Casein Protein
DEFINITION
Casein is a slow-digesting dairy protein that makes up about 80% of the protein in cow’s milk. It is often taken as a supplement by athletes and bodybuilders.
EXPLANATION
- During digestion, casein forms a gel in the stomach, slowing down the absorption of amino acids into the bloodstream.
- This results in a sustained, gradual release of amino acids that can last for hours.
- Casein is high in glutamine, an amino acid important for muscle protein synthesis.
- It is commonly taken before bed to provide a steady supply of amino acids as you sleep and fast.
EXAMPLES
- Casein protein powder – extracted and isolated casein protein
- Cottage cheese – contains mostly casein along with whey
- Milk – approximately 80% casein, 20% whey
RELATED TERMS
- Whey protein – fast digesting dairy protein
- Amino acids – building blocks of protein
- Myoprotein synthesis – building of new muscle tissue
COMMON QUESTIONS
- When should I take casein protein? Bedtime is ideal, but it can be taken any time a slow release of amino acids is desired.
- Is casein better than whey? Not better or worse, just different release rates suited to different purposes.
DO NOT CONFUSE WITH
- Whey protein – though both dairy proteins, whey digests rapidly while casein digests slowly.
- Milk protein – contains a mix of casein and whey proteins.
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