Casein Protein Information

Not long ago, casein was viewed as a top-notch protein, mainly because of its superb amino acid profile. Although casein has taken a back seat to other proteins such as whey and soy, research indicates that casein protein provides a host of benefits that enhance overall health.

What is Casein?

Casein protein is the main protein found in cow's milk. According to Men's Total Fitness website, 80 percent of cow's milk is comprised of casein protein, while the remaining 20 percent consists of whey protein. Unlike whey, casein protein is a slow digesting protein that forms a clot in the stomach, which results in a slow drip of amino acids into the bloodstream for up to seven hours. Good sources of casein protein include milk, casein protein powder, cottage cheese and meats.

Protein Synthesis

Increasing protein synthesis, the process within cells that builds muscle, post workout is crucial for muscle growth and recovery. Since the body requires protein as quickly as possible to stimulate protein synthesis after training, casein protein was often put on the back burner because of its slow digestion rate. However, research published in Medicine and Science in Sports and Exercise cited that consuming casein protein post exercise results in similar increases in protein synthesis as ingesting a fast-digesting protein.

Right Timing

According to Men's Total Fitness website, the best time to ingest casein protein is right before bed, since it slowly feeds protein to muscles during the night. Another good time to consume casein protein is when you're not going to be able to eat for more than three hours. Casein is effective at preventing muscle breakdown that normally occurs when the body is without food for a long period of time.

Hydration

Research indicates that milk, which is mostly casein protein, is an effective post workout rehydration drink. In a study published in the British Journal of Nutrition, subjects consumed each of the following after training: low fat milk; sports drink; and water. Scientists found that subjects ingesting lowfat milk stayed in a positive fluid balance, which is an indicator of hydration, during the recovery period. However, when subjects consumed the other drinks, they returned to a negative fluid balance after one hour.

Meat Preservative

Research published in LWT-Food Science and Technology cited that casein peptides derived from casein protein are successful at inhibiting off flavor formation and extending the shelf life of meats. Scientists believe antioxidants found in casein peptides are responsible for its effects.