein and Whey Protein
The difference between casein and Whey Protein, which is the protein in milk whey, lies in the digestion time. While casein is hard to assimilate, Whey Protein is quickly absorbed and more useful in increasing the rate of protein synthesis in the body, to create anabolism, muscle growth3.
Many athletes and bodybuilders, or even people temporarily doing weight training to increase lean mass, use supplementation with both proteins together: Whey Protein for muscle growth, and casein to maintain growth even when not eating. To know when it is safe to use this type of supplement or whether casein is harmful to your diet, consulting health care professionals and a nutritionist is indispensable.
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Photo: Myriams-Fotos
