Does casein protein work for weight loss: composition, rules of administration and reviews + rating of the best

Greetings, lovers of sports and an active lifestyle. Today I will talk about casein protein, which is used to burn fat. This supplement is classified as a slow protein, as it is absorbed gradually. Casein protein is ideal for weight loss. It reduces appetite, saturates the body with amino acids, and protects muscles from destruction.

I will tell you how to use the supplement correctly so that it brings only benefits and how to choose a quality product.

What is casein

Casein is a multicomponent protein found in milk. It is extracted from whey during enzymatic curdling. The spherical lumps that appear during souring are casein.

In addition to casein protein, the sports supplement contains gluten (a protein of plant origin), which is transformed into amino acids in the body. Its advantage is that it does not contain lactose and hormones. Sports nutrition is used to nourish muscles and accelerate fat burning.

Once in the stomach, the powder is digested for a long time, gradually releasing the necessary amino acids. Casein reduces appetite and protects muscles from destruction. For this reason, the additive is used during the drying period.

Casein protein for weight loss

A long absorption time guarantees the absence of hunger, so the supplement can be used not only by athletes who are cutting, but also by ordinary people who want to lose weight. The caloric content of casein is only 36 kcal per 10 g. In order to lose weight, a portion of casein can replace one of the meals, but not before bedtime. The recommendation is due to the fact that casein protein causes some insulin release, which in turn interferes with the nighttime release of growth hormone. This secret promotes more active fat burning.

By consuming casein, you will provide your muscles with the necessary amount of protein. In addition, this will increase the release of heat, and therefore speed up metabolism. The supplement helps burn subcutaneous and visceral (that is, formed on internal organs) fat. You can dilute it with milk or water, add a little cocoa, vanilla or cinnamon for taste. For a snack, 15-20 g is enough, to replace a full meal - 35-40 g. A logical question arises - why, with all the beneficial properties of casein, not consume it in its natural form: cheese, cottage cheese, milk? The fact is that, along with protein, these products also contain some amount of fats and carbohydrates. Therefore, as an evening snack for those losing weight, it is better to take a portion of protein rather than cottage cheese.

What products contain

Casein is included in the following products:

• Milk (cow, goat) – up to 80% protein.
• Cheeses (hard, soft, in brine) – from 25 to 30%.
• Cottage cheese - from 18 to 22%.
• Sour cream, kefir – 15%.
• Natural yogurt – 9%.
• Dessert made from curd mass – 9%.
• Yogurt with additives – up to 6%.

However, the protein concentration in these products is much lower than in sports nutrition. Therefore, use them together with the supplement, and not instead of it.

Benefits and harm to the body

If you play sports, then you need protein (especially if you have a poor diet and lack of proteins).

Casein benefits:

• A high concentration of amino acids that are needed to build body cells and preserve muscles.
• Rapid recovery and muscle mass gain.
• Decreased appetite, accelerated calorie burning, provided you follow a diet and reduce the amount of carbohydrates and fats in the diet.
• Gradual saturation of the body with useful substances, since casein proteins are absorbed more slowly.
• Casein is suitable for athletes who are allergic to egg and whey proteins.
• A large amount of calcium, which strengthens bone tissue.

In addition, casein-based supplements are relatively inexpensive.

This supplement is dangerous only if consumed in excess, then the functioning of the liver and kidneys is disrupted. In rare cases, an allergy to the components of the supplement may occur.

Which protein is better - whey or casein?

For weight loss, casein protein is better, and for weight gain, whey protein . And now we will explain why.

Like whey protein, casein is a source of amino acids, which are essential for building new muscle cells and producing hormones and enzymes.

One of the most important differences between whey protein and casein is digestion time . If a protein shake made from whey is digested on average within half an hour, then a shake made from casein takes several hours. And from micellar it takes even longer.

And all this time, amino acids will enter the bloodstream gradually, preventing catabolism, i.e. muscle destruction. It can occur if the muscles do not receive the necessary “building material” for the synthesis of new cells in time.

Another feature of casein protein is that it does not denature in hot water, unlike whey protein, which, when mixed with boiling water, forms flakes and lumps. In this simple way, you can determine whether casein powder contains whey protein impurities.

Contraindications

Sports nutrition based on casein protein should not be taken unless you are allergic to its components. Athletes who suffer from diseases of the pancreas, liver or kidneys need to follow the dosage. In such cases, the likelihood of adverse reactions increases, then it is better to abandon casein or reduce the dose.

Possible side effects

When taking casein protein, athletes may experience the following negative reactions:

• Redness, rash, itching on the skin.
• Nausea, abdominal pain, flatulence, diarrhea and other stomach disorders.

Similar symptoms occur with casein allergy or overdose.

To understand how your body reacts to casein protein, perform a sensitivity test. To do this, take 10 g of powder, and then monitor your health throughout the day.

Benefits of casein

Let us list the beneficial properties of food casein:

• protecting muscles from destruction by long-term saturation of muscle cells with amino acids, during long breaks or food restrictions;
• appetite suppression;
• accelerating the growth of skeletal muscle cells;
• source of calcium and phosphorus.

We also note that unlike whey concentrates, which inevitably contain a lot of lactose, as well as egg proteins, casein intolerance and allergy are uncommon.

Is there any harm from consuming casein?

Disputes about the dangers of 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 body starts producing histamines, which contribute to the occurrence of allergies or the intensification of the manifestations of existing allergic reactions. It is especially emphasized that casomorphin dipeptides can remain in an inactive state for a long time in the intestines 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 of cow's milk with the causes of the development of atherosclerosis, hypertension, and type 2 diabetes. Hypotheses are being considered that casein deficiency may be a risk factor for autism and schizophrenia.

However, if you follow the dosages specified in the instructions for each casein product and follow the physical regimen recommended by a fitness trainer or attending physician, it is impossible to cause harm to your health.

Are there any contraindications for use and side effects?

Naturally, those who have an individual intolerance to casein do not need to take casein-containing products and sports nutrition preparations. Its symptoms after taking the drug with casein are redness of the face and décolleté, difficulty breathing, hives, nausea, abdominal pain, and upset stool. They can appear individually, in different combinations, or all together.

Contraindications to taking casein:

• pregnancy;
• lactation period;
• age up to 18 years and after 70 years;
• chronic stomach diseases.

If there are problems with the liver and kidneys, the dosage of casein intake is adjusted by the doctor.

Sports nutrition preparations with casein may cause side effects. Possible nausea, vomiting, abdominal pain, flatulence, diarrhea or constipation. If these symptoms occur, stop taking it for a few days and then start again, but with smaller doses.

Which is better: whey protein or casein protein?

Whey protein quickly saturates the body with proteins, and casein protein evenly saturates it with amino acids. The first accelerates the gain of muscle mass, but is not able to maintain it, and the second protects muscles from destruction, but has almost no effect on their growth.

Therefore, I advise combining both types of proteins to simultaneously reduce fat and build muscle. Casein is suitable for a woman who wants to lose weight. To gain muscle mass, it is preferable for a man to take whey isolate.

Taking casein for weight loss

Casein protein copes well with the feeling of hunger. It allows you to preserve muscle mass during the drying period. To reduce subcutaneous fat without losing muscle, it is recommended to take casein 60 minutes before bed, and whey protein during the day.

Athletes who want to lose weight are recommended to drink casein protein two to four times a day - in the morning, before training, between meals, 60 minutes before bedtime. The advantage of this protein is that it becomes an excellent replacement for egg and whey if the athlete suffers from individual intolerance to these proteins.

Types of casein

Types of casein protein, which differ in the way they are produced:

• Calcium and sodium caseinate. To obtain milk proteins, acids are used that act on milk. This is an affordable option, but such additives do not dissolve well in liquids. The cocktail has an unpleasant taste, a specific aroma, and sometimes causes discomfort in the stomach.
• Micellar. This type of protein is obtained by ultrafiltration of milk; it is produced without heating, so the structure of the protein does not change. The final product does not contain fats, carbohydrates, and tastes good. However, its cost is high.

Each type of casein has its pros and cons. However, the decision to choose a product is up to you.

Micellar

This type of protein is considered safe and effective. To make sure of this, I will list its features:

• Absorbed within 12 hours, which is useful for weight loss.
• Maintains amino acid levels in the body, protecting muscles from breakdown.
• It dissolves well in liquid.
• Pleasant to the taste.

In addition, micellar protein relieves hunger for a long time and is easy to use.

Which type is better

As you already understand, when losing weight, it is better to take micellar protein. This product accelerates fat burning, suppresses appetite, and saturates the body with beneficial substances for 12 hours that protect muscles from destruction. It is more convenient to use than calcium and sodium caseinate. Additionally, the latter supplements contain lactose as they are not as deeply purified as micellar casein. This product is ideal for girls and women who want to lose weight.

Casein for weight loss: what is it?

Casein, as already mentioned, is a complex protein obtained from the fermentation of milk. The complex vegetable protein gluten is also added to casein mixtures, which is also converted into peptides and amino acids necessary for cell structure. In the human stomach, casein is digested for up to eight hours, gradually saturating the body with the amino acids it needs. Casein also slows down the digestion of other types of protein.

When casein powder enters the stomach, it coagulates under the action of gastric enzymes, forming a curdled lump that gradually releases nutritional components. Due to the slow breakdown of casein, it can be used before bedtime and before long meals.

The nutritional value of casein is high, since its part in milk is 80%. Modern technologies have been able to obtain an improved version of it, known as micellar casein. This component is able to retain even more beneficial properties, since it is not subjected to heat treatment. It is absorbed by the body within 12 hours and gives the body a feeling of fullness for a long time. Therefore, micellar casein for weight loss is considered very effective.

Casein is useful for weight loss for girls due to the fact that it not only helps reduce appetite, but also speeds up metabolic processes, which also makes weight loss even more effective. This substance can also increase activity during the day.

Casein can be used for both weight loss and muscle gain. The results are determined by how you take it and what regimen you use.

Casein is no different from conventional protein foods, and it is harmless to the body. However, it is contraindicated in cases of lactose intolerance and pancreatic diseases.

The main features of this substance include the following:

• it is slowly absorbed by the body;
• can reduce appetite;
• contains a lot of gluten;
• includes all the amino acids that the body needs (in addition to glycol, which the body can synthesize itself);
• has anti-catabolic properties;
• saturates with amino acids evenly and for a long time;
• is completely broken down during digestion;
• Because casein is easy to produce, it is inexpensive.

It is customary to divide casein into the following types:

• Sodium caseinate and calcium caseinate are formed when milk is processed using the acid coagulation method, which involves precipitation of milk proteins. Caseinates are the cheapest type of casein, and the disadvantage is that they do not dissolve very well in liquids.
• Micellar casein. It is obtained by ultrafiltration of milk, purified from fats and carbohydrates. Compared to caseinates, it has a more pleasant taste and is easier to use.

Since micellar casein is absorbed more slowly than caseinates, it is preferable for weight loss. It helps maintain the necessary concentration of amino acids in the blood, prevents muscle loss, and helps suppress appetite for a long time. Another positive property of micellar casein is that it dissolves well in water or milk.

Tips for choosing

There are many factors to consider when choosing casein protein for fat loss. The product must be safe, easy to use, long absorbed and saturate the muscles with amino acids. In addition, pay attention to the sports nutrition manufacturer.

What to pay attention to

The range of casein-based sports nutrition is large, so it’s easy to get confused and choose the wrong product. To prevent this from happening, pay attention to the following parameters:

• Cleaning method. Give preference to micellar protein, it retains its natural structure.
• Degree of purification. Choose a product with a minimum content of fat (up to 4 g) and carbohydrates (up to 1.5 g).
• Ease of use. Buy micellar casein, which dissolves quickly in water.
• Speed ​​of absorption. Give preference to a product that is digested more slowly.
• Manufacturer. Before purchasing a supplement, study the ratings of trusted manufacturers who guarantee the quality of the product.

By following these rules, you will not make a mistake in your choice.

Home Sports nutrition » Proteins » Micellar Casein Ingredia – Promilk 85

Other types of casein (in particular calcium caseinate and rennet casein) are partially denatured, that is, their native (natural) form is lost. The structure of the protein in milk concentrate retains its original shape, therefore, when it enters the digestive system, an aggregation process occurs (cells sticking together into more massive and complex structures), resulting in the formation of so-called micelles. Milk Protein Concentrate Ingredia is the most ideal choice; the best place to buy Promilk Ingredia is at BADRAZVES.

Due to the more complex form, the absorption process is slower. Moreover, the structure of micelles itself is unique. The fact is that the charged particles of casein molecules are hydrophilic, so they form the outer “shell” of the micelle. Uncharged particles, on the contrary, are hydrophobic (their intensity of interaction with water is lower), so they “hide” under the “shell”. It is precisely because of the peculiarities of its composition that micellar casein takes so long to be absorbed. In some cases, this is a significant advantage, and it allows you to solve the following problems:

• Long-lasting anti-catabolic protection. Micellar casein replenishes the amino acid pool for a long time and systematically, accordingly slowing down the catabolic processes (in particular, the production of cortisol is inhibited). This is an ideal protein option in a situation where you know for sure that you will be left without food for a long time; during this period, casein will protect the muscles from destruction.
• Synergy in the fat burning complex. We have already mentioned that in addition to its long absorption time, milk protein concentrate has the unique property of suppressing appetite. Obviously, in the case of a weight loss program, this feature of micellar casein becomes extremely useful, because the body receives everything it needs and the muscles remain intact, while the volume of food consumption can be reduced.
• Biochemical specificity. Another important property of this form of casein is determined not by its functions, but by the chemical composition of the additive. The fact is that some athletes are so lactose intolerant that they cannot take whey protein in any form. Other athletes may be allergic to egg whites, and in both cases, casein becomes an alternative supplement option to provide additional protein. It is profitable to buy casein protein from the Badrazves company, the best price for casein protein in Russia.
• Practical properties. Compared to regular casein, whey protein concentrate has increased solubility and better taste, which is especially important when it comes to a pure product, without food additives (such as flavoring agents and flavoring agents).

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How to take it correctly

Beginners do not know how to drink casein protein. If you purchased the supplement for the first time, then first of all carefully read the instructions. After all, the dosage often differs from different manufacturers. In addition, the time of use and dose of the powder depend on the goals (weight loss, weight gain).

The supplement is taken only during a diet. After all, if you take a cocktail and at the same time absorb simple carbohydrates and fats, then it will be of no use. Then the fat layer will only increase.

Dissolve the powder in water, milk or juice. I believe that a water cocktail is better because milk or juice based drinks have more calories. To prepare, use a shaker or mixer. Next, a video will be presented that shows how to properly prepare protein shakes.

Follow the rules for taking casein protein to get the most benefits from it.

Dosage and time of administration

Casein protein helps satisfy hunger, so it is best to consume it during the day and evening during hours when you crave unhealthy high-calorie foods.

During the day, drink a cocktail, for example, 1 – 2 hours after training or before exercise. This drink will completely replace one meal. And at night, take the supplement 1.5 – 2 hours before bedtime. This interval is necessary, since 1 serving of the cocktail contains 100 - 120 kcal, which will negatively affect fat burning. A single serving of protein is 15–20 g per 220 ml of liquid. Take up to 40 g of powder per day.

Follow the dosage to avoid adverse reactions.

Duration of admission

Take casein at home for 1 – 2 months, then take a break. However, long-term use is possible if the athlete feels well. If adverse reactions occur (allergies, digestive disorders), discard casein protein and consult a trainer.

Casein for weight loss and mass gain

For weight loss

The results of many studies suggest that in order to effectively lose weight, you need to increase the amount of protein in your diet. It should be consumed in the range of 1.5-2 g per kilogram of weight.

Due to the fact that casein forms a kind of lump in the stomach, which takes a long time to digest, such a cocktail can satisfy hunger for a long time and suppress appetite. Therefore, casein, like no other product, can help with dieting and protect against breakdowns and gluttony.

In addition, amino acids obtained from casein will help preserve muscles from destruction, which is inevitable in any case if the goal of training and diet is weight loss.

For weight gain

In this case, casein is less preferable than whey protein, for the same reason - long-term digestion and the gradual release of amino acids into the blood and then to the muscles.

After all, when building mass, it is extremely important to saturate the muscles with amino acids as quickly as possible. Casein is definitely inferior to whey protein in this regard.

An exception may be to take casein protein at night to prevent catabolism that may occur during overnight fasting. It would also be rational to take a casein cocktail during the day between meals, if this break is long. This will also help keep your muscles from breaking down.

Rating of the best casein proteins

To ensure you purchase a quality product, check out the top casein protein supplements:

• Gold Standard 100% Casein from Optimum Nutrition. One serving contains 24 g of pure protein.
• Elite Casein by Dymatise. Casein content – ​​24 g per 1 dose.
• Casein from MusclePharm. One cocktail contains 28 g of protein.
• Casein Pro from Universal Nutrition. One scoop contains 24 g of casein.
• Micellar Casein from California Gold Nutrition. Each serving contains 30 g of protein.

The price of these supplements is not low, but the quality is good.

Reviews

Many athletes have experienced the effectiveness of casein-based supplements. Most of them speak positively about their effect in losing weight. Negative reactions occurred only when purchasing a low-quality product.

Reviews:

Anna, 25 years old:

“I cut regularly and buy casein from Optimum Nutrition and Dymatize. I’m pleased with both products, I can’t make a final decision, so I use them one at a time. In a month I managed to get rid of 10 kg of excess weight. The taste of the supplements is pleasant, there were no adverse reactions.”

Maxim, 39 years old:

“I periodically take Casein Pro from Universal Nutrition. This is the best casein that tastes good, accelerates fat burning and helps maintain muscle. I tried the additive with vanilla and chocolate flavors, they are not cloying, just moderately sweet.”

Natalia, 32 years old:

“I took casein from Optimum Nutrition. I drank cocktails at night, diluting them with water and sometimes skim milk. At the same time, I regularly exercised (cardio) and gave up fast carbohydrates and fats. In a month I managed to lose 8 kg. The product reduces appetite and tastes good.”

What scientists and doctors say

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There have been many studies done on the effects of casein on humans. According to their results, sports supplements do not harm health, provided that you purchase a quality product and follow the rules for taking it. Doctors do not recommend taking casein for people with kidney disease, liver disease, or intolerance to the components of the supplement.

Casein protein is a very useful product for weight loss. To speed up fat burning, take supplements and include foods rich in this substance in your diet. However, remember that results will only come if you combine casein intake with diet and fat-burning workouts. Buy a quality product, follow the dosage, then you will get the maximum benefit from it. This concludes my story about casein protein. Subscribe to the article and share information on social networks. See you again!

Casein for weight loss: how to take

It is important to know how to take casein for weight loss in women. In order to lose weight, it is recommended to consume it 2-4 times a day:

• before having breakfast;
• before lunch;
• before or instead of dinner;
• before training or before bed.

You should not consume casein more than four times, as this can negatively affect the functioning of the digestive system. If you don’t have a normal meal or want to reduce your appetite for 6-8 hours, you can take about 30 g of casein, which will help saturate your muscles with nutritional components and replace your usual food.

Casein has a curd-like taste. It can be consumed in its usual dry form, but it is better to use it in cocktails with milk or juice. You can also prepare dietary products with casein yourself. Here are some examples:

• Cocktails with casein protein, for which you can use water, juice, milk, or filtered whey as a base. Blend in a blender according to the instructions on the casein package.
• You can mix casein with low-fat yogurt, cereal, and crushed steamed dried fruits.
• Low-fat cottage cheese with casein: casein is mixed with milk to dissolve it, low-fat cottage cheese, chopped fruits or berries are added.
• Baking with casein - you can add it to diet bread, to cookie flour.

When it comes to girls taking casein for weight loss, it is important that the daily dose is no more than 30 grams. Excessive use of casein can cause stomach upset. Also, before consuming casein shakes for the first time, it is better to understand the body’s reaction to them. To do this, it is enough to take 10-15 grams of protein and see how you feel and how your body reacts within a few hours.

Casein is useful not only for those who want to lose weight, but also for those who actively train and want to gain muscle mass. It helps prevent the destruction of muscle cells due to severe overexertion. It is recommended to use it immediately after training or at night. Casein helps reduce the intensity of muscle pain after exercise and speed up the process of gaining muscle mass. You can also take it at night for weight loss without worrying about your figure - pure protein cannot be deposited into fat.

Reviews say that casein is a truly excellent supplement for both weight loss and weight gain. The main thing is to know how to take it correctly and not abuse it. And, of course, remember that no supplements can replace a nutritious diet rich in all necessary substances.