What is Casein?
Casein is a protein that is derived from milk. It is found in the solid part of milk when separated and it is the basis of curd and cheese
Did you know?
Casein is the major component of protein found in milk accounting for nearly 70-80% of its total protein and is responsible for the white color of milk.
How Different is Casein Protein from Whey Protein?
- Both Casein and Whey Protein carry the same amino acid profile i.e. casein will also provide all the types of essential amino acids as compared to whey.
- As compared to whey, it is a slow-digesting protein and it may take up to 7 hours to be absorbed by the body. Hence, many times is referred to as “time-released” protein.
- Because it is a slow-digesting protein, it is popularly taken prior to bedtime to provide amino acids to muscles while sleeping, unlike whey protein.
- Casein is sometimes used in combination with whey protein to provide a slow and fast-acting blend of protein. Steady protein release allows for muscle fueling potential over time.
- Casein has naturally high levels of glutamine.
When should one take Casein?
Since it takes time to absorb casein and releases amino acids slowly as compared to whey, It is great to have in the evenings or before sleep. This way casein helps to maintain anabolic
Advantages of Casein Protein:
- Useful for night-time meal to provide long term.
- Casein will usually offer 50-80% absorption, more if you are resting.
- Slows down the rate of protein breakdown, protecting your muscles from the breakdown to feed itself.
- It usually mixes up in a thicker format, so it is great for certain recipes.
- Longer shelf life.
- Inexpensive to produce.
Backed-up with Research Studies
Several studies have done to understand the difference and benefits of whey over casein and vice versa.
One of the studies has shown that whey does improve protein synthesis, but not protein degradation whereas whey reduces protein degradation and not protein synthesis.
Another study showed that the protein levels in the blood after whey consumption improved within 4 hours, unlike who consumed casein protein. What was interesting in this particular study was that the whey protein peak came down to the baseline within 4 hours, whereas the casein protein peak took 7 hours to reach the baseline.
Hence, from these studies, it is very clear that both have their own place in the protein category. If you are into intense training, it is important to include whey protein during your workouts and casein around fasting periods.
GNC is committed to your health for 80 years, does not only cater to the whey protein category but also has casein protein – GNC Pro Performance 100% Casein Protein.
It provides support for powerful anti-catabolic signals for efficient muscle fuel.
Due to minimal processing, the casein protein is present in its native, micellar form & also ensures a high concentration of the protein content. Micellar casein is slowly broken down in the stomach into smaller amino acids where it can be used by muscles for recovery & preserving muscle glycogen stores. Because of this slow absorption, casein is typically consumed by athletes before sleep.