Experienced bodybuilders and professional athletes are aware of casein, and are well versed when and how it is necessary acceptso that without harm get maximum health benefits for body. We will tell about this substance to fitness beginners who are just discovering the vast world of sports nutrition preparations – assistants allowed by the international doping committee in achieving their goals, objectives and results.
What is casein
Translated from Latin, caseus means cheese, but we use the English pronunciation. Casein – protein, which, along with albumin and other types of animal proteins, is the main component of milk, where it is combined with calcium (calcium caseinate) and performs a storage function. Dropping out casein in the sediment, in which milk coagulates, occurs due to the action of enzymes of lactic acid bacteria, rennet, acids. Assimilated casein extremely slowly, and for this he needs the presence of a sufficient amount of pepsin of gastric juice.
This complex protein containing a phosphate group, which is often called caseinogen by experts, is produced in the mammary glands of female mammals from free essential amino acids found in the blood. Caseins differ from each other by the combination, quantitative and qualitative content of polypeptide chains of amino acids – fractions α, β and γ, and each of them also has varieties. Decays casein when heated to 130 ℃…
Casein, which contains
Casein is found only in milk and dairy products. Let us list in what% ratio of the volume of the total mass and what foods contain casein:
- 1.9–2.3% – sheep, mare, donkey milk;
- 2.8–3.5% – goat and cow milk;
- 13-15% – cottage cheese, soft and unripe cheeses;
- 18% – hard aged cheeses.
Let us clarify separately that% of the specific gravity casein in fermented milk products, coincides with the% of milk from which they are made. For example, in kefir made from cow’s milk 2.5% fat, the casein content will be 3%.
There are 2 types of casein – technical and food. The first to highlight the technical casein… In 1892, casein glue was produced in Switzerland and Germany. Today technical views casein also used in other building materials and paints, in the production of cardboard and coated paper, during the tempering of natural leather, for stabilizing rubber, in the manufacture of artificial wool and silk. This animal protein can also be found in cosmetics and hair care products, soaps, and dishwashing detergents.
Dietary casein can be found in foods such as:
- infant formula;
- modified dairy products;
- bakery products;
- dry breakfasts;
- marshmallow, candies like toffee, caramel, nougat;
- carbonated sweet drinks, drinking chocolate;
Food today casein is the basis for experimental imitations of chicken, beef, bacon and ham, and even fish. Separately, we note that casein is part of the dishes of the space diet.
In recent years, drugs with casein became especially popular among athletes, and are also included by doctors in various types of diets for adults and children, both for weight loss and for weight gain. Casein diets for children with autism are also being promoted.
Modern technologies for the production of food casein allow you to get high quality pure milk protein. In addition, 2 new production methods have appeared.
The first method allows the production of micellar casein. With the help of the technology of gentle microfiltration, as well as without the participation of acid and high temperatures in the process, it is possible to isolate caseinogen with an undisturbed structure of molecules, qualitatively purified from lactose, carbohydrates, fats and other impurities. Unlike regular casein protein, micellar casein acts not 6-8, but 12 hours, dissolves well in water and does not create a sticky consistency in the drink.
The second method allows you to obtain hydrolyzed casein… which also does not contain any foreign impurities. It is absorbed quickly and easily, since in the process of hydrolysis with water and special enzymes, protein molecules are split into separate short-chain amino acid bonds. Alas, this innovative technology is still too expensive. Therefore, the hydrolyzate casein is still added in small amounts to protein complexes, since it itself is too expensive.
Benefits of casein
We list the beneficial properties of food casein:
- protection of muscles from destruction, by long-term saturation of muscle cells with amino acids, with long breaks or restriction in food;
- suppression of appetite;
- accelerated growth of skeletal muscle cells;
- a source of calcium and phosphorus.
Also note that unlike whey concentrates, where there is inevitably a lot of lactose, as well as egg proteins, intolerance and casein allergy occurs infrequently.
Is there any harm from eating casein
Disputes about harm casein are based on the fact that when it is broken down in the stomach, casomorphin is formed – a short-chain peptide that has opioid properties and, most importantly, behaves as a histamine releaser. This means that the production of histamines is triggered in the body, which contributes to the occurrence of allergies or the intensification of the manifestations of already existing allergic reactions. At the same time, it is especially emphasized that casomorphin dipeptides can be inactive for a long time in the intestine and in the cells of the endocrine glands.
In addition, there are authoritative studies that confirm the connection of large doses of some of the β-casomorphins obtained as a result of the digestion of some of the β-caseins in cow’s milk, with the causes of the development of atherosclerosis, hypertension, type 2 diabetes mellitus. Hypotheses are considered that the lack of casein may be a risk factor for autism and schizophrenia.
Nevertheless, subject to the dosages specified in the instructions for each drug with casein, and adherence to the movement regimen recommended by a fitness trainer or attending physician, it is impossible to harm your health.
Are there any contraindications to use and side effects
Naturally, it is not necessary to take casein-containing foods and sports nutrition preparations for those who have an individual casein intolerance. Her symptoms after taking a drug with casein are redness of the face and décolleté, difficulty breathing, hives, nausea, abdominal pain, and upset stools. They can appear both individually and in different combinations or all together.
Contraindications for admission casein:
- lactation period;
- age under 18 and after 70 years;
- chronic stomach diseases.
If you have liver and kidney problems, the dosage casein adjusted by a doctor.
Sports nutrition preparations with casein can cause side effects. Possible – nausea, urge to vomit, abdominal pain, flatulence, diarrhea or constipation. If you experience these symptoms, stop taking it for a few days and then start again with lower doses.
How to take casein
How much and what kind of preparations with casein protein for non-athletes should be told by the attending physician. He will take into account the purpose of the intake, age, weight and height, physique and metabolic characteristics, the presence of diseases, the prescribed diet and physical activity. But there is also a general recommendation for everyone – you need to take casein at night.
Features of the use of casein for athletes
In sports practice, as well as in bodybuilding, the use casein has become widespread due to the following beneficial effects:
- preservation of muscle strength and volume during drying or while losing weight;
- promoting muscle growth when gaining weight or working on relief;
- suppression of appetite;
- promoting the burning of subcutaneous fat reserves;
- normalization of the work of the small and large intestines, their microflora, and hence the strengthening of general immunity.
Another argument in favor of using casein protein is the highest quality of this phosphoprotein, which favorably distinguishes it from other proteins of both animal and plant origin.
How is it taken casein athletes? It depends on the goal pursued and the type of drug:
- To gain muscle mass or while working on relief, slowly absorbing forms are taken once at night – either casein protein, or micellar casein. Night protein provides muscles with amino acids, and gives them the opportunity not only to recover, but also to increase strength and volume.
- Casein for weight loss or drying is taken in the morning or just before a long period of abstinence from food. It suppresses appetite and improves the “well-being” of the intestinal microbiota, even in the absence of food.
The recommended standard dose of casein protein or micellar casein for gaining muscle mass is 30 g, and during the drying period, work on the relief or when losing weight – 15 g.
World brands for making the best casein
As a conclusion, we present the TOP-4 of the best brands of sports nutrition that produce the highest quality casein:
When making purchases in our online store, you do not have to worry about the quality of goods and the possibility of purchasing a fake. We work with the world’s best manufacturers of sports food, and without intermediaries, and are the official representatives of their brands in Ukraine.