Derived from a Latin base word caseus which means ‘cheese’, casein is a protein that accounts for the largest percentage of total proteins found in many dairy products.
Mostly extracted using infiltration, a method that not only uses no chemicals but allows for a greater presence of peptides and amino acids within the protein, casein is unquestionably among the most purposeful proteins. It is beneficial to your body in several ways.
1. Muscle Building
Casein is essential for building bigger muscles and maintaining your body health. It is a diverse source of amino acids and is anti-catabolic and thus prevents your body from catabolizing or tearing down the muscles to get amino acids from the muscle protein.
It coagulates in your stomach (forms a gel-like substance), and stays in your body for long, slowly releasing the amino acids. Your body typically takes six to seven hours to digest casein.
Due to this property, casein proves effective for people who require an extra dose of proteins such as athletes and weight lifters.
The time that casein is taken makes a difference. Most of muscle growth and recovery take place during sleep.
It is, therefore, advisable to consume it at night before going to bed because, for one, it can sustain your body for long without food and second, it is rich in amino acids essential for the prevention of muscle breakdown.
2. Bone Formation
Casein is rich in calcium, a mineral that builds up the bone content and teeth. In fact, 99 percent of your body’s calcium supply is stored in teeth and bones.
Casein can cause long term effects on your bone density when taken. This is particularly essential for small children, seniors, and people who exercise vigorously.
A research was carried out in rats to examine the effect casein has on the postmenopausal bone loss. The findings were positive.
3. Blood Pressure
Numerous studies back the benefits of casein intake on cardiovascular health and blood pressure.
In one of the study, ten women and men averaging 50 years, who had a high blood pressure and not taking medications were allowed to take a placebo for six days and after that a single dose of a peptide derived from casein (c12 peptide).
The results showed the peptide had a notable impact on blood pressure even with a single dose.
The mechanism behind the reduction of blood pressure is a no brainer. Casein is believed to cause the enlargement of blood vessels, which lowers the blood pressure.
However, taking it with blood pressure medications has the potential to reduce the pressure to extremely low levels and is, therefore, discouraged.
4. Fat Loss
A study by the International Journal of Obesity showed that participants who combined high calcium intake and normal protein intake had 350 KJ per day more energy and fecal fat excretion.
It is important to note that, according to the study, a combination of calcium and protein intake is essential for weight loss. Casein has this optimum combination.
Not only that. It is among the few excellent sources of protein with no excess fats and carbohydrates.
5. Promotes Colon Health
Though not widely known, a study conducted in Australia affirmed that Casein promotes colon health better than other proteins such as soy and meat protein.
Casein is also useful for the reduction of anxiety, fatigue, stress and intestinal disorders.
Side Effects
People allergic to milk are also allergic to casein. If you are allergic to milk, casein can potentially cause stomach cramps and headaches.
There is also concern that casein can have some effects on blood pressure when undergoing surgery. You are therefore recommended to refrain from it two weeks before visiting the operation room.
