Casein, sometimes called caseinogen, is the main protein in milk. Casein is present in the milk of all mammals and can also be found in cheese and yogurt. It is used as a binding agent in processed foods and supplements and is used commercially to produce plastics, adhesives and paints. Casein also comes in powder form, used to create protein shakes used by athletes and weightlifters both before and after a workout. Casein is a complete protein that contains all eight essential amino acids the human body cannot create.
Comparison to Whey Protein
The other protein supplement commonly used by bodybuilders and athletes is whey, which is also extracted from milk. Whey is metabolized quickly and used by the body in protein syntheses within an hour after consumption. The number of amino acids released by whey in that short period of time is much higher than those released by casein, according to professional bodybuilder Eric Satterwhite on Bodybuilding.com. This fast, efficient metabolism has led to claims that whey is superior to casein, which takes much longer to be metabolized. Protein syntheses from casein could take up to four hours.
Potential
The slow metabolism of casein may be useful, especially when combined with whey. To increase muscle mass, the rate of protein syntheses must be greater than the rate of protein breakdown. Casein has anti-catabolic properties, which slow the process of protein breakdown but is not as effective as whey at promoting protein syntheses. The anti-catabolic effects of casein mean that it may help to prevent muscle loss while promoting muscle recovery after exercise.
Expert Insight
A study published in "Medicine & Science in Sports & Exercise" tested the usefulness of both whey and casein proteins when ingested after a workout. The researchers concluded that both proteins stimulated muscle protein synthesis "despite different patterns of blood amino acid responses."
Uses
Satterwhite recommends consuming a whey protein drink immediately following a whole food meal and eating a casein-based meal three hours later. Because of its slower effects, many bodybuilders take a casein supplement immediately before going to sleep.
Warning
Casein allergy is possible and is commonly confused with lactose intolerance. The symptoms and severity of casein allergy vary greatly. Symptoms include rashes, difficulty breathing and digestive discomfort. Symptoms can develop well into adulthood.
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