Casein is a type of protein found in milk and other dairy products. It is one of the two main proteins found in milk, the other being whey. Casein is used in a variety of food products as well as supplements due to its nutritional and functional properties.
What is Casein?
Casein is a protein that makes up around 80% of the total protein content in cow's milk. It is a slow-digesting protein that forms a gel-like substance in the stomach, which results in a slower release of amino acids into the bloodstream compared to other types of protein. This property makes casein ideal for use as a meal replacement or in between meals to provide sustained protein release over a longer period.
Uses of Casein
Dietary Supplement: Casein protein is often used as a dietary supplement by athletes and bodybuilders as it is an excellent source of protein that helps in muscle recovery and growth.
Food Products: Casein is also used in food products such as cheese, yoghurt, ice cream, and baked goods to provide texture, enhance flavor, and improve the shelf life.
- Medical Applications: Casein protein is also used in medical applications such as protein hydrolysate formulations and infant formulae.
Benefits of Casein
Muscle Growth and Recovery: Casein protein is an excellent source of amino acids, which are essential for muscle growth and recovery. It has been shown to be effective in promoting muscle protein synthesis and reducing muscle breakdown.
Weight Management: Casein protein is a slow-digesting protein that provides a feeling of fullness and helps in reducing hunger cravings. This property makes it an ideal supplement for weight management and weight loss.
Dental Health: Casein has been found to have dental health benefits as it forms a protective layer on the teeth, which helps in preventing dental caries.
Side Effects of Casein
Lactose Intolerance: People who are lactose intolerant may experience digestive issues such as bloating, gas, and diarrhea after consuming casein protein.
Allergic Reactions: Some people may be allergic to casein protein, which can cause symptoms such as hives, itching, and difficulty breathing.
- Kidney Issues: High intake of casein protein can put a strain on the kidneys and may cause kidney issues in people with pre-existing kidney conditions.
Casein protein is a popular dietary supplement due to its nutritional and functional properties. It is used in a variety of food products and medical applications as well. While casein protein provides numerous benefits, it is important to be aware of potential side effects and to consult a healthcare professional before taking any new supplement or making significant changes to your diet.
Products that contains Casein -
Hayes, A., Cribb, P. J. (2008). Effect of whey protein isolate on strength, body composition and muscle hypertrophy during resistance training. Current Opinion in Clinical Nutrition and Metabolic Care, 11(1), 40–44. doi: 10.1097/MCO.0b013e3282f2a57d
Phillips, S. M., Tang, J. E., Moore, D. R. (2009). The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. Journal of the American College of Nutrition, 28(4), 343–354. doi: 10.1080/07315724.2009.10718096
Jafari, M., Singh, A., Mirzaei, H. (2020). Casein as a promising edible coating for improving food quality: A review. Food Science & Nutrition, 8(3), 1173–1183. doi: 10.1002/fsn3.1408
Author: Nikita Vishnoi BCA