Each professional athlete and any person watching the physical shape comes to a conclusion about need of sports food. And here it is necessary to remember such type of a protein as casein. This popular proteinaceous additive costs in the same row with serumal protein, however has other properties and features of the use.
What is and for what the casein protein is necessary
Casein is a complex milk protein which for 80% contains in cow's milk. It is a basis for production of cottage cheese and cheese. The term comes from the Latin word caseus — cheese. Casein — a source of amino acids, necessary for an organism, and an important battery of the person, it is present at cosmetics, baby food, on its basis some medications are created.
But, first of all, it holds a specific place in a diet of athletes, being one of the most important components of sports food and also excellent means for weight loss.
Structure
Protein casein represents calcium salts (calcium caseinate) and therefore it is possible to tell that from all protein additives this is its best source. As it was already told above, casein forms the milk basis. When it turns sour, protein drops out in a deposit, representing a cottage cheese clot. Thus receive cottage cheese.
Get acquainted with pluses and minuses of a soy protein.
Advantage
Casein contains a large amount of irreplaceable amino acids. Proteinaceous molecules of which it consists, unlike whey are digested slowly, promoting, thus, the long growth of level of amino acids in blood. It allows to use infrequently additives, for example, only before going to bed. All night long this medicine provides our organism with amino acids.
Casein with special amino acid — a glutamine (here it more, than in other sources, in 20%) which improves immunity and keeps muscles is rich. It is also a supplier of the salts of calcium and phosphorus necessary for skeletal system. One more of undoubted positive properties of this protein is suppression of feeling of hunger. Especially it will please those who long and unsuccessfully try to lose weight. Athletes also use casein during drying to cope with excess hunger.
Harm
On a question whether the casein protein is harmful, it is possible to give definite answer: no. It does not have contraindications, however it is less preferable to a set of weight. As well as his vegetable brother gluten, casein sticks together the food which is in a stomach forming lumps. Thanks to it at the person the digestion of food slows down.
Whether you know? Long since the technical casein emitted from milk as well as gluten, used for production of glue, plastic, paint.
By the way, the statement as if slow digestion of this protein promotes the best metabolism of athletes, has no scientific evidence.
When and how to drink
Calculations of a dosage at the use of a casein protein are made proceeding from what aim you pursue. At a set of muscle bulk this additive should be used in number of 30–40 g only before going to bed. Those who grow thin can increase the number of receptions in day up to 2–4 (in the morning, in breaks between food, for the night) on 15–20 g. Medicine is produced in a dry form and is dissolved in water or milk, use of the mixer is possible. It is also possible to improve taste addition of aromatic amplifiers, such as vanilla sugar or fruit syrup, however, before accepting such mix, do not forget to calculate caloric content.
Important! It is good to combine casein with a serumal protein in a proportion 1:2. On the last observations, at the complex use of these additives the muscle bulk of athletes increases approximately twice quicker.
Rating of the best
Today the market is crowded with a set of medicines with a casein protein. Let's understand, than they differ from each other, and we will find out, it is better for them to drink. We offer you TOP-5 the options which are most recommended by professionals:
- Platinum Tri-Celle Casein is the best product from the known company Optimum Nutrition. Protein under the influence of hydrochloric acid forms special conglomerates. It is more its molecule usual thanks to what long-playing action of a protein is provided. The L-teanin which is also entering this additive restores an organism after stresses and intellectual loadings. One more reason for which Platinum Tri-Celle Casein heads our top: it contains nearly a half if it is no more, the norm of calcium necessary for the person within a day.
- Gold Standard of 100% Casein everything from the same Optimum Nutrition brand can fight for the first place with previous fellow. 24 g of protein from 34 as a part of this product — pure casein. According to the famous athletes and other consumers, Optimum Nutrition is the best producer of casein additives.
- Casein from less known, but having the adherents MusclePharm, is worthy to rank third honourable in our rating. Medicine contains 80% of casein protein and also a matrix of enzymes with prebiotics, than provides the highest assimilation and efficiency.
- Dymatize Elite Casein — became in recent years one of the most sold proteinosoderzhashchy goods. The main advantages of this additive — the affordable price, high percent of protein content of excellent quality (24 g) and other useful elements.
- Casein Pro Universal Nutrition — finishes our rating, but nevertheless is additive of excellent quality, incorporating 24 g of micellar casein.
What products contain casein protein
As it was more than once mentioned above, casein is the protein extracted from milk therefore it is easy to guess what contains its greatest number. However not in all types of milk and dairy derivatives identical percent of content of this protein. The largest number of content of casein — in cow's and goat milk (on 80%), further follow sheep, asinine and mare's milk (on 50%).
Also it will be interesting to you to learn what milk for men, women and children is useful.
From other dairy products where there is also a high content of this protein, it is possible to allocate cheese and cottage cheese — 30% and 20% of the contents of casein respectively. Besides casein, cheese contains also large number of other elements necessary for an organism (for example, calcium, phosphorus) and vitamins (in particular, groups B) and is capable to be acquired better by an organism, than cottage cheese, however it contains bigger amount of fat. Cottage cheese has much smaller amount of fat, is easier acquired by an organism, is digested more simply and also contains a lot of calcium. Other dairy products contain absolutely insignificant amount of this protein.
Casein or serumal protein: what differ in, what is better
As it is possible to guess from the name, these proteins differ in the origin. The first is made from milk, and the second — from whey. But it not only difference of these two proteins. Let's learn what protein is better: casein or serumal. The main difference is that the serumal protein is capable to be dissolved well in liquid thanks to what it is much quicker acquired by an organism.
Learn what protein cocktails and bars are useful.
Casein is carried to dolgodeystvuyushchy additives which are not suitable for the moment when amino acids of protein have to be acquired quickly, for example, after the training. In such cases it is more favorable to use a serumal protein. At the time of rest (that is at night) the casein which is slowly supplying an organism with the necessary amino acids is more useful. Casein also perfectly approaches if you want to cope with feeling of hunger. If to ask a question what protein to use for weight loss, here, certainly, wins casein, however in case you do not assume to play sports. If you the frequenter of gym, is better to use a serumal protein.
Read in more detail about that as it is correct to drink a protein.
However, to achieve the maximum result, it is better to combine both of these additives: in the morning and to use serumal protein for fast assimilation by an organism in the afternoon, and before going to bed — casein, acting during night rest. Thus, it is possible to come to a conclusion that casein has to be in a diet of any athlete and also the person wishing to lose weight.
However it is necessary to remember accurately rules of its use and properties, without confusing them with properties of serumal protein. At the same time the greatest result can achieve at a combination of these two proteins.