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Casein and protein shakes are often associated with each other, and that’s because casein is a specific protein that brings different benefits than regular whey protein. Often, it’s not entirely clear what the exact benefits are of whey protein versus casein protein. We want to clarify that in this article.
How is casein made?
As you may have already read in the article about
protein shakes, whey protein and casein protein are byproducts of cow’s milk in the production of cheese.
After milking the cows and pasteurizing the milk, this milk goes to the cheese factory. Here, the protein is separated by adding rennet and lactic acid bacteria to the milk. This is a complex of digestive enzymes obtained from the stomachs of young calves.
The result of adding this rennet is that there is a protein-splitting function. The milk coagulates and takes on a solid form that we call curd. The whey and casein are separated during this process. Milk protein consists of 20 percent whey and 80 percent casein.
The solid form of milk continues through the production process to eventually become cheese. The liquid casein and whey are further processed so that they can end up in your protein shake.
What is the difference between casein and whey protein?
Whey and casein differ in several ways. For example, casein comes from the solid part of the production process, and whey protein comes from the liquid part of the milk during cheese production. Additionally, casein and whey contain different amounts of amino acids and thus play different roles in the body.
Whey protein digests quickly, and casein protein takes more time to be digested and absorbed. Whey should be taken immediately after your workout to get those amino acids quickly into your muscles. Casein is called “slow protein” because the speed of absorption of amino acids from it happens much slower. This form of protein is an extremely slow-digesting and rich source of protein that continues to feed the muscles long after whey protein has done its job.
While whey protein can significantly increase protein synthesis, scientists now recognize that casein is much more important in preventing muscle breakdown. This is mainly due to the fact that casein provides a longer release of nutrients, causing the body to transition less quickly into a catabolic phase and produce less
cortisol (stress hormone).
What types of casein are there?
There are three types of casein:
Micellar casein is made when the casein in milk is separated from lactose, whey, and fat. It’s not as easy to mix with liquid as whey. This is due to clumping, but it’s worth it because it takes so long to digest.
Caseinate protein is made by adding calcium, sodium, or potassium. This powder is easier to mix, won’t clump as much, and will digest a bit faster than micellar protein, but still not as fast as whey.
Casein Protein Hydrolysate is similar to its whey counterpart. It’s broken down from larger chains into smaller fragments, so it can be digested faster. The best time to take this protein is before bedtime. This way, you provide your muscles with the necessary proteins during the night’s rest for an extended period. Depending on when you last consumed a meal with faster protein, it may be useful to mix your bedtime shake with fast and slow proteins so that you also have enough
nutrients during the first hours of your sleep.
Benefits of casein
Casein has several benefits and can be used for specific other moments that can help you achieve your goals.
Casein is digested more slowly
Because this protein is broken down and absorbed more slowly by your body, it is an important addition to your diet. It gives you the benefits of whey protein but works over a longer period so that the release of protein and amino acids occurs over a longer period. Think of this as a slower and more constant flow of amino acids.
Muscle building with slow proteins
Like whey, this protein promotes muscle building and muscle recovery after training. After a workout, the muscles need extra proteins, and casein can ensure that the muscles continue to receive these nutrients.
Fat loss
Because casein contains little fat or carbohydrates, it is a very pure form of protein. Proteins slow down your digestion and help maintain a feeling of fullness. It has been shown that this protein contributes to a feeling of satiety for a longer time. If you feel full, you eat less, which can contribute to weight loss and fat loss.
Good for your bones and teeth
Like whey protein, casein protein is made from milk and therefore contains phosphorus and calcium. These are 2 important minerals for maintaining healthy teeth and bones. The calcium from this protein can help keep your bones strong, which is especially important as you get older.
Where is casein in my diet?
Of course, you don’t always have to resort to supplements. After all, this form of protein is mainly found in milk. So when you choose dairy products, there’s a good chance you’ll find casein there too. After all, 80% of milk consists of it. You can think of butter or cheese, but also quark and yogurt. The most well-known source is
low-fat quark. Combine this with fruit, and you have a great snack for the evening.
Just keep in mind that this is a milk and dairy product and that it is strongly recommended to brush your teeth before bedtime because otherwise, it can have negative effects on your teeth. Also, keep in mind that if you have a milk allergy or sensitivity, you should also avoid this supplement or protein.
