Casein protein for weight loss for girls: how to take it and how it helps

What is casein?

Casein protein is a structurally complex protein. To obtain it in powder form, cow's milk is subjected to ultrafiltration. The finished protein has a unique composition, which includes all the necessary amino acids.

In terms of digestibility, casein is considered slow. When the casein cocktail enters the stomach, it transforms into a curdled mass, which takes several hours to digest. This ensures that protein enters the body for 5-7 hours. It is this property that has made casein a popular sports supplement for taking at night - by digesting slowly, it avoids the destruction of muscle fibers due to lack of protein.

In general, casein has the following advantages as a sports nutrition element:

• As a milk protein, it is more effective at building muscle mass than plant protein.
• Compared to another milk protein, whey protein, it provides a longer supply of valuable amino acids to the body. This is relevant not only for evening use, but also for daytime use when achieving special sports goals (drying and losing weight).
• Casein contains all the necessary amino acids, including replaceable and non-replaceable ones, and they enter the body in uniform quantities.
• Due to its calcium content, this protein promotes fat burning and strengthens bone tissue.

This protein is divided into two types: caseinate and micellar casein. In the first case, the protein is obtained by acid treatment of cow's milk. In the second - using microfiltration, which makes it more expensive, but optimal in structure and digestibility. It is found most often in sports nutrition.

An excellent example of a calcium caseinate-based sports supplement is Weider's Day Night Casein, which comes in a creamy vanilla flavor. To prepare the drink, 1 spoon of powder is enough, which dissolves in 300 ml of liquid - milk or water. Among the good powders based on micellar casein is VPLab 100% Platinum Casein. This pleasant “chocolate” drink is distinguished by its rich composition of amino acids, and also contains a special complex to improve digestion.

What are the differences between casein and other types of protein?

The main “rival” of casein is whey protein. Their “rivalry” begins in a sports nutrition store, when the buyer has a dilemma about what to take. The main differences are in the rate of protein absorption. Casein takes a long time to digest; studies have shown that after taking casein, a high concentration of amino acids remained in the blood of subjects for 5 hours.

Comparison of casein and whey proteins

Whey and casein proteins are often compared in an attempt to determine which is more beneficial in an athlete's diet. The slow absorption of casein protein has already been mentioned as its main advantage. It ensures not only a long-term supply of important amino acids to the muscles, but also a long-term presence of a positive nitrogen balance, which directly affects the increase in muscle tissue.

However, the delayed release of amino acids from casein protein helps to reduce the maximum anabolic response. It turns out that rapidly digestible whey protein provides more efficient muscle protein synthesis, and casein - to a much lesser extent. In addition, the amino acid leucine content in casein is also lower - only 8% compared to 11% in whey. But it is leucine that is responsible for timely notification of the body about the need for protein synthesis.

Despite its reduced anabolic properties compared to whey protein, casein is invaluable as a source of long-term and uniform supply of essential amino acids to the body. Therefore, sports experts advise taking whey protein for rapid intake of protein into the body and casein protein for slow intake, choosing the optimal time of intake depending on your goals.

Weider Day Night Casein is suitable for use at any time of the day. It can be consumed during the period of drying, losing weight or gaining weight - the product contains no fats, and carbohydrates are contained in extremely low quantities. Another advantage of the supplement is its economical packaging. It contains 72 servings at once for preparing a protein drink.

Is casein dangerous for children?

What is casein and why is it harmful for certain categories of people, in particular children? The answer lies in the technology of its production itself. It is not difficult to isolate casein, which is what many manufacturers (not always conscientious) use.

It is important to remember that the World Health Organization does not recommend use under 3 years of age.

This is explained by the fact that the digestive system of babies is not yet strong enough and complex milk proteins often cause disturbances in its functioning and even allergic reactions.

However, many children who suffer from milk intolerance in childhood successfully “outgrow” this problem. Most often, people get rid of casein intolerance by the age of two or three, or at most by school age.

Ideally, of course, you should limit yourself to using high-quality cheeses and natural cottage cheese.

So, what is this “beast” - casein and can it be used in baby food? Yes, you can, but don't forget about moderation! A child’s diet, as well as an adult’s diet, should be complete and varied.

Features of taking casein for weight gain and weight loss

If an athlete is faced with the task of building pronounced muscle relief, he is usually advised to take rapidly digestible proteins. However, they will not save you from protein deficiency at night. Therefore, casein is used as a protein for weight gain - as an evening meal. It can also be taken between main meals, however, avoiding taking it immediately after completing physical activity. At this moment, the body requires protein with rapid absorption, so it is better to give preference to isolates or hydrolysates.

The use of casein for weight loss also has its own nuances. As mentioned, this protein contains calcium, which helps reduce body fat. Considering also the benefits of casein as a protection against muscle wasting, its use in losing weight and developing muscle definition is very popular.

When cutting, trainers often recommend taking a casein shake only twice a day - once during the day (for example, between breakfast and lunch) and a second time about 1 hour before going to bed. When losing weight, casein can be consumed up to 4 times a day - for breakfast, before physical activity, between meals and 1 hour before getting ready for bed.

Micellar Casein OstroVit sports supplement is made on the basis of micellar casein and has a refreshing strawberry flavor. The addition of rapeseed lecithin improves the solubility of the powder, so preparing the drink is very easy. Due to its balanced formula, this drug is suitable for both those who want to lose weight and those who are focused on gaining muscle mass.

Side effects from taking

Side effects with moderate use are quite rare and temporary. Contraindications for use are individual intolerance (allergy) and serious diseases of the digestive system.

Allergy

Allergy to casein is a common phenomenon. It manifests itself in childhood and goes away during adulthood in 85% of allergy sufferers. And yet, if a person is intolerant to dairy products, then he is allergic to casein.

Allergy symptoms:

• Skin rashes
• Swelling of the mucous membranes
• Breathing becomes difficult

There is no cure for casein allergy; antihistamines and corticosteroids only relieve symptoms. Therefore, an allergy sufferer should refrain from consuming dairy proteins.

Effect on the human body

Casein protein itself does not have a negative effect on the body. Essential amino acids, calcium and phosphorus, which it is rich in, are beneficial for all people. However, everything is good in moderation. Considering that casein is absorbed slowly, it puts an increased burden on the digestive system.

Excessive consumption may result in discomfort in the stomach (feeling of heaviness), bloating, nausea, and vomiting. With prolonged abuse, there is a risk of gastrointestinal tract disease.

Effect on potency

Proteins of animal origin do not have a negative effect on sexual function, unlike protein, which can increase estrogen levels. Therefore, you need to choose pure milk casein, without the admixture of soy protein.

What to look for when buying casein protein? A good product should not contain:

• No synthetic additives, only natural dairy raw materials
• Vegetable fats
• No salt

There should be no mold smell. The consistency of a homogeneous powder, without lumps.

Preference should be given to micellar casein without unnecessary additives, from a reliable manufacturer. The pursuit of a cheap product can lead to the purchase of a fake or a product of poor quality, the benefits of which are very doubtful.

Always remember that a quality product cannot be cheap

Casein protein is an indispensable component of sports nutrition for an athlete. It provides uniform, long-lasting nutrition for muscles and bones, and prevents catabolism at night. It is also very effective in reducing appetite while burning weight; in this regard, it can be useful not only for athletes, but also for people who want to lose weight and have difficulty with hunger.

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Be sure to read about it

And we hear about the importance of casein in our diet from everyone who has gone to the gym at least a couple of times and started thinking about nonsense nutrition. But what is it? What is one of the most popular species? What are its features, benefits and potential threats to humans? Let's find out in the article.

Is casein protein harmful or beneficial?

This sports supplement has proven benefits - its benefits have already been listed. You can also add to these the general beneficial properties of proteins:

• Helps maintain healthy skin.
• Stimulates hair and nail growth.
• Positively affect the body's immunity.
• Provides increased muscle mass with regular physical activity.
• Helps reduce excess fat deposits.

Casein protein is recommended for those athletes who are allergic to egg or whey protein. Due to its composition, it provides the body with all types of amino acids necessary for muscle growth and maintenance, except for glycol. However, it is a non-essential amino acid and can be produced by the body on its own.

However, is casein harmful? In theory, there is no harm from taking this supplement, provided that the rules for its use are followed. In pursuit of the fastest possible results, some athletes begin to take too much protein, which negatively affects the health of the kidneys and liver. It is worth emphasizing that the norm for protein consumption per 1 kg of weight per day is 1.5-2 grams. Indeed, professional bodybuilders take up to 3-4 grams of protein per day, but in addition they also take a number of pharmacological medications. For an ordinary person, excessive doses of proteins will only be harmful, regardless of whether it is casein protein, whey or egg.

Another potential harm of casein is related to the quality of the specific sports supplement. Due to the fact that the process of producing casein is relatively simple, many unscrupulous companies produce cheap but low-quality complexes. Taking such drugs can negatively affect your health, and at a minimum, have no effect on muscle growth. Therefore, you should choose dietary supplements only from well-known manufacturers and in a trusted store.

Tested formulations include Weider Day Night Casein with chocolate-coconut flavor. One serving of this product contains 20 grams of protein, which provides muscle tissue with amino acids for 7-8 hours. A large 1.8 kg package of this drug is beneficial for those who regularly consume casein.

Benefits and harms of casein: table

How to use casein correctly?

Speaking about the potential harm of a sports supplement, one cannot fail to mention the importance of following the rules for taking it. Milk casein should not be consumed in quantities of more than 40 grams at a time. Excessive amounts of this protein can lead to stomach upset.

It is also important to adhere to the rules for the time intervals for taking casein:

1. Take 1-2 hours before physical activity. By drinking a drink with casein during this period, you can qualitatively prepare the body for training. Gradual replenishment of muscle tissue will begin within half an hour after taking the supplement, and will continue during training and even after it. And all this time, the muscles will be supplied with the necessary amino acids for high-quality growth.
2. Take 1-2 days after physical activity. The body needs amino acids from outside immediately after completing a workout. However, it is better to take slow proteins no earlier than 1-2 hours later. At first, it will be optimal to take BCAA amino acids, which will quickly fill the lack of proteins, and taking casein after them will ensure a uniform supply of protein to the body for several hours.
3. Taking casein at night. This is the main intake of casein, indicated for both weight loss and weight gain. At night, the body does not receive nutrients for 8-9 hours, and if the athlete goes to bed on an empty stomach, this time increases even more. As a result of a lack of energy, the body begins to break down muscle tissue - a process called muscle wasting. Taking casein at night helps provide the necessary fuel for your muscles throughout the night.

For those who train in the morning and take a casein supplement in the morning, we can recommend KFD Nutrition Premium Dessert Casein with the taste of freshly baked waffles. The product contains 100% pure micellar casein, and the pleasant, “dessert” taste of the drink diversifies an athlete’s breakfast. In addition to traditional smoothie preparation, this powder can also be diluted to the consistency of yogurt (reducing the amount of liquid per serving) and used as a dressing for fruit salads or muesli.

Casein absorption by the body

To digest casein, like any other type of animal protein, special enzymes are needed.

In addition, casein greatly increases the acidity of gastric juice and to bring the gastrointestinal tract into balance, the body often uses calcium as an alkaline neutralizer. Thanks to the presence of calcium in milk, this process is easy.

However, if the amount of casein is large, the body may begin to use its own to digest it, which can pose a health risk.

Therefore, it is best if the diet simultaneously contains foods rich in calcium and phosphorus - strawberries, almonds, poppy seeds, flax and sesame seeds, tofu, kelp, broccoli, figs.

How to prepare a sports supplement?

Casein in powder form dissolves in cow's milk, juice or water. If the drug does not have sweeteners, it will taste like cottage cheese. Therefore, you can improve its taste by adding berries, cocoa, fruits, etc. to the cocktail. The required dosage of powder and amount of liquid for preparing the drink can be found from the recommendations of the supplement manufacturer. Usually, 1-2 tablespoons of powder are enough for one-time use - this is about 30-45 grams. This volume will ensure a uniform supply of amino acids to the body for 7-8 hours in a row. For better mixing of liquid and powder, you can use a mixer.

KFD Nutrition Premium Dessert supplement is prepared using a blender or mixer. One scoop of powder is thoroughly dissolved in cow's milk, juice or water (150 ml) to form a pudding. The ready-to-use mass has a delicate consistency and a pleasant taste of nut butter.

Casein protein is a sports supplement that helps prevent nighttime muscle wasting and helps with long periods between meals. Taking casein alone will not be enough - fast proteins must be present in the athlete's diet. But by supplementing it with such types of proteins as whey and egg, you can get an optimal diet that helps build beautiful muscle relief.

Where is casein found?

The source of casein production is milk curdled with special enzymes. In its pure form, this protein is a white powder without a distinct taste and contains 10 essential amino acids. It can be used as a base for cocktails or cooking.

As already mentioned, casein is a milk protein. And it is logical that it can be found in milk and dairy products. Various subtypes of casein are found in cow's, goat's, and human breast milk. It is not found in the milk of mares or donkeys - they contain another protein, albumin.

The highest casein content is observed not in milk itself, but in its processed products: cottage cheese and especially cheese.

The advantages of the latter also include a good balance of phosphorus and calcium. It would seem ideal, but do not forget that cheese is a rather fatty product and should not be abused.

Store-bought casein protein can be used to prepare it by mixing it with water or milk.