Casein is a protein very popular with athletes looking to increase or define their muscle mass. Found naturally in our diet, on consumption also as a food supplement. In this article, find out what casein is, who it is for, and how to consume it in order to benefit from all its benefits.
What is Casein?
First of all, it is important to explain what casein is and where it comes from.
Casein is a protein naturally present in cow's milk, just like whey (the other star protein in food supplements). Casein and whey represent 80% and 20% respectively of those present in milk. They are therefore found naturally in many everyday foods.
This protein contains all so-called "essential" amino acids, those that we must absorb via our automobile diet is unable to produce them itself. This is whyit is marketed pure in powder form as a food supplement for athletes of all levels. Casein is particularly popular with bodybuilding enthusiasts.
It has the distinction of being rather long to assimilate (up to 8 hours), therefore, it can provide the proteins and essential amino acids that the body needs over a longer period than other proteins.
The different types of casein
There are many forms of casein available, so it's up to you to choose which one to take depending on your athletic and physical goals.
This is the least qualitative form of casein due to its very aggressive extraction process. The milk is filtered chemically, by display or heat. Which makes this form quite difficult to digest.
Micellar casein is much more popular and digestible car. It is the most natural form of casein, its method of extraction is milder than for calcium caseinate. This preserves its nutritional qualities for a more effective product and better digestion. The result is very close to casein as it is found in milk.
Milk protein isolate
The milk protein isolate mixes whey and casein in the same proportions as in cow's milk, i.e. 80% casein and 20% whey. Since the protein isolate is not only made up of casein, the body absorbs it faster than the other two forms.
Casein in the diet
You now know, casein is a animal protein. It is therefore found in a lot of products in our daily diet: milk, cream, butter, or cheese and even in beef. It comes from cow's milk but it is also found in the milk of other animals such as goats or sheep., but the distribution is different.
The first consumers of casein are athletes who train regularly and fairly intensively. As a dietary supplement, it allows to adapt inside proteins and amino acids at times of the day when there is a risk of lacking them., like in the evening for example.
This protein is eaten mixed with water or milk. The recommended daily dose is 30 g / day.
Can also mix it with whey to take advantage of the rapid assimilation of whey and slow casein.
Be careful, however, not to consume this protein anyhow. The intake of protein in the form of food supplements should be combined with a balanced diet, as part of a nutritional program tailored to your needs.
Who is this protein for? For what objectives?
Casein is primarily recommended for athletes who need a protein intake throughout the day and more particularly at times when the body is likely to lack it (at night for example). However, it is particularly interesting to consume as part of a program of mass gain, lean or weight loss.
To gain muscle mass
Consumed as part of a goal of weight gain, casein facilitates muscle development and promotes recovery.
As part of a dry period
It can also be of great help during a dry period as it facilitates fat burning and reduces the feeling of hunger over a long period, while fighting against muscle catabolism.
To lose weight
If casein is an ally of choice in the definition of muscle mass, it is also in the weightloss. Indeed, this protein brings a lasting feeling of satiety, which is not negligible for people wishing to lose weight.
This protein may also be beneficial for people with weak teeth because it helps strengthen enamel.
Casein vs whey: what are the differences?
On the food supplement market, there are two proteins popular with athletes, especially those who engage in intensive bodybuilding for a specific purpose: casein and whey. For a long time, they were transformed as competitors when they are completely compatible. It is entirely possible to consume these two proteins at different times to get the most out of them.
Two protein rich in essential amino acids
First of all, here are their common points: they are both rich in essential amino acids. These amino acids are allocated from the diet because the body cannot produce them on its own. They help promote protein synthesis and optimize muscle development.
A different assimilation time
The main difference between whey and casein is their assimilation time. Whey is a fast-absorbing protein, between 30 minutes and 1 hour unlike casein which can take up to 8 hours to be fully assimilated by the body. Thus, the supply of amino acids in whey is almost instantaneous while casein provides them over a longer period.
At what time of the day to consume these proteins?
Casein, like whey, can support you in your mass gain as in your dryness. There is no choice because these two proteins are complementary. However, it is essential to consume them in the right way and at strategic times of the day to get the most out of their properties.
Here are some tips on how to best combine whey and casein in your program:
For the purpose of mass gain or muscle building
Whey can be consumed:
- At the lever
- After the session
- Between meals
Casein is taken:
To read also: What diet to gain muscle mass?
For the purpose of lean or muscle definition
Whey can be consumed:
Casein is taken:
- At the lever
- Between meals
- At bedtime
As we have already explained, these two proteins are not incompatible and have more or less the same virtues. The only difference lies in the time it takes for the body to assimilate them, it is the price of each of them must be evaluated according to their assimilation times and your training hours.
In some cases, casein can cause allergic reactions. Be careful not to confuse casein allergy with lactose allergy. It is not the same allergen, the first is a protein while the second is a carbohydrate.
Casein allergy can be diagnosed following the appearance of symptoms such as stomach aches, bloating, nausea, diarrhea as well as headaches or skin reactions ... For the most severe cases, the “Casein allergy can lead to anaphylactic shock.
In case of allergy to casein, it is best not to consume it in any form. As explained previously, casein being a milk protein, it enters into the composition of a lot of moisture. This is why it is recommended that you carefully check the composition of the food you eat.
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For some people, crunches and other abdominal bourrinage workouts are the last thing they’d want to do — so they don’t. ' Part of the perception is that it’s difficult. We tend to want to avoid doing things that require effort, especially as we get older, when that’s harder for us, ' says Lorna Brown, a physical therapist who specializes in geriatrics at Harvard-affiliated Spaulding Rehabilitation Hospital.
But skipping abdominal strengtheners can have a big effect on your mobility and independence — and not for the better.
The abdominal muscles ( often called the abs ) include not just the visible ' six-pack ' or rectus abdominis zones musculaires in the front of your abdomen, but also the obliques in the front and side of your abdomen and the transverse abdominis across your lower abdomen. ' The transverse abdominis is the inner muscle underneath the outer abdominal layers. It provides stability around the spine, ' Brown explains.
The abs are part of your core, the collection of zones musculaires that act as your foundation. In addition to your abs, your core includes the zones musculaires along your spine, near your shoulder blades, in your hips and buttocks, and in your pelvis.
You must work all your core groupes de muscles to stay strong and réactive. ' We need that strong core or base so that the arms and legs can perform well, ' Brown explains.
What if you don’t mind doing shoulder, hip, and back bourrinage exercises, but can’t stand the ab workout ? You’re putting your entire core in jeopardy. ' If your core isn’t durable and strong, you increase the risk for injury and falls when you lift something or walk, ' Brown says. A weak core also makes it to turn, bend, and get dressed.
Starting place : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral.
Move of the month : Abdominal contractionPhotography : Michael CarrollStarting position : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral. Movement : Exhale as you tighten your abdominal groupes de muscles by pulling them up toward your spine. Keep your spine neutral ( no arching your back ! ). Hold. Release your abdominal zones musculaires and return to the starting position. Do this eight to 10 times, then rest for 30 to 90 seconds. If you can, repeat the sequence.
Abdominal exercises don’t have to include crunches, and you don’t have to do a long ab workout. You may find it more palatable to sprinkle ab exercises throughout the day. ' Shorter segments of exercise can still contribute to better health and function, ' Brown says. The key is to make each ab exercise count by ' activating ' the groupes musculaires.
Can’t think of ways to fit abdominal exercises into your schedule ? Check out the Harvard Special Health Report Gentle Core ( www. health. harvard. edu/gc ), and consider the following tricks.
Watch TV from the floor. You probably did this when you were a kid. Try it now, and maybe you’ll be more likely to do an ab exercise, like modified push-ups ( leaning on your forearms instead of your hands ). ' Or try lying on your back with your knees bent, ' suggests Brown. ' Then activate the abdominal groupes musculaires by drawing in your belly button toward the spine. '
Use phone time. Stand with your back flat against the wall while chatting on the phone. Activate your abs. ' Draw in your belly button again, and push yourself against the wall, ' says Brown
Take a break from work. Whether you’re in the kitchen or at the office, you can do a modified push-up against a desk or counter.
Don’t just stand there. Sneak in an exercise while you stand in line at the bank or grocery checkout. ' Do a single-leg stand and slightly lift your leg off the floor while activating your core groupes de muscles, ' Brown suggests. ' Keep your chest high and your shoulder blades down and back. '
March in place. Next time you’re brushing your teeth, march in place. ' Make it intentional. Draw in the abdominals and keep your hips level, so they’re not swiveling, ' Brown adds
You can even activate the abdominal groupes de muscles while you’re walking. ' Just be very intentional about it, ' says Brown. Think about posture and muscle activation with each step. The more often you activate your abs, the stronger they’ll become, making ab workouts a lot less daunting.