All about Casein
Milk contains two types of proteins- Casein and Whey. Casein is 80% of the milk protein, while whey is 20%.
Many basic kinds of cheese begin by curdling the milk through the use of heat, acid or a combination of the two. This separates the solid and liquid portions of the milk, with the solids being used to actually create the cheese. The liquid byproduct is actually whey, the same substance that later becomes the protein powder. These solids, however, don’t have to become cheese. Sometimes called curds, that portion milk is actually casein protein- removed from the liquid.
Casein is particularly rich in the conditionally essential amino acid glutamine which becomes especially important during exercise. While your body is generally able to produce glutamine itself, this vital substance must be taken in through your diet during intense workouts. Since casein is generally taken in conjunction with a workout routine, this works perfectly. Casein is a slow-digesting dairy protein that people often take as a supplement. It releases amino acids slowly, so people often take it before bed to help with recovery and reduce muscle breakdown while they sleep.
Casein’s ability to raise blood amino acids more slowly but for a longer period makes it perfect for boosting your protein levels over the course of a night. The rate of protein digestion is important in terms of how the body regulates protein levels and the slower acting casein aids your body is experiencing a positive state of protein synthesis and anabolism for longer. The most common casein supplements are milk protein and calcium caseinate, however the most effective is micellar casein.
Since Casein protein is a form of protein that is higher in calcium content that also proves to be a benefit in terms of total fat loss. Many individuals are quick to turn away from dairy products while attempting to lose body fat because they feel it will slow them down. This is the complete opposite of the truth.