Milk is one of the basic food items. It is very often recommended to children as a source of a large amount of calcium. In addition to this element and whey protein also has another valuable relationship. I’m talking about casein. In the following article I will try to introduce some of the topic of this type of protein.
What is casein?
Casein is one of the basic ingredients that form milk proteins. This compound constitutes over 75% of the total amount of dairy proteins. Its isolation occurs through the process of digestion by an enzyme called rennet. It occurs mainly in young people, therefore it is assumed that adults do not absorb the total milk content. There are four types of casein molecules.
A characteristic feature of this type of protein is the large size of protein molecules that make them. The list of amino acids contained in this substance is almost identical to whey protein, which I mentioned in another article.
Casein – action
The main asset of casein is inextricably linked to large building blocks. The large size determines the slow digestive process. Due to the coagulation properties and the formation of blood clots after consuming milk fills the stomach and reduces the feeling of hunger. The process of emptying our digestive tract allows to protect ourselves against nocturnal snacking and wolf-hunger attacks. It turns out that casein can be successfully used as a substitute for evening meals or other types of protein.
On the other hand, the slower process of its processing affects the slower release of protein and amino acids into the bloodstream. The result is a long-lasting anti-catabolic action that lasts up to 8 hours after ingestion of casein-containing products.
Additionally, he is responsible for maintaining the nitrogen balance of our system. It is worth recalling that sleep is the longest period in which the body is not supplied with food, and hence, nutritional value. It is an ideal protection for the body against harmful catabolism, which aims to hinder muscle building and regeneration.
The glutamine occurring in casein is one of the elements of muscle protection during intense physical exercise. Thanks to its ability to hydrate myocytes (muscle cells) and increase in size, it effectively prevents muscle breakdown. In addition, it is one of the main sources of power for lymphocytes – cells of the immune system – that effectively protect our body.
Casein protein – dosage
Casein is recommended for training people, both for professional players and amateur athletes. Another group of recipients will also be people who are struggling with the problem of overweight and unwanted kilograms. The already mentioned slow absorption time is an ideal solution for enthusiasts of the night feast. It is assumed that the daily dose of casein should be between 0.8 and 2.2 g per kilogram of body weight. Its demand depends primarily on the type of physical activity performed.
Research and opinions
Is there a real relationship between stimulation of growth and drinking cow’s milk? It turns out that yes. Research carried out in 2006 confirms the relationship between these two activities. The cause is most probably casein. Despite the lack of a detailed course of the process, there is ample evidence for an increase in the concentration of insulin-like growth factor by increasing the supply of milk.
The basic argument for \ for \ is age. In most of the tests, the test material was children who, as has already been mentioned, have rennet. This enzyme is the basic substance that is responsible for the digestion of casein, which allows it to obtain the total richness of protein and calcium found in milk.
Contraindications and side effects
Casein should not be used by people who are allergic to milk. It is assumed that almost 60% of all milk allergies are caused by the presence of this type of protein. It is also worth mentioning that people hypersensitive to cow’s milk should also give up milk products of goat or sheep origin. The reason for this is more than 90% similarity in construction and composition.