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Casein
How You May Benefit:
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Enhance muscle recovery
Provide an excellent source of high-quality protein to support muscle growth and recovery
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Combat muscle wasting
Supply essential amino acids, including high concentrations of the potent anti-catabolic, glutamine
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Promote muscle gains
Spare muscle mass during intense training phases
Overview
Casein is a high-quality form of protein commonly used in protein and meal-replacement powders. Though not as well known as whey protein, casein excels at providing the most critical amino acids our bodies need to spare muscle mass and help support the formation of new muscle. With a potent 20.5% glutamine content, casein outperforms other popular protein sources, including whey, soy, and egg proteins.
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Amount: Studies supporting optimal protein intakes indicate intensely training people need between 1 and 1.5 grams of protein per pound of bodyweight.
Timing: Casein can be consumed anytime throughout the day to increase protein intake. But it may be most beneficial when consumed at night, before going to bed, because it is released more slowly and therefore may help support the body's ability to absorb the amino acids more efficiently.
Note: Many individuals claim they feel "fuller" when supplementing with casein, as opposed to whey, because of its "gelling" effect. This causes it to more slowly leave the gut (called "transit time"), thus helping the body feel fuller, longer. This effect could be ideal for those who are restricting calories.
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It has been clearly established that athletes (of all types) under the stress of intense training have an elevated need for protein—among many other functions, protein is essential for muscle growth and recovery. Casein is an excellent source of the quality protein athletes require.
Casein's high quality and value make it a popular addition to many protein powders and meal-replacement drinks. Thus, you rarely have to go looking for it—pick up a supplemental protein, and it will find you.
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Safety Information
Safety:
Do not use if you are allergic to milk or caseinates.
Toxicity:
None known.
Bans and restrictions:
None reported.
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References
Boirie, Y., et al., "Slow and Fast Dietary Proteins Differently Modulate Postprandial Protein Accretion," Proc Natl Acad Sci U S A 94.26 (1997) : 14930-5.
Demling, R.H., and DeSanti, L., "Effect of a Hypocaloric Diet, Increased Protein Intake and Resistance Training on Lean Mass Gains and Fat Mass Loss in Overweight Police Officers," Ann Nutr Metab 44.1 (2000) : 21-9.
Demling, R.H., and DeSanti, L., "Increased Protein Intake During the Recovery Phase After Severe Burns Increases Body Weight Gain and Muscle Function," J Burn Care Rehabil 19.2 (1998) : 161-8.
Gaudichon, C., et al., "Net Postprandial Utilization of (15N)-Labeled Milk Protein Nitrogen Is Influenced by Diet Composition in Humans," J Nutr 129.4 (1999) : 890-5.
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