Caseinate Protein (casein)
Casein is also a milk derived protein and comes in various forms
including calcium caseinate, sodium caseinate, and micellar casein.
Casein has a reputation for being the “anti-catabolic” protein and
has some advantages over whey. First, casein is absorbed more
slowly and can provide a sustained release of amino acids into the
blood stream over a longer period of time. It forms a gel in the
stomach and the amino acids are extracted more slowly and may be
better absorbed over the long run. There are a few good studies
that confirm the benefits of casein over whey including the famous
Boire study which showed casein’s powerful ability to reduce muscle
breakdown and increase protein synthesis and a more recent study in
police officers which showed
that the special casein group lost more body fat, gained more lean
muscle mass, and had greater strength increases than the whey
protein group. The authors of the study attributed it to the
anti-catabolic effects of the peptides (chains of amino acids) found
naturally in casein. Peptides are absorbed better than amino acids
due to peptide transport systems in the gut. “Casein is definitely
making a comeback due to its anti-catabolic and hunger reducing
effects” says Andrich.
BENEFITS: It is more slowly absorbed so there is a longer
release of amino acids into the bloodstream and it has a very high
glutamine content (especially in the better absorbed peptide form).
Micellar casein which is undenatured (not heat treated) contains
some milk fractions which can boost immune function and increase
growth factors in the body.
DOWNSIDES: Casein does have a higher lactose and sodium
content so water retention and some stomach discomfort could
BEST USES: As a pre-bed time drink to lower muscle breakdown
during sleep or for breakfast to provide a steady stream of amino
acids in the morning.
Back to Supplements Main Page