When you think of strength-building powders, meal-replacement shakes and dietary supplements, whey protein often comes to mind. But there are actually many other types of protein that have unique advantages. Casein is a naturally occurring protein that's found in milk. As a shake component, it's a valuable compound that can offer essential amino acids and fill you up to help you cut calories.
Benefits
In addition to supplying amino acids and carbohydrates for energy, a serving of casein protein powder naturally offers calcium and phosphorus but is low in fat and calories. One 35-g scoop has about 130 calories, 1 g of fat, 7 g of carbohydrates, 1 g of fiber, 2 g of sugar and 24 g of protein. Rich protein sources that are low in fat can help build, repair and develop lean muscle tissue, according to ChooseMyPlate.gov, and they also have satiation qualities that can help you stay full on few calories for long periods of time.
Drawbacks
Casein protein does have some limitations. For example, the nonprofit Talk About Curing Autism organization notes that autistic people have an abnormal immune response to casein, and the protein can be dangerous for them to consume. The commercial website MuscleandStrength.com also points out that casein protein shakes aren't suitable post-workout drinks, because casein is a slow-release protein that the body digests over a period of hours.
Casein vs. Alternatives
Whey and casein protein are both derived from milk. Whey, the most popular type of protein used in shakes, is a quick-release protein that can boost your body's protein synthesis soon after working out, according to MuscleandStrength.com. The Whey Protein Institute says that whey is more soluble than casein, has a higher quality rating and is more nutritious. If you want a protein shake that uses neither whey nor casein, you could try a drink with a base of rice, pea, hemp or soy-protein powder.
Considerations
Casein protein shakes are likely to help you feel full, but they won't help you lose weight. To do that, you must reduce calories in your diet, increase exercise so that you burn a greater number of calories or take both measures. Before using any casein protein shake, get approval from your doctor. According to the President's Council on Physical Fitness and Sports, most people get adequate protein in their diets. If you get too much protein on a consistent basis, dietitian Katherine Zeratsky cautions that you could develop liver and kidney problems or elevate your risk of developing cancer, heart disease or diverticulitis.
References
- LIVESTRONG.com MyPlate: Calories in 100% Casein Protein Powder
- ChooseMyPlate.gov; Why Is It Important to Make Lean or Low-Fat Choices from the Protein Foods Group?; May 31, 2011
- TACANow.org; What Is Casein?; July 7, 2010
- MuscleandStrength.com; Casein Protein Information and Product List; 2011
- Whey Protein Institute; Whey Protein FAQs; 2008
- President's Council on Physical Fitness and Sports; Frequently Asked Questions; 2011
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