Skip to content

Casein Protein Offers No Exclusive Advantages Over Other Protein Sources

Investigating purported advantages of casein protein, and reasons to disregard them, favoring actual animal-derived food instead!

Exploring purported advantages of casein protein and providing reasons to overlook it in favor of...
Exploring purported advantages of casein protein and providing reasons to overlook it in favor of genuine animal-based sustenance!

Casein Protein Offers No Exclusive Advantages Over Other Protein Sources

Today we're back on Ironmagazine, chatting with our boy Matt Weik who's trying to tackle protein, specifically processed protein powders. Let's see if he manages to get anything right this time.

"When you think of protein powder, you typically think of whey. However, casein protein is another source that you should consider due to its benefits."

Yeah, before my transformation in 2018, I was almost exclusively using whey protein to keep my protein intake around 2.6 grams per kilogram of body weight, or about 200 to 250 grams a day. Sometimes I'd use casein later in the day or for breakfast, but I never liked the slowed-down digestion, which affected my performance in the gym.

Regarding clients, they only had protein powder before and/or after their training sessions, as most of their protein and other essential nutrients came from meat. That's been my ministry since I started coaching in the early 90s.

"Casein protein is the primary protein found in cow's milk. This gives milk its white color. Casein is a complete protein, which means it contains all nine essential amino acids that our body cannot produce on its own."

That's correct, it has all essential amino acids, just like whey protein or any other animal-based protein. Only plants are lacking in some amino acids or have low amounts of crucial ones. But remember, humans are obligate hyper carnivores, so plants are not our thing.

"Generally, casein protein can be found as a protein powder, and it may be used by athletes, weight lifters, or anyone who wants to increase their daily protein intake.

Casein protein offers many benefits, such as muscle building, recovery, and much more. It is also high in calcium, which helps support bone health."

Any animal-based protein offers these same benefits and more. But yes, casein has a higher calcium content, if that's important – perhaps if you're severely deficient and recovering from a broken bone. Remember, any animal-based food will supply calcium, and especially dairy if you need a boost.

What is Casein Protein?

"Casein protein is a milk-derived protein that's slow-absorbing and provides a steady supply of amino acids."

That's correct. Its slower absorption is due to two major differences: it slows down gastric emptying and forms complex structures in the stomach, making it reach the small intestine at a slower pace than most other protein sources.

Whey proteins, on the other hand, are quickly broken down into smaller peptides and amino acids by brush border enzymes. They're absorbed quickly, promoting rapid muscle recovery.

"Casein micelles are found in dairy products like cottage cheese, mozzarella, and Greek yogurt. They benefit muscle and bone health."

All cheese contains casein because that's how cheese is made – by removing the whey from the milk. This cheese content can differ depending on factors like the type of cheese and its fat and moisture content.

Casein vs. Whey

"Whey and casein proteins differ in terms of origin and digestion. Whey is quickly absorbed, while casein breaks down slowly."

Both whey and casein are in milk for a reason. Whey moves quickly to the small intestine for easy absorption, releasing immediate anabolic benefits through the release of branch-chained amino acids (BCAAs). Casein, being slowly absorbed, provides a gradual release of amino acids for muscle recovery over time. It's the perfect combination for someone growing and developing, like babies or calves.

"Whey is ideal post-workout for rapid muscle recovery, while casein serves as an overnight muscle-building protein."

If you're a competitive athlete, whey protein, especially whey hydrolysate, can indeed serve as a helpful anabolic agent. However, consuming it before and during the first half of the workout offers better results, as the gastric emptying rate is around 30 minutes, and the amino acids reach optimal blood concentrations toward the end of your workout and for hours afterwards.

As for casein at bedtime, forget it. It interferes with detoxification and healing during the night, reduces growth hormone release, and slows down performance due to its coagulation in the stomach. If you must, add a small casein shake to your last meal, ensuring enough time (5 to 6 hours) for the stomach to empty before bedtime.

The Many Benefits of Casein Protein

"Casein offers numerous health benefits when used properly, including muscle recovery, bone health, fat loss, strength gains, and more."

Not really. But let's see what Matt's come up with:

"1. Recovery and muscle growth"

Between meals? No need for that – a normal meal with nutritious meat takes anywhere from 4 to 6 hours to fully digest, providing a steady release of nutrients to support muscle repairs.

"Casein provides a comprehensive range of amino acids necessary for muscle repair and strength building. Following an intense workout, the body repairs microscopic muscle fiber tears, increasing muscle growth and strength."

This is true for any animal-based protein – casein is not exclusive.

"2. Casein lasts longer in your body"

Not really. Most casein protein powders on the market have similar or even lower protein contents compared to whey concentrate, ranging from 72 to 84 grams per 100 grams of powder. For exceptional purity, focus on powders with at least an 84% protein content, with a maximum of 10 grams of fat and carbohydrates per 100 grams.

"3. Bone Health"

Maintaining bone health requires a balanced intake of various bioavailable nutrients found in animal-based foods. Besides calcium, these nutrients include vitamin D, protein, magnesium, phosphorus, and potassium. Any excess calcium will simply get excreted if your other nutrient needs are met.

"4. Fat Loss"

Casein offers minimal fat and carbohydrate content, making it an efficient protein source. However, its slow digestion doesn't contribute significantly to satiety or calorie control.

"5. Improves strength"

Some studies have found that casein may increase strength gains compared to whey in certain individuals. However, the difference is typically minimal, and the benefits of casein can be achieved with a well-planned training regimen and balanced nutrition from real food.

And that's it for Matt's lousy article. Focus on real animal-based foods, and you'll get all the protein you need. Add protein powders only if you need a lift, ensuring they're at least 84% pure.

"In the realm of education on health-and-wellness, it is essential to understand that both whey and casein proteins found in dairy products like milk, cottage cheese, mozzarella, and Greek yogurt, play crucial roles in human nutrition."

"Casein protein, due to its slow absorption, provides a steady supply of amino acids over extended periods, which can be beneficial for overall health, especially bone health and muscle recovery."

"It is worth noting that sports enthusiasts, such as athletes and weightlifters, often incorporate casein protein into their fitness-and-exercise regimen for muscle building and recovery."

"Moreover, the science behind casein protein suggests that it can be particularly advantageous for individuals seeking to optimize their diet for various health and wellness goals, such as muscle growth, fat loss, and strength gains."

Read also:

    Latest