What is casein protein that helps you build muscle?

Casein is a protein, whey is also a protein. So what is the casein protein that can help build muscle and what’s the difference between the two?

Here, let’s find out what casein is, what casein does, the difference between casein protein and whey protein!

What is casein?

Casein is the predominant form of protein in milk and an essential component of cheese. In its pure form, casein is an amorphous, tasteless and odorless white solid, the commercial product of casein is yellow with a pleasant odor. Cow’s milk contains about 3% casein.

Milk contains two types of proteins including casein and whey. In particular, casein makes up about 80% of the protein content in milk, and whey is the remaining 20%. An important difference between these two popular proteins is this: casein protein is the slow digesting form and whey protein is the fast digesting form.

Like other animal proteins, casein is a complete protein source that helps provide all the essential amino acids your body needs for growth and repair. Casein also contains various distinct proteins and bioactive compounds that confer health benefits. Casein protein comes in two main forms:

• Micellar casein: This is the most common form of casein with impurities removed from the product, slowly digested.

• Casein hydrolysate: Also known as casein hydrolysate. This is casein that has undergone enzymatic hydrolysis to help it be absorbed into the muscles faster.

Difference between casein protein and whey protein

Besides absorption characteristics, casein and whey protein have the following 5 differences:

1. Production Process

Both casein and whey are byproducts of cheese production. During this process, special enzymes or acids are added to cause the casein in the milk to coagulate, or turn solid, from a liquid. This liquid is whey protein, which is then washed and dried into a powder form for use in food products or dietary supplements. The remaining curd can be washed and dried to make protein powders or added to dairy products, such as cheese.

2. Build muscle

Whey protein is more suitable for muscle training than casein because of its rapid absorption and amino acid profile. The main ingredients in these two categories include:

• Casein protein: Contains higher amounts of the amino acids histidine, methionine and phenylalanine.

• Whey protein: Contains many branched chain amino acids (BCAAs) including leucine, isoleucine and valine.

3. Compound inside

Casein and whey protein contain different bioactive peptides, and both are compounds that benefit your body.

• Casein protein: Casein contains several bioactive peptides that have been shown to benefit the immune and digestive systems. Certain types of bioactive peptides found in casein also benefit your heart by lowering blood pressure and reducing blood clot formation.

These peptides work similarly to angiotensin-converting enzyme (ACE) inhibitors, a class of drugs prescribed to control blood pressure. Besides, they also bind and carry minerals like calcium and phosphorus, which improve the digestibility of these substances in the stomach.

• Whey protein: Whey protein contains several active proteins called immunoglobulins that have the ability to help strengthen the immune system. The immunoglobulins in whey have antibacterial properties, which can kill or slow the growth of harmful microorganisms, such as bacteria and viruses.

Animal and test-tube studies have also shown that these proteins have antioxidant effects and inhibit tumor and cancer growth. In addition, some immunoglobulins help transport important nutrients like vitamin A in the body and enhance absorption of other nutrients like iron.

4. Nutritional ingredients

Despite their different bioactive components, whey and casein proteins are nutritionally similar.

One standard scoop (31g) of whey protein contains:

• Calories: 110
• Fat: 1g
• Carbohydrates: 2g
• Protein: 24g
• Iron: 0% of the Reference Daily Intake (RDI)
• Calcium: 8% RDI

One standard scoop (34g) of casein protein contains:

• Calories: 120
• Fat: 1g
• Carbohydrates: 4g
• Protein: 24g
• Iron: 4% RDI
• Calcium: 50% of the RDI

These nutritional facts are for reference only and may vary depending on the supplement you use, so please read the ingredients list carefully before purchasing.

5. When to use

Thanks to their different fast and slow absorption, these two proteins are used at the following times:

• Casein protein: Because of its slow absorption, casein is often used at night to avoid muscle loss during sleep or when busy without time to supplement protein continuously.

• Whey protein: Morning after waking up, before exercise and after exercise. These are three important times when the body needs protein to help muscles recover and develop best, so protein will be absorbed quickly.

What does casein do?

1. Casein protein against muscle catabolism

Casein is known as a slow-absorbing, digesting protein, which helps feed the body’s cells with amino acids at a steady level for a long time.

You can learn more: Anabolism vs Catabolism: What’s the difference for the body?

2. Casein muscle growth protein

Casein is a muscle-building supplement that has been used by bodybuilders and athletes for decades. Like other animal proteins, casein contains all the essential amino acids that your body cannot produce on its own. It is important that casein provides the body with a high amount of the amino acid leucine, which is responsible for muscle protein synthesis.

One study compared people taking casein with two other groups: the whey protein group and the non-protein group (taking a placebo). The researchers found that the casein group experienced twice as much muscle growth and three times more fat loss than the placebo group. The casein group also helped lose more fat than the whey protein group.

Casein protein is often used at night to prevent possible protein breakdown, because during the time you sleep, the body has no energy and amino acids will easily lead to catabolism.

In one study, taking casein protein before bed helped men who were strength training to increase type 2 muscle fiber size by 8.4 cm², compared to 4.8 cm² in a group who exercised alone. In addition, the casein group experienced about 20% greater strength gains than the non-casein group.

3. Other health benefits of casein protein

Based on several studies, other possible health benefits of casein include:

• Antibacterial, immune: Some cell studies show that casein can provide antibacterial, immune and reduce high blood pressure to the body.

• Lowers triglycerides: A study of 10 overweight people found that casein reduced postprandial triglyceride (triglyceride) levels by about 22%.

• Free radical reduction: Several peptides in casein protein powder have antioxidant effects and fight the accumulation of harmful free radicals.

• Fat loss: A 12-week exercise study found that the average fat loss in casein supplements was three times higher than in the placebo group.

Casein protein side effects

According to studies and direct reviews, casein does not cause negative effects in healthy people.

However, people with kidney or liver disease should limit their protein intake. Some people may also have a casein allergy or experience lactose intolerance (a small amount is present in casein). Depending on the individual user may experience gastrointestinal symptoms such as bloating.

Casein protein can be found in milk and other dairy products such as butter, cheese or ice cream. These dairy products are often high in calcium and essential amino acids that are important for building muscle mass.

The above information hopefully can help you understand what casein is, what casein does, the difference between casein and whey protein. This is a nutrient that is good for muscles, so you can supplement it through dairy products or consider your budget to use supplements from reputable brands!

Hoang Tri HELLO BACSI