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Casein protein offers an easy technique of adding protein to a healthy diet. Especially helpful for building muscle mass, casein protein is prized for its rich supply of amino acids and slow rate of digestion.
White, odorless, and tasteless, casein protein appears in every type of mammalian milk. Casein protein makes up about 40% of the proteins in human milk, for instance, and 80% of those in cow’s milk.
Casein protein is used in a variety of products, ranging from cheese to glue. Casein protein has recently appeared on the market in a variety of easy to use supplements.
Available in forms ranging from yogurts to powders, casein protein is an especially nutritious protein. It ranks high on scales used to compare the nutrition levels of types of proteins. For instance, casein usually scores much higher than soy.
Many athletes and bodybuilders take casein protein right before going to sleep at night for this reason. While fast-acting proteins like whey might lead to fat storage if taken close to bedtime casein protein does not. Casein protein offers an all night long, slow release delivery of amino acids into the body. This diminishes the body’s likelihood of breaking down muscle protein for nourishment during sleep.
During this gradual digestion, casein protein releases bioactive peptides. These peptides are believed to lower blood pressure, strengthen the immune system, carry minerals throughout the body, and hinder the development of tumors.
On the market, casein protein is offered in many forms. Caseinates, casein salts, are water-soluble and cost effective. Micellar casein, viewed as a higher form of casein protein, has a chalky consistency and is more expensive.
Casein protein also comes in versions closer to the original: with other milk proteins. MPI (milk protein isolate) and MPC (milk protein concentrate) are blends of whey and casein proteins, usually with 20% whey and 80% casein.
Some evidence indicates that the combination of the two types of protein has a better value than each has in isolation, possibly due to a synergistic effect. On the market, casein protein is also known under the name of its uncoagulated form: caseinogen.
In one trial and weight loss program, overweight men gained strength and lost body fat while ingesting 1.5 grams of casein protein per 2.2 pounds of body weight (0.68 grams per pound) every day of the trial.
Studies on muscular growth showed that people who gained more lean muscle mass when taking 1.27 grams of protein/lb (2.8 grams of protein/kg) of body weight than did those who took 0.64 grams of protein/lb (1.4 grams of protein/kg) of body weight.
Typical guidelines for people of with a healthy body weight involve larger doses, often ranging from 1 to 1.5 grams per pound of lean body mass.
Since casein protein is found in all mammalian milk, people often first mistake an allergic reaction to casein as a sign of lactose intolerance. One significant difference between the two is that lactose intolerance often emerges over time, while an allergy to casein protein is highly unlikely to develop after childhood.
A very small percentage of the U.S. population has a casein allergy, which usually manifests as hives, rashes, breathing difficulties, or pain in the abdomen. The allergy does pose an obstacle to obtaining enough nutrients, as it greatly restricts the typical western diet.
Some evidence supports the theory that casein protein aggravates symptoms of Autism. Once consumed, casein could break down, producing casomorphin, which acts as a histamine releaser. No consensus on these studies exists, however.
Dr. T. Colin Campbell famously conducted a study on cancer research and drew a connection between the intake of animal proteins and the development of cancer. Campbell reported that casein protein fostered the development of cancer in all of its stages and concluded that the only safe protein was plant-based.
Campbell’s findings, however, have been doubted and his methods criticized; there is much evidence to argue that his findings are unsound.
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