Casein is derived from the latin word caseus.It is the name of a family of proteins commonly found in mammalian milk making upto 80% of the proteins in cow milk and upto 20-45% in human milk.It has a very wide variety of uses.As a food source it supplies amino acids,carbohydrates and inorganic elements like calcium and phosphorus.It is also used as a food additive.
NOT ALL PROTEINS ARE EQUAL!!!!!!!
Yes every protein is unique and has its own speciality.
Coming to casein it gets digested very slowly….
Then how could this be an advantage
Now here is the trick,An attractive property of Casein is to form a clot or a gel like substance in the stomach which makes it an efficient supplier of nutrients thereby providing a slow and steady release of amino acids into the bloodstream that could last for hours.Muscles may not be built overnight ,but drinking a glass of casein or casein rich milk is ideal to consume right before bed as it is more helpful throughout the night than any protein.
ALSO TAKES CARE OF TEETH
Casein derived compounds are also used in tooth remineralisation to stabilize ACP(Amorphous Calcium Phosphate) and release it onto tooth surfaces where it can facilitate remineralisation.It also prevents the cavity causing bacteria from sticking to the tooth surface.
According to a study conducted in united kingdom,one way to prevent expensive visits to dentists is to consume casein.It is found that casein protein has the potential to prevent enamel erosion.So if you drink lots of juices or softdrinks then have casein in your diet to protect your teeth.
CASEIN IN BODYBUILDING:
Now before going directly to the role of casein in muscle Building.Firstly we need to know what factors contribute to Muscle mass.
MUSCLE MASS = RATE OF PROTEIN SYNTHESIS – RATE OF PROTEIN BREAKDOWN
So when the rate of synthesis equals the rate of breakdown,there will be no gain or loss of the muscle.if synthesis exceeds breakdown then only you gain muscle and when breakdown exceeds the synthesis you lose muscle.
NOW we know that for building muscle mass either protein synthesis is to be increased or protein breakdown is to be slowed down.
SO what are the USES of CASEIN
CASEIN is used for:
Building new muscle tissue and promoting lean muscle growtH
Repairing broken down muscle fibers after a workout while you sleep
Preserving muscle you already have
Restoring nitrogen balance during muscle recoveryCurbing your appetite
Regulating blood sugar levelsHelping to prevent overheating
Potentially helping with weight loss
For athletes or highly active persons attempting to lose body fat while preserving lean muscle mass ,a daily intake of 1.5-2.2g/kg body weight would be good.
If you are sedentary and not looking to change body composition then 0.8g/kg body weight and more would be good.
Obese individuals should not follow the above recommendations.
INTERACTIONS OF CASEIN WITH WHEY:
As mentioned above one need to increase protein synthesis and reduce the protein breakdown.The whey protein does the former.so one may Think…
DOES MIXING BOTH CASEIN AND WHEY AT A TIME YEILD GREAT RESULTS???
But the answer is No.You may wonder why?It is just because of the fact that Casein nullifies the whey proteins primary mode of action i.e it slows down the speeding action of whey.
SO WHAT IS THE BEST WAY OF USING THESE ?????
Consuming Whey protein drink post work outs is great,And taking it shortly after the whole meal creates an environment for muscle growth.Now you will have suppressed the muscle breakdown.As the meal contains carbohydrates, insulin will be produced which also governs the protein synthesis rate.It slows down the rate of muscle breakdown.So by elevating the level of insulin a stage for serious anabolic reaction is set.Once whey protein is completely assimilated,the amino acid levels drop,But does not return to normal as the amino acid trigger that you started with the whole food stream is still streaming.
SO BY FOLLOWING THIS YOU CAN STIMULATE PROTEIN SYNTHESIS AND REDUCE BREAKDOWN AT THE SAME TIME!!!!
Now take Casein within 2 hours,which again decreases the protein breakdown and maintains amino acid level above normal.
WOW isn’t it.REPEAT this and get the best results.
THE CASEIN IS WIDELY ACCEPTED AND PROVED TO BE ONE OF THE BEST PROTEINS EVER.