What you need to know about casein protein for weight loss?

Greetings, lovers of sports and an active lifestyle. Today I will talk about casein protein, which is used to burn fat. This supplement is classified as a slow protein, as it is absorbed gradually. Casein protein is ideal for weight loss. It reduces appetite, saturates the body with amino acids, and protects muscles from destruction.

I will tell you how to use the supplement correctly so that it brings only benefits and how to choose a quality product.

What is casein

Casein is a multicomponent protein found in milk. It is extracted from whey during enzymatic curdling. The spherical lumps that appear during souring are casein.

In addition to casein protein, the sports supplement contains gluten (a protein of plant origin), which is transformed into amino acids in the body. Its advantage is that it does not contain lactose and hormones. Sports nutrition is used to nourish muscles and accelerate fat burning.

Once in the stomach, the powder is digested for a long time, gradually releasing the necessary amino acids. Casein reduces appetite and protects muscles from destruction. For this reason, the additive is used during the drying period.

Efficiency and rules for taking casein for weight loss

Despite the enormous scientific base surrounding the most popular types of protein, some supplements still cause a lot of misconceptions, controversy and heated debate. One of these is casein - a slow protein, which is very often used for completely inappropriate purposes.

This leads not only to a decrease in the effectiveness of the additive, but also to increased financial expenses, which are almost wasted. This especially happens when casein protein for weight loss becomes the main source of protein.

If you want to know everything about calcium caseinate and how to make the most of this supplement to maximize its effectiveness, this article will give you all the answers you need.

What is casein

Calcium caseinate itself represents the category of “slow” proteins, that is, types of protein that take as long as possible to digest. This is precisely its main feature, which sets the supplement apart from other types of protein.

It is important to understand that casein is not a protein substitute or even a gainer, as is sometimes believed. This is a completely different category of product that does not compete with other types of protein. Therefore, if athletes can still choose between gainer and protein, deciding what will be more effective on mass or when losing weight, then in the case of casein everything will be clear.

Casein is produced through the curdling process of milk. In fact, this makes it an analogue of cottage cheese, in which proteins are broken down and absorbed even more slowly. It is also worth considering the removal of fats and carbohydrates, which becomes possible thanks to the processing of raw materials.

Once in the stomach, casein turns into peculiar lumps or clots that are digested over a long period of time. This allows you to maximize the rate of absorption and ensure a slow but constant supply of amino acids to the body.

Interesting: Exercise for quick weight loss at home

It is important to note that today there are two types of casein in the field of sports nutrition:

The latter is in great demand as it has many advantages. The main disadvantage is the higher price (which, unlike most other supplements, is completely justified).

If “regular” casein is produced by protein denaturation, which is why the resulting mixture loses a lot in terms of chemical composition and benefits, then for micellar casein the ultrafiltration method is used.

Today, this is the most modern production method, which allows you to preserve the protein structure to the maximum.

As a result, micellar casein has the following advantages over conventional supplements:

• Better absorbed;
• Provides longer action (up to 12 hours);
• Less commonly leads to digestive disorders;
• Mixes better in liquid and has a more pleasant taste;
• There is no adhesive structure.

When should you use casein?

It is about the admission rules that you can encounter the largest number of misconceptions. This happens especially often when athletes use casein for weight loss. To begin with, it makes no sense to use calcium caseinate instead of whey protein as the main source of protein.

Studies from 2009, 2011 and 2012 from various major centers around the world show that whey protein is more suitable for both those who are gaining weight and those who are losing weight.

The only thing in which casein can beat it is satisfying hunger. In this regard, this supplement works best with a low calorie content.

However, drinking casein protein as the main source of protein is ineffective and financially expensive.

It is also worth considering the fact that the body negatively “responds” to the constant supply of amino acids, which reduces anabolic processes. In this case, the temporary but powerful anabolic effect that whey protein has is much more beneficial and effective.

The supplement should be used in the following cases:

• While gaining muscle mass (especially if the goal is to gain predominantly dry and high-quality mass);
• During weight loss;
• In power cycles.

It is almost always enough to take one serving of the supplement and only when you need slow-digesting protein.

How and when to take calcium caseinate

Now let's look at how much and when to take casein so that it has an effect and is not a waste of money that leads to digestive disorders. It’s worth noting right away that the following options, which can often be found in many sports publishing houses or fitness instructor programs, are categorically not suitable:

• Before training;
• In the morning on an empty stomach;
• During the day (with normal nutrition and whey protein).

Any of these options will be a waste of money. But casein at night when losing or gaining weight is really the right choice, which will be 100% justified.

The fact is that when taken together with other types of protein, casein can slow down the absorption of other proteins, thereby reducing their effectiveness.

Pay attention!

Therefore, taking it together is strictly undesirable, and to obtain the protein norm you need to use whey concentrate (or isolate, if we are talking about drying).

The only relevant treatment is before bedtime. Moreover, it is advisable to take a serving of the supplement 1 hour before bedtime, and not just before going to bed. Firstly, this will avoid digestive problems, and will also slightly reduce the total number of calories.

It is also important to remember that casein should only be drunk in water. Of course, milk or juice will always taste better, but when taken before bed, this option will provide extra calories, most of which will go straight into body fat.

The supplement should be taken only when its main feature – long-term absorption – can be demonstrated. Consuming a serving of 15–20 g (no more) before bed will reduce nighttime catabolism and, accordingly, the loss of pure muscle mass. This will have a positive effect on both mass gain and weight loss. The rest of the time it is better to use whey protein.

Conclusion

To get 100% of the benefits and effectiveness from casein, you need to clearly understand the role of this supplement. It is not exclusive, but rather complementary, against the background of regular protein. Moreover, to extract the maximum, it is enough to take one serving before bed.

This is not only the most economical, but also the most effective option. Do not trust the popular belief that casein should be taken 3-4 times a day, especially before or after exercise.

This is beneficial only to manufacturers and sellers of sporptite, who will benefit from it.

Otherwise, casein is quite versatile. It is suitable for any training cycle. Equally good for weight loss for girls, and for maintaining weight during the period of weight gain for men. When diluted in milk, it is even suitable for drying. It is also always better to give preference to micellar casein. This production method has been proven to be more efficient, even though it costs more.

Source: https://tobesport.ru/sportivnoe-pitanie/kazeinovyj-protein-dlya-pohudeniya.html

What products contain

Casein is included in the following products:

• Milk (cow, goat) – up to 80% protein.
• Cheeses (hard, soft, in brine) – from 25 to 30%.
• Cottage cheese - from 18 to 22%.
• Sour cream, kefir – 15%.
• Natural yogurt – 9%.
• Dessert made from curd mass – 9%.
• Yogurt with additives – up to 6%.

However, the protein concentration in these products is much lower than in sports nutrition. Therefore, use them together with the supplement, and not instead of it.

Sports nutrition. Proteins

That is why before taking a substance for weight loss, you need to consult a doctor. First, check the substance for gluten. A good protein product sticks to teeth, gums, etc. When stirred, a counterfeit product will become a paste without forming sticky lumps. Secondly, try filling the substance with water. For 1 teaspoon, take about ml of water.

If the protein is of high quality, then after a few minutes it will swell and acquire a cheesy consistency. Thirdly, read the ingredients carefully.

Benefits and harm to the body

If you play sports, then you need protein (especially if you have a poor diet and lack of proteins).

Casein benefits:

• A high concentration of amino acids that are needed to build body cells and preserve muscles.
• Rapid recovery and muscle mass gain.
• Decreased appetite, accelerated calorie burning, provided you follow a diet and reduce the amount of carbohydrates and fats in the diet.
• Gradual saturation of the body with useful substances, since casein proteins are absorbed more slowly.
• Casein is suitable for athletes who are allergic to egg and whey proteins.
• A large amount of calcium, which strengthens bone tissue.

In addition, casein-based supplements are relatively inexpensive.

This supplement is dangerous only if consumed in excess, then the functioning of the liver and kidneys is disrupted. In rare cases, an allergy to the components of the supplement may occur.

Contraindications

Sports nutrition based on casein protein should not be taken unless you are allergic to its components. Athletes who suffer from diseases of the pancreas, liver or kidneys need to follow the dosage. In such cases, the likelihood of adverse reactions increases, then it is better to abandon casein or reduce the dose.

Possible side effects

When taking casein protein, athletes may experience the following negative reactions:

• Redness, rash, itching on the skin.
• Nausea, abdominal pain, flatulence, diarrhea and other stomach disorders.

Similar symptoms occur with casein allergy or overdose.

To understand how your body reacts to casein protein, perform a sensitivity test. To do this, take 10 g of powder, and then monitor your health throughout the day.

Which is better: whey protein or casein protein?

Whey protein quickly saturates the body with proteins, and casein protein evenly saturates it with amino acids. The first accelerates the gain of muscle mass, but is not able to maintain it, and the second protects muscles from destruction, but has almost no effect on their growth.

Therefore, I advise combining both types of proteins to simultaneously reduce fat and build muscle. Casein is suitable for a woman who wants to lose weight. To gain muscle mass, it is preferable for a man to take whey isolate.

How to take casein protein to gain muscle mass?

If you are taking casein protein to gain muscle mass, it is recommended to consume from 30 to 45 grams at a time, depending on your body weight.

In this case, it is best to take casein before bed to prevent the catabolic processes that occur in the muscles during sleep.

In addition, in the evening the body tends to break down proteins much more slowly, and taking casein at this time will have a positive effect on the process of gaining muscle mass.

However, do not forget that casein protein is less effective for gaining weight than whey protein, and in the daytime it is better to give preference to the latter. Also, to increase the effectiveness of casein intake, you can combine it with quickly digestible amino acids and leucine.

Types of casein

Types of casein protein, which differ in the way they are produced:

• Calcium and sodium caseinate. To obtain milk proteins, acids are used that act on milk. This is an affordable option, but such additives do not dissolve well in liquids. The cocktail has an unpleasant taste, a specific aroma, and sometimes causes discomfort in the stomach.
• Micellar. This type of protein is obtained by ultrafiltration of milk; it is produced without heating, so the structure of the protein does not change. The final product does not contain fats, carbohydrates, and tastes good. However, its cost is high.

Each type of casein has its pros and cons. However, the decision to choose a product is up to you.

Micellar

This type of protein is considered safe and effective. To make sure of this, I will list its features:

• Absorbed within 12 hours, which is useful for weight loss.
• Maintains amino acid levels in the body, protecting muscles from breakdown.
• It dissolves well in liquid.
• Pleasant to the taste.

In addition, micellar protein relieves hunger for a long time and is easy to use.

Which type is better

As you already understand, when losing weight, it is better to take micellar protein. This product accelerates fat burning, suppresses appetite, and saturates the body with beneficial substances for 12 hours that protect muscles from destruction. It is more convenient to use than calcium and sodium caseinate. Additionally, the latter supplements contain lactose as they are not as deeply purified as micellar casein. This product is ideal for girls and women who want to lose weight.

Casein for weight loss: the whole truth about casein protein

Casein is a complex protein made by curdling milk. It has a very high nutritional value, as its share in raw milk reaches up to 80%.

Thanks to modern technologies, it has been possible to obtain a more advanced version of it - micellar casein: it is not subjected to heat treatment, which means it retains even more beneficial properties.

Casein is a long-lasting source of protein, so casein protein is certainly included in the diet of intensely training athletes, all those who seek to gain muscle mass: casein protein is also used for weight loss .

Its action is based on the fact that casein immediately precipitates in the stomach and is processed rather slowly, satisfying the need for proteins in muscles and other tissues for a long time. At the same time, deposition in the form of fat reserves or transformation into useless waste and slag is excluded.

This unique property of casein protein prevents muscle catabolism, which is extremely important for athletes. But the product is no less interesting for women who want, firstly, to lose weight, and secondly, to acquire a toned figure with strong muscles.

A long period of its absorption allows women and girls to not feel hungry longer and to more easily tolerate dietary restrictions.

Tips for choosing

There are many factors to consider when choosing casein protein for fat loss. The product must be safe, easy to use, long absorbed and saturate the muscles with amino acids. In addition, pay attention to the sports nutrition manufacturer.

What to pay attention to

The range of casein-based sports nutrition is large, so it’s easy to get confused and choose the wrong product. To prevent this from happening, pay attention to the following parameters:

• Cleaning method. Give preference to micellar protein, it retains its natural structure.
• Degree of purification. Choose a product with a minimum content of fat (up to 4 g) and carbohydrates (up to 1.5 g).
• Ease of use. Buy micellar casein, which dissolves quickly in water.
• Speed ​​of absorption. Give preference to a product that is digested more slowly.
• Manufacturer. Before purchasing a supplement, study the ratings of trusted manufacturers who guarantee the quality of the product.

By following these rules, you will not make a mistake in your choice.

Terms of use

Casein protein has the ability to reduce hunger

As mentioned above, concentrated protein can be used both for muscle growth and fat burning. However, many people have no idea how to take casein protein for weight loss.

To achieve the desired result, you need to follow several basic rules:

1. You should not consume more than 30 g of product at one time. Otherwise, you can significantly overload the liver and kidneys, which will lead to problems with these organs in the future.
2. The average dose of protein for weight loss is 1-1.5 g per 1 kg of human body weight. Athletes who want to quickly build muscle take 2-4 g per kg of weight.
3. To effectively fight excess weight, protein should be taken three times a day. The first time is instead of breakfast, the second time is 2 hours before training, the third time is 60 minutes after finishing classes in the gym.

The most convenient way to prepare casein is to dilute it in water, milk or yogurt. Its structure resembles a white thick powder. When combined with liquid, it becomes soggy and resembles a mass of jelly.

To add flavor, you can add a variety of fruits and berries to it. It is important to use this protein shake instead of traditional meals. Casein will provide a long-lasting feeling of satiety and fill the body with essential amino acids.

How to take it correctly

Beginners do not know how to drink casein protein. If you purchased the supplement for the first time, then first of all carefully read the instructions. After all, the dosage often differs from different manufacturers. In addition, the time of use and dose of the powder depend on the goals (weight loss, weight gain).

The supplement is taken only during a diet. After all, if you take a cocktail and at the same time absorb simple carbohydrates and fats, then it will be of no use. Then the fat layer will only increase.

Dissolve the powder in water, milk or juice. I believe that a water cocktail is better because milk or juice based drinks have more calories. To prepare, use a shaker or mixer. Next, a video will be presented that shows how to properly prepare protein shakes.

Follow the rules for taking casein protein to get the most benefits from it.

Dosage and time of administration

Casein protein helps satisfy hunger, so it is best to consume it during the day and evening during hours when you crave unhealthy high-calorie foods.

During the day, drink a cocktail, for example, 1 – 2 hours after training or before exercise. This drink will completely replace one meal. And at night, take the supplement 1.5 – 2 hours before bedtime. This interval is necessary, since 1 serving of the cocktail contains 100 - 120 kcal, which will negatively affect fat burning. A single serving of protein is 15–20 g per 220 ml of liquid. Take up to 40 g of powder per day.

Follow the dosage to avoid adverse reactions.

Duration of admission

Take casein at home for 1 – 2 months, then take a break. However, long-term use is possible if the athlete feels well. If adverse reactions occur (allergies, digestive disorders), discard casein protein and consult a trainer.

The effect of casein protein on the body

This product is a concentrated set of essential amino acids that are used by the body as a “building material” for muscles and almost all tissues in the body. Protein is an essential component of the human daily diet, without which it is impossible to imagine the normal functioning of the body.

The effect of casein protein on the body is mostly positive

If you study the properties of the substance as part of the fight against excess weight, then casein protein for weight loss takes part in the following important biological processes in the human body:

1. Remains a source of essential amino acids that it needs to replenish protein reserves. It is known that with any diet and physical activity, protein reserves in the body decrease. This is where casein protein can come to the rescue.
2. If a person is actively involved in sports or struggles with excess body weight in another way, then the fat layer is destroyed with the release of a huge amount of secondary products of its breakdown. For their normal utilization, a certain supply of enzymes is required, which perform the function of cleaning the blood and body from “fat waste”. Casein is one of the key components of these enzymatic systems.
3. By regularly consuming protein, it is possible to dull the feeling of hunger for a long time, which is due to its relatively long digestion. Thus, a person eats less, which promotes weight loss.

In addition, casein protein takes an active part in strengthening the performance of the body's immune system, which provides it with additional protection.

In any case, if a person wants to lose a few extra pounds, he will have to work on himself. Drinking casein protein for weight loss is good, but it is not enough. It is necessary to combine this approach with adequate physical activity and diet.

Rating of the best casein proteins

To ensure you purchase a quality product, check out the top casein protein supplements:

• Gold Standard 100% Casein from Optimum Nutrition. One serving contains 24 g of pure protein.
• Elite Casein by Dymatise. Casein content – ​​24 g per 1 dose.
• Casein from MusclePharm. One cocktail contains 28 g of protein.
• Casein Pro from Universal Nutrition. One scoop contains 24 g of casein.
• Micellar Casein from California Gold Nutrition. Each serving contains 30 g of protein.

The price of these supplements is not low, but the quality is good.

Best Protein Casein

It is recommended to buy sports supplements from trusted manufacturers, because they use safe raw materials. The quality protein ratings include:

1. Optimum Nutrition Gold Standard 100% Micellar Casein – has several flavors and easily dissolves in water. The product satisfies 60% of the daily calcium requirement. Each serving contains 24 grams of protein and 5 grams of branched chain amino acids, which help build muscle mass.
2. IdealLean for women - recommended for those who want to build muscle mass and improve the body's recovery after training. Includes L-theanine. Has a chocolate taste.
3. Bulksupplements Pure Casein Protein Powder – contains micellar casein and soy lectin. The last component is used as an emulsifier. Each serving (30 g) includes 26 g of protein and 484 mg of calcium, phosphorus and amino acids. Bulksupplements guarantees the purity of the product.
4. Naked Casein – contains only micellar casein. There are 26 grams of protein per serving. The product contains no flavors, sweeteners, fats, dyes or other chemicals.
5. Dymatize Elite Micellar Casein Protein - contains 25 g protein, 5.4 g branched chain amino acids, 2.3 g leucine. The product is popular among athletes. Many of them use it before bed.

High-quality protein is also produced by:

• MuscleTech;
• Muscle Pharm;
• Cellucor;
• Allmax.

A high-quality protein contains 24-28 grams of protein. Its calorie content is 100-130 kcal. Before purchasing, you should study the composition of the powder. When losing weight, you should avoid foods that contain artificial sweeteners.

Reviews

Many athletes have experienced the effectiveness of casein-based supplements. Most of them speak positively about their effect in losing weight. Negative reactions occurred only when purchasing a low-quality product.

Reviews:

Anna, 25 years old:

“I cut regularly and buy casein from Optimum Nutrition and Dymatize. I’m pleased with both products, I can’t make a final decision, so I use them one at a time. In a month I managed to get rid of 10 kg of excess weight. The taste of the supplements is pleasant, there were no adverse reactions.”

Maxim, 39 years old:

“I periodically take Casein Pro from Universal Nutrition. This is the best casein that tastes good, accelerates fat burning and helps maintain muscle. I tried the additive with vanilla and chocolate flavors, they are not cloying, just moderately sweet.”

Natalia, 32 years old:

“I took casein from Optimum Nutrition. I drank cocktails at night, diluting them with water and sometimes skim milk. At the same time, I regularly exercised (cardio) and gave up fast carbohydrates and fats. In a month I managed to lose 8 kg. The product reduces appetite and tastes good.”

What scientists and doctors say

What time should you go to bed to wake up refreshed?
Many studies have been conducted on the effects of casein on humans. According to their results, sports supplements do not harm health, provided that you purchase a quality product and follow the rules for taking it. Doctors do not recommend taking casein for people with kidney disease, liver disease, or intolerance to the components of the supplement.

Casein protein is a very useful product for weight loss. To speed up fat burning, take supplements and include foods rich in this substance in your diet. However, remember that results will only come if you combine casein intake with diet and fat-burning workouts. Buy a quality product, follow the dosage, then you will get the maximum benefit from it. This concludes my story about casein protein. Subscribe to the article and share information on social networks. See you again!

What protein is considered the best for weight loss?

The answer to this question is the results of research. In 2000, scientists conducted an experiment in which 38 participants were divided into three groups. The first adhered to an exceptionally strict sports diet, the second not only followed a dietary menu, was active in physical activity, but also consumed casein protein, and the third did everything similar to the second, but took whey protein. The protein dosage was given at the recommended levels, that is, 1.5 grams per kilogram of body weight.

All participants in the three groups lost approximately 2.5 kilograms. And if the total weight lost was almost the same, the percentage of fat loss, on the contrary, was different. In the first group it was 2, in the second - 8, and in the third - 5 percent. In addition, athletes taking casein gained 4 kilograms of pure muscle mass, and “experimental subjects” using whey gained about 2 kilograms. Consequently, protein during the drying period not only has a positive effect on the process of burning fat, but also, subject to regular training, promotes the growth of muscle mass.

The effects of soy protein were studied in 2006. The results showed that this type of protein, which was compared with whey, was not as effective. This is due to the fact that it is not high in amino acids. Thus, it was experimentally possible to determine that the best proteins for weight loss are casein and whey . Experienced athletes recommend taking casein to suppress appetite or at night, as it effectively eliminates the feeling of hunger, and the whey complex helps preserve muscle mass. Consuming casein protein before bed provides amino acid nutrition to your muscles throughout the night. This has a positive effect on muscle growth and prevents catabolic processes.

Nutritionists do not advise using protein as the sole source of protein during a diet. Its component of the total protein intake per day should be no more than 50%. The remaining amount of the substance is consumed together with food of animal origin.