Casein protein. Many of you have heard of it, but don’t really know what it is? Simply put, casein protein is a type of protein characterized by its ability to make you feel full and to absorb protein slowly in the body. In this article, we will introduce the basics of “casein protein,” how to choose it, and recommended products!
CONTENTS
- What is the difference between "casein protein" and "whey protein"?
- Casein x whey protein blends are also good.
- It is a good idea to choose casein protein by looking at the type!
- Casein micelles are best before bed!
- If solubility is important, caseinate is recommended!
- Selected casein protein recommendations!
- Casein Protein Recommendation (1) Gold's Gym Whey Casein Protein
- Casein Protein Recommendation (2) MusclePharm Casein Whey Protein Combat
- Casein Protein Recommendation (3): MyProtein Casein Protein
- Casein Protein Recommendation (4) BULK SPORTS Big Casein
- Casein Protein Recommendation (5) Optimum Nutrition Casein Gold Standard
- Casein Protein Recommendation (6) DNS Whey Casein Slow Protein
- Casein Protein Recommendation (7): Muscle Tech Casein Protein Nitro-Tech
- Casein Protein Recommendation (8): Weider Whey Casein Protein
- Casein Protein Recommendation (9) beLEGEND Casein & Whey Protein
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What is the difference between “casein protein” and “whey protein”?
Casein protein” and “whey protein” are made from milk. About 80% of the protein in milk is casein, and the remaining 20% is whey. The clear difference is the speed of absorption: whey is absorbed quickly, whereas casein is absorbed over a longer period of time. Since the amino acids can be supplied slowly, it is suitable for dieting and dietary restriction due to its high satiety, and if taken before bedtime, it also prevents catabolism (muscle breakdown) while sleeping. Whey protein is the best choice for the golden hour after training, while casein protein is better when replacing protein with a meal, or when consuming protein before bedtime or on training rest days to achieve greater muscle growth. Note that those who get sick to their stomachs when drinking milk are likely to be ” lactose intolerant ” and may get sick to their stomachs even with casein protein.
Casein x whey protein blends are also good.
While it is possible to use different proteins to drink at different times, it is also effective to mix casein and whey, which are absorbed at different speeds. Since both effects work, the protein is absorbed slowly over a short to long period of time. In addition, whey protein reduces the difficulty of drinking casein, which can be considered a demerit of casein, so those who have trouble drinking casein by itself should definitely try mixing the two.
Related article] Protein Recommendation 8! Pick up popular products with a reputation for being easy to drink.
It is a good idea to choose casein protein by looking at the type!
Casein protein can be broadly divided into ” casein micelles ” and ” caseinates. Even those two types have different features, which should be checked when buying protein.
Casein micelles are best before bed!
Casein micelles, also called MPC (Milk Protein Concentrate), are casein protein extracted from milk in its natural form by separating the casein through a physical membrane process. Because of its large molecular size, it takes time to digest and absorb, making it ideal for use before bedtime or when a meal cannot be taken for a while.
If solubility is important, caseinate is recommended!
Caseinate is a neutralized casein protein. Sodium caseinate and calcium caseinate are examples. Compared to casein micelles, caseinates have the advantage of being absorbed relatively quickly and dissolving easily in water due to their finer particles. They are also less expensive than casein micelles, but are often avoided in terms of flavor. It is recommended for mixing with whey or for those who want to try it out.
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