Casein protein is a dairy-based protein that is naturally found in milk but can also be found isolated in protein powders. Casein protein can be beneficial for a wide variety of fitness goals, such as gaining muscle and losing fat. While casein can be helpful, it will not be effective if your diet and training routines are not well designed. Consult a doctor before using any supplements, as they may cause unwanted side effects.
Casein Nutrition Facts
Before using casein protein, you should assess whether its nutritional profile will be conducive to your goals. Although slight variances may exist between brands, casein protein typically contains 110 calories per 32 g serving. The serving provides .5 g of fat, 3 g of carbohydrates and 24 g of protein.
Casein for Weight Loss
If you want to lose weight, casein can work for you, as it is low in calories. One serving of casein protein provides less than one-quarter of the calories in a six-inch tuna sub from Subway, which will cost you 460. Additionally, casein contains 4 g more protein than the sub. According to a study titled, "Protein, Weight Management, and Satiety" in the May 2008 edition of the "American Journal of Clinical Nutrition", protein suppresses appetite and increases calorie burning more than other nutrients. Additionally, a study titled "Protein Choices Targeting Thermogenesis and Metabolism" from the March 2011 issue of "The American Journal of Clinical Nutrition" shared the subjective observation that that casein provides more satiety than whey protein, another type of supplement.
Casein for Fat Loss
Casein protein can also help you lose fat. While consuming a calorie deficit is important for fat loss, certain supplements may also enhance fat loss. According to the study, "Comparison of 2 diets with Either 25% or 10% of Energy as Casein on Energy Expenditure, Substrate Balance, and Appetite Profile," from the March 2009 issue of the "American Journal of Clinical Nutrition," increased casein intake promotes a larger negative fat balance, or increased fat loss.
Casein for Muscle Gain
Casein can help you gain muscle, as it is rich in protein. Protein is the building block of muscles, so increasing your protein intake can be beneficial. Nutrition researcher Dr. John Berardi suggests that consuming up to 2 g of protein per kg of body weight each day can aid in muscle gain.
References
- LIVESTRONG.COM MyPlate: Calories in Casein Protein
- LIVESTRONG.COM MyPlate: Calories in 6' Tuna Sandwich (Subway)
- "The American Journal of Clinical Nutrition"; Protein, Weight Management, and Satiety; D. Paddon-Jones et al.; May 2008
- "The American Journal of Clinical Nutrition"; Protein Choices Targeting Thermogenesis and Metabolism; K.J. Acheson et al.; March 2011
- "The American Journal of Clinical Nutrition"; "Comparison of 2 diets with Either 25% or 10% of Energy as Casein on Energy Expenditure, Substrate Balance, and Appetite Profile"; A. Hochstenbach-Waelen et al.; March 2009
- JohnBerardi.com; Protein Prejudice; Dr. John Berardi; March 2003
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