Casein protein makes up approximately 80 percent of milk's protein. It is a slow digesting protein because it forms a gel in the stomach that results in a gradual release of amino acids into the bloodstream. Casein protein is found in foods such as cottage cheese and yogurt, and is also available in supplement form as a powder. Research indicates that casein protein might provide a few benefits.
Muscle Breakdown
Researchers from the Universite Clermont Auvergne in France examined the effects of slow and fast dietary proteins on muscle breakdown in healthy adults. Participants consumed a single meal rich in casein protein or whey protein, a fast-digesting protein. Scientists reported in the December 1997 issue of the journal "Proceedings of the National Academy of Sciences of the U.S.A." that casein protein inhibited whole body muscle breakdown by 34 percent, whereas whey protein had no effect.
Muscle Mass
Casein protein might play a role in building muscle mass, according to a study at Baylor University. Researchers explored the impact of protein plus amino acid supplementation on muscle anabolism, or the buildup of muscle tissue. Participants performed resistance training for 10 weeks while consuming 20 g of protein, which consisted of casein plus whey, and 6 g of amino acids or a placebo one hour before and after workouts. Scientists discovered that the protein plus amino acid group experienced greater increases in fat free muscle mass compared to the placebo group, according to the September 2007 issue of the journal "Amino Acids."
Muscle Strength
In research reported in the January 2000 issue of the "Annals of Nutrition & Metabolism," researchers from Brigham and Women's Hospital studied the effects of a reduced calorie diet, protein intake and resistance training on muscle gains and fat loss in overweight police officers. Subjects were placed into one of the following groups for 12 weeks: reduced calorie diet; reduced calorie diet, resistance training and casein protein; or reduced calorie diet, resistance training and whey protein. At the end of the study, researchers found that the casein group experienced greater increases in muscle gains and muscle strength compared to the other groups.
Allergies
Casein protein is generally considered safe, but individuals who are allergic to milk should avoid casein protein products, according to the Mayo Clinic website. Consult with your health care provider before consuming casein protein supplements.
References
- "Proceedings of the National Academy of Sciences of the U.S.A."; Slow and Fast Dietary Proteins Differently Modulate Postprandial Protein Accretion; Y. Boirie et al.; December 1997
- "Amino Acids"; Effects of Resistance Training and Protein Plus Amino Acid Supplementation on Muscle Anabolism, Mass, and Strength; D.S. Willoughby et al.; September 2007
- "Annals of Nutrition and Metabolism"; Effect of a Hypocaloric Diet, Increased Protein Intake and Resistance Training on Lean Mass Gains and Fat Mass Loss in Overweight Police Officers; R.H. Demling and L. DeSanti; January 2000
- Mayo Clinic: Milk Allergy
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