Summary of Casein Protein
Primary Information, Benefits, Effects, and Important Facts
Casein protein is one of the two proteins that make up dairy protein (the other being Whey protein). It is typically known as the 'slow' digesting component of milk protein.
Everything you need to know about whey protein
If you take whey protein, getting our Definitive Guide to Whey is a no-brainer. Learn how much to take, how often, and when to take. Learn about the differences between different types, what to look out for, the tricks supplement companies use, and more.
For less than the cost of a tub of whey, our guide will help you choose the best product for you to help you achieve your health goals.
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Things To Know & Note
Is a Form Of
Other Functions:
Primary Function:
Also Known As
Casein
Do Not Confuse With
Caution Notice
Examine.com Medical DisclaimerCasein protein is non-stimulatory, but provides calories which can be used for energy purposes.
How to Take Casein Protein
Recommended dosage, active amounts, other details
Like any protein supplement, casein protein supplements are dosed in relation to dietary protein goals and how much dietary protein is consumed via other sources. Protein goals vary from person to person, but a general guide is:
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If you are an athlete or highly active person currently attempting to lose body fat while preserving lean muscle mass, a daily intake of 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight) would be a good target
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If you are an athlete or highly active person, or you are attempting to lose body fat while preserving lean mass, then a daily intake of 1.0-1.5g/kg bodyweight (0.45-0.68g/lb bodyweight) would be a good target
If you are sedentary and not looking to change body composition, a daily target of 0.8g/kg bodyweight (0.36g/lb bodyweight) and upwards would be a good target
Supplementation of casein protein should be in the dose that is required to meet these ranges after dietary protein has been accounted for. If dietary protein has adequately reached these ranges, then protein supplementation is not required.
Obese individuals (body fat over 20/30% for males and females or a BMI greater than 30 without significant levels of muscle mass) should not follow the above recommendations exactly as the state of obesity would overshoot requirements. In these instances, calculate your targets based upon what your weight would be assuming an overweight BMI.
Frequently Asked Questions about Casein Protein
Everything you need to know about whey protein
If you take whey protein, getting our Definitive Guide to Whey is a no-brainer. Learn how much to take, how often, and when to take. Learn about the differences between different types, what to look out for, the tricks supplement companies use, and more.
For less than the cost of a tub of whey, our guide will help you choose the best product for you to help you achieve your health goals.
I want the best whey for me
Research Breakdown on Casein Protein
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References
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- ^ Lönnerdal B, Forsum E. Casein content of human milk. Am J Clin Nutr. (1985)
- ^ Kunz C, Lönnerdal B. Re-evaluation of the whey protein/casein ratio of human milk. Acta Paediatr. (1992)
- ^ Belloque J, Ramos M. Determination of the casein content in bovine milk by 31P-NMR. J Dairy Res. (2002)
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- ^ Microfiltration in Cheese and Whey Processing.
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- ^ a b Kim JH, et al. Efficacy of alphas1-casein hydrolysate on stress-related symptoms in women. Eur J Clin Nutr. (2007)
- ^ Messaoudi M, et al. Effects of a tryptic hydrolysate from bovine milk alphaS1-casein on hemodynamic responses in healthy human volunteers facing successive mental and physical stress situations. Eur J Nutr. (2005)
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- ^ Rousseau-Ralliard D, et al. Inhibitory effect of αS1- and αS2-casein hydrolysates on angiotensin I-converting enzyme in human endothelial cells in vitro, rat aortic tissue ex vivo, and renovascular hypertensive rats in vivo. J Dairy Sci. (2010)
- ^ Schulmeister U, et al. Cloning, expression, and mapping of allergenic determinants of alphaS1-casein, a major cow's milk allergen. J Immunol. (2009)
- ^ Cadée JA, et al. Bovine casein hydrolysate (c12 Peptide) reduces blood pressure in prehypertensive subjects. Am J Hypertens. (2007)
- ^ Townsend RR, et al. A randomized, double-blind, placebo-controlled trial of casein protein hydrolysate (C12 peptide) in human essential hypertension. Am J Hypertens. (2004)
- ^ Keogh JB, et al. Effect of glycomacropeptide fractions on cholecystokinin and food intake. Br J Nutr. (2010)
- ^ Teschemacher H, Koch G, Brantl V. Milk protein-derived opioid receptor ligands. Biopolymers. (1997)
- ^ Taché Y, Garrick T, Raybould H. Central nervous system action of peptides to influence gastrointestinal motor function. Gastroenterology. (1990)
- ^ Nakamura H, et al. Influences of casein hydrolysate ingestion on cerebral activity, autonomic nerve activity, and anxiety. J Physiol Anthropol. (2010)
- ^ Messaoudi M, et al. Anxiolytic-like effects and safety profile of a tryptic hydrolysate from bovine alpha s1-casein in rats. Fundam Clin Pharmacol. (2009)