Can Casein Protein Be Used As a Meal Replacement

In the time and age we live in, everyone is particularly cautious about their wellness. We are often in desperate search of appropriate diet plans and supplements.

When going through health and fitness books, blogs and catalogs, you must have come across casein.

What is Casein?

These forums advocate for proteins as a main party of the diet especially for those looking to build their bodies.

Casein fits as a type of protein mainly found in milk and other dairy products. It is especially rich in calcium, the mineral responsible for strengthening bones and teeth.

Since it is in milk and products such as cheese, there has to be some processing done for its extraction.

This process is known as ultra-filtration. It was first marketed in the 20th Century by Russians and from then on spread across the world.

Casein contains essential amino acids and once consumed it is slowly absorbed and assimilated into the body.

It can stay for hours being digested in the stomach! Due to these properties, it is considered most beneficial to human bodies compared to other proteins. It is insoluble and non-reactant.

Why is Casein important?

For individuals who engage in vigorous workout programs, casein is great for protein synthesis.

However, when it comes to synthesis casein lacks significant effect. You should complement it with another protein that is quickly digested to build new muscles.

The effort and time we spend at the gym to get the desired muscles, no one would want to lose them.

Casein has a high content of glutamine, an amino acid that prevents muscle breakdown. That is why body builders and athletes are highly advised to take casein.

In newborn babies, it enables the development of strong bones and in adults, it acts as an anti-catabolic and promotes nitrogen balance.

The slow absorption and assimilation of casein prove that all the nutrients it has are used in the body. Lactose intolerant persons can consume it.

Can casein protein be used as a meal replacement?

When we say meal replacement, we mean replacing solid meals with casein with a casein protein shake. My answer is yes and no, quite complex.

No, casein should not be used as a meal replacement rather as a supplement. However, it can serve as a meal replacement for your evening meal.

You are not supposed to eat right before bed; this food is converted to fats after digestion, which is then stored in the body.

Casein protein is prescribed to be consumed at night so as to delay muscle break down when you are asleep.

You should be cautious when purchasing casein because most of the marketed products are not casein.

Instead, they are substances that have similar properties to casein protein powder. Other products contain small quantities of casein which is blended with other proteins.

The reason companies deceive us is casein proteins lack a desirable taste and are expensive. Research well on a product before buying it.

Proteins work best when pure. Also, visit your doctor to ensure you are not allergic to casein proteins.

Usually allergic persons experience the side effects which include: stomach cramps, hives and headaches. Such people often have to substitute it with soy.


What Are The Benefits of Casein Protein at Night


Casein is a protein that is predominantly found in milk. As milk is a substance that is slowly digested in the body, the Casein protein is able to provide amino acids to the body’s muscles in abundance.

Casein & Bodybuilding

However, with the changing demands of the fitness world, Casein protein has been converted into a protein supplement that is often used for body building purposes. You review some of the best casein protein powder here.

For many people, staying on the healthy track means constant exercise routines, eating right and maximizing all fitness efforts.

Unfortunately, the advantages that a good quality protein brings to the body are often overlooked. The benefits of casein protein at night generally differ from what the protein would offer during the day.

Not all proteins are created equally, therefore for casein to work effectively, timing should be considered.

How Important is Casein Protein For Muscle Development

Casein protein is best for use in the night-time because it provokes the anti-catabolic effect on the body.

As catabolism ideally happens when the body lacks the right kind of nutrients to keep it going, Casein is not convenient for day-time use as this is when the body is well provided for with nutrients.

The protein dies not have any visible effect on anabolism. At night, the body is dormant and does not have the required nutrients to keep it going for longer hours.

Slow Release

Casein proteins capitalize by slowly releasing the much-needed proteins to the body. The benefits of casein protein at night ensure that catabolism is not experienced.

Dormancy creates a win-win situation for the protein and the body itself.

The best way to maximize casein’s full potential is by taking a glass of casein-rich milk or supplement before going to bed.

Amino Acid Profile

This will ensure that the right amount of amino acids is used to build the body muscles. Results may not be seen overnight but with constant use of the protein; muscle-growth is often evident.

Unlike many other supplements, this one requires the highest level of discipline.

Often referred to as calcium caseinate; this protein works individually or in combination with other protein supplement.

When taken at night, casein protein best works in moderation. A 50 gram dosage will go a long way in showing an effective muscle-building response.

Due to the slow-digestion condition that the body requires, casein generally works better as a night-time protein.

The benefits of casein protein at night can also be seen in the evidence of protein synthesis.

Before Sleep


With a good night’s sleep, the protein is able to work on body genes efficiently without any disturbance.

Due to the fact that the prime time recovery period for the body is usually at night, the slow-digesting process provides a lot of aminogens that are put into good use inside the body.

Casein protein is suitable for anyone who is enthusiastic about bettering their body muscles.

Even though muscle growth and repair is a gradual process, this protein will act as a booster in any supplement regimen.

There no longer a graveyard shift concept about it; it is a night-time protein that is also known as a great fat-loss companion.

Casein protein needs to be used as prescribed for its benefits to be enjoyed in the long term.

Does Skim Milk Have Casein Protein In It?


Yes, Skim milk does have casein protein in it.

The mix is roughly 80 / 20 where Casein makes up 80 percent of the liquid and Whey protein the remaining 20 percent.

And whilst this may seem like a good compromise, and maybe a cheaper alternative to buying Casein protein, cheaper is not necessarily better.

Slow digesting Casein protein is a far better option than skim milk especially if you’re sensitive to lactose.

Moreover, most people have a mild sensitivity to lactose, which can cause gas and as such stress your body which could lead to storage of fat, which is definitely the last thing you want to do.

Given skim milk has Whey protein and depending on how many carbs you ingest with it at the same time, you could unknowingly spike your insulin levels to a point where your body stores your much needed protein as fat. Try Gold Standard 100 Casein here.


Does Casein Protein Cause An Insulin Spike?


You will find that ingestion any type of protein will have an increasing effect on your insulin levels.

Which means that no matter what type of protein you ingest, whether it be chicken, meat, fish, beans, or protein powder you will experience an increase in insulin production. You can buy casein protein here.

How Much Of An Increase

However, the real issue is how much of an increase. Understanding this, can help you to make a more informed decision as to when you should take Casein protein or any other type of protein for that matter.

Whilst, some people think that an increase in insulin production is a bad thing, others will tell you that it can help you to preserve muscle and provide you with the right environment to build muscle, given insulin creates an anabolic environment in the body.

Which, if you’re a bodybuilder you can calculate when might be a good time to take different kinds of protein.

Heavy Training Session

For example, if you are doing a heavily weight training session in the gym, then Casein protein might not be the best choice of protein powder to take directly after a workout, given it’s slow release of protein after a workout.

A much better choice would be to ingest Whey protein with some carbs as doing so will allow the protein and the carbs to be ingested quickly into the bloodstream, provide the body with what it needs to start the muscle repair process.

Before You Go To Bed


Having said that, there is a place for Casein protein and the best use of it is usually before bed, given Casein helps to make you feel fuller, longer, and it’s slow release of vital nutrients will keep feeding your body throughout the night.

So while Casein does spike your insulin level, the level is insignificant compared to other forms of protein powders.

Does Greek Yogurt Have Casein Protein In It?

Greek yogurt is an excellent source of natural casein protein. That’s why you will see a lot of Bodybuilders turn to Greek Yogurt as a quick snack food. But you can find the best Casein here.

It’s easy to transport around and can be consumed straight after a workout before heading home for your one of your meals, most choose to have it before their main meal.

The good thing about Greek yogurt is that whilst it may taste like ordinary yogurt, in that you can have a lot of different flavors to choose from, the carbs per serve is a lot lower than regular yogurt.

This means that you can add whatever carbs you want to add to your yogurt without taking in too much barbs.

Depending on your nutritional goals this could be a good thing or a bad thing.

Typically, Greek yogurt is made by straining the whey from yogurt.

The resulting yogurt is a lot more solid with a lot less sugar, which in turns means that it has less carbohydrate overall. It also means that there is a lot more protein per gram compared to ordinary yogurt.

This means that it is a good source of natural protein for bodybuilders minus the carbs.