Do you want to jack up your physique and hence have been hitting the gym real hard? Are you dissatisfied with the results despite regimented training coupled with a monitored diet? To be at the helm of affairs, one key item on any diet program is protein and more specifically Whey powder and Casein powder.
Enough has already been said and written on the importance of whey protein which all athletes take before and after a workout. But what about Casein powder, the lesser known cousin? Is it a better alternative to whey?Let’s find out.
Last update on 2019-03-21 at 05:53 PST - Details
What is Casein Powder?
The quality of the protein plays a huge role in how your body shapes up and your overall fitness. Casein is also a dairy protein like whey and is derived from milk. It is a complete protein as it releases all the necessary amino acids that a human body needs for growth and repair of muscles and body tissues. This protein gets digested slowly and this trait has got the scientific community excited as it slows down catabolism or muscle breakdown.
Types of Casein Powder
Typically, Casein is found in two forms:
How is Casein Made?
Approximately 80% of cow’s milk is made up of casein. In fact, it is casein which imparts the white color to milk. Commercially casein is extracted from milk using a chemical called Chymosin. This makes the Casein coagulate into a thick solid mass.
This mass is still not ready to be consumed or marketed. It is further subject to purification wherein the micelles are directed to the outside of the molecule for better digestion of casein.
You can make casein at home. Just boil milk and introduce any acidic substance like vinegar, or acetic acid. You will see the Casein separate from the milk into a white solid. Strain the casein and use it as you please. The liquid left behind is the whey portion of milk.
Since the process is a tad long and not convenient, you can opt for the best casein powder from a reputed brand to improve your overall fitness.
Who Should Take Casein Protein Powder?
Casein powder is completely safe and can be taken by anyone who wants to build muscles. It can also be taken by all those who want to get more out of their training sessions and build more lean muscle and in the process, lose fat.
How To Take It?
There are several brands and several flavors of casein powder in the market. This opens a whole gamut of possibilities in front of you. You can add the powder to your baked stuff or to your salads. The usual way that people take it is to add it to smoothies or mix it with plain water and drink.
Certain powders are very bland and totally tasteless. You can add those to your favorite ice-cream or pudding and even to your bowl of oatmeal.
Is There Any Specific Time To Take The Casein Protein?
Most often people take a protein drink before and after a workout. And most the time it is the whey powder. Since casein is structured differently and works more slowly, it is not suited for the post and pre-workout intake.
The best time to take this powder is before bedtime and between meals. It is ideal for the long periods when you go without a meal.
A common practice among body builders and athletes is to take a combination of whey and casein along with other vital proteins to maintain their fitness levels.
What Are The Common Ingredients In A Casein Powder Pack?
A standard single scoop of casein powder usually contains around 24 grams of protein, 1 gram of fat and 3 grams of carbs. Depending on the brand the powder may contain other essential micronutrients. But almost all the powders have a certain amount of cholesterol too.
Benefits of Casein
Why should the focus shift to casein from whey especially for those who are into weight training and body building? Find out.
1. Circulates For A Longer Time In The Body
Both Whey and Casein are important for those who want to have a sculpted physique and fitness and endurance levels to marvel at. Casein is different from whey in the sense that it lasts longer in the body.
What happens is that casein’s ability to digest slowly allows it to release amino acids over extended periods of time steadily. That is the reason nutritionists’ advice taking casein powder at night to keep you feeling full and satiated even as muscles are built and repaired.
2. Lose fat
Probably one of the more alluring advantages of the casein powder is the ability to lose fat. The three methods how it works is:
- Increase the metabolic rate: It was found in a study in Netherlands that when you increase your casein intake your metabolic rate increases. This, in turn, leads to a better fat control.
- The amount of calcium: Till recently dairy was thought to be the enemy for those grappling with weight issues. But according to the International Journal of Obesity that a diet rich in high calcium and normal protein gave better control over fat. Casein is a perfect solution; it has the right mix of calcium and protein.
- Longer periods of satiation: The slow digestion of Casein keeps you feeling full for longer periods thereby reducing your craving for food. It was found that the satiety percentage was 33% higher when casein powder was taken.
3. Road To Better Strength
One of the main reasons for taking supplements alongside rigorous training is to gain strength. You gain strength by building lean muscle. Several studies have shown that the percentage of lean muscle built when on a diet supplemented with casein powder was far greater than whey powder. In fact, it was double in chest, shoulders and leg regions.
The ability to prevent catabolism and enhance anabolism by Casein is the reason for better strength retention.
4. Good For The Gut
Not all protein is easy to digest. Undigested protein puts a massive strain on your digestive system which is detrimental to your health. But when you opt for the easy to digest and assimilate casein powder you overcome this defect. This way not only do you get the adequate protein required for muscle growth and repair but your gut is also protected.
5. Protects Teeth
It is elementary science that calcium is essential for the health of bones and teeth. Drinking milk is one of the ways of protecting your teeth. For those who don’t relish milk can opt for casein powder. In a study in the UK, it was found that casein protects the enamel of the tooth.
Hence, it is highly beneficial for those who drink a lot of soft drinks and aerated liquids which corrode the enamel. Just include casein in your diet and protect your teeth from damage.
6. High - Quality Protein
Good quality protein is absorbed optimally by the body. Hence the amount excreted is minimum. Furthermore, when you use high-grade protein powder, just a small amount will suffice. This is suitable economically and digestively. The journal of nutrition states that the quality of protein is far superior in casein when compared with soy.
The Search For The Best Casein Powder
Several brands of casein powder are available in the market but how do you know which is the best? Based on the quality of the ingredients and customer feedbacks we have collated five powders that have been found to be beneficial. The two key factors as always remain:
Last update on 2019-03-21 at 05:53 PST - Details
Bulksupplements Pure Casein Protein Powder is the best Casein powder in our opinion. It gets the nod for two reasons mentioned before: quality and price. It is pure unadulterated micellar casein powder enriched with vitamins and minerals, but no additives added. It is priced very reasonably too.
Last update on 2019-03-21 at 03:43 PST - Details