What is casein?
Casein is a type of protein that comes from milk and is characterized by the fact that the release of amino acids and the speed at which it is digested are very slow: it takes place in a progressive and sequential manner.
As a protein belonging to this macronutrient, casein is responsible for repairing tissues damaged during training, maintaining muscle mass during long periods when no food or protein source will be consumed, and promoting muscle mass gain.
How it works: when it is consumed, micelles form in the stomach, which take time to digest and, as a result, also slow down its absorption.
What types of casein can I find?
Depending on the method by which it has been obtained, casein can be classified into two different types. The first, micellar casein, is the most common form in which this protein source is found as a supplement. It is obtained through a filtration process, without using any chemical substances. It usually contains a very low percentage of fat, as it is a very pure source of protein.
The second type, sodium caseinate, uses the casein isolate mentioned in the previous paragraph, breaks down the micelles, and combines them with calcium.
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What are its functions?
- It contributes to and promotes the maintenance of muscle tissue due to the sequential release of amino acids.
- It nourishes the muscles for a longer period of time than other protein sources.
- It prevents catabolism or muscle mass loss.
- It is very satiating due to its slow digestion. It forms micelles in the stomach, increases the time required for its digestion and absorption, and keeps you satiated for longer.
- It has high biological value: as it comes from milk, it contains the 9 essential amino acids that the body cannot produce on its own.
- It has a high glutamine content, an amino acid that can be used as energy if necessary, preserving muscle mass.
What is the difference between casein and whey protein?
Both casein and whey protein are obtained from milk. When it is processed to obtain the protein portion, 80% consists of casein and the remaining 20% of whey.
Both have different characteristics and peculiarities that distinguish them and mean that each one is a source with greater benefits at one particular time or another.
Their main differences are as follows:
Amino acid release:
- Whey: the first amino acids begin to be released after a period of between 20 and 30 minutes, with the amount per hour ranging from 8 to 10 grams.
- Casein: the release per hour is 6 to 8 grams, requiring a total of between 5 and 7 hours to complete the process.
Digestion process:
- Casein: it occurs slowly, providing a greater feeling of satiety and prolonging its effect.
- Whey: on the contrary, it is digested quickly and does not remain in the stomach for long.
Which one should you choose?
There is no better option than the other. Each has its own functions and may be recommended for a specific situation. Combining them throughout the day can be an excellent strategy for meeting daily requirements.
When is the best time to take casein?
In accordance with its characteristics, the most suitable times to take casein are when we are going to spend a moderately long period without consuming any protein source.
-Before going to sleep: in order to improve the recovery process and also during the time when growth hormone is secreted, which is necessary for gaining muscle mass.
-Periods of fasting: before starting intermittent fasting, in order to promote the maintenance of muscle mass.
-After training.