What are the Benefits of Casein Protein? | SUPPLEMENTS
Sometimes, even though we’re paying close attention to what we eat, working out to stay fit, and staying on track to reach and maintain our health and fitness goals, we still want to maximize our efforts. I have good news for you. Yes, you still can. Yes, there’s still a way.
The answer is quality protein.
Further reading: How much protein do you need per day?
If you’re a long-time reader of our blog, the articles we post on our Facebook pages, or a follower of our website and Facebook accounts, you probably already know that we promote whey protein most of the time. But there’s something else that we haven’t told you about: Casein.
Casein is another type of protein. In today’s article, we’ve compiled a list of the five most important benefits of adding casein to your diet.
1. Casein Increases Strength
Most men work out because they want to increase strength. To help achieve that faster, many will supplement using whey protein. But did you know that adding casein can boost the effects of whey protein?
In a 2000 study published in the scientific journal, Annals of Nutrition and Metabolism, researchers discovered that participants of the study who were consuming whey protein increased their strength when they added casein to their diet. The participants’ legs, chest, and shoulder had become stronger because of casein.
The scientists have found that casein can double the effect of whey protein. They believe casein’s well-known anti-catabolic abilities are the cause for the significant difference.
2. Casein Builds Muscles Faster
According to a 2006 study published in the scientific journal, Journal of Strength and Conditioning Research, casein may yield greater gains if you combine it with whey protein. Scientists observed 36 males over the course of the 10-week study.
Participants’ performance in heavy resistance training was monitored. This allowed the researchers to discover that those who consumed a whey and casein combination significantly outperformed those who did not. The whey and casein combo enabled the participants to yield the greatest increases in lean, fat-free mass.
3. Casein Stays Longer in Your Body
No two proteins are the same. All proteins have their own unique advantages. Casein’s greatest strength is that it can provide your bloodstream with a slow and steady flow of amino acids, the building blocks of protein, that could last for hours. This allows casein to stay longer in your body for building muscles.
Tip: Drink a glass of casein-rich milk right before bed or you can also make a casein shake for your next late-night snack.
4. Casein Helps Improve Metabolism
Casein can improve your chances of fat loss and muscle growth. According to a 2009 study published in the American Journal of Clinical Nutrition, increasing consumption of casein by two and a half times, enables you to have a better overall fat balance and a higher metabolic rate while sleeping.
Furthermore, the study revealed that increased casein intake boosted satiety levels at 33% higher. You’ll increase your odds of losing fat and you’ll have a fuller stomach longer just by taking casein.
5. Bonus: Casein beefs up your teeth
A 2011 UK study revealed that casein proteins can reduce or prevent the effects of enamel erosion. If you have a sweet tooth, consider protecting your teeth by adding some casein protein to your diet.
Conclusion – Where to Get Your Supply of Casein Protein
We have casein protein products you might want to try out. If you’re unsure which one to choose or how to add casein to your diet, your best bet is to seek the help of a professional nutritionist who can help you better understand the proper intake of protein and protein supplements.
At Aussie Supps Nutrition Hub, we have an in-house qualified nutritionist that can provide you with a healthy diet plan that's personalized to your body and goals.
We use the principle of calories for all our meal plans, with some clients tracking, but most clients using simple serving sizes instead! Meaning you get to pick and choose foods you like and enjoy, but without having to track it all every day!
Remember, if your goal is to lose weight, your health matters more than a number on a scale. It's always important to maintain a holistic approach to weight loss. It should also include physical activity, stress management, quality sleep, and other important factors, such as hormones and medical issues.
For bookings and more info, check out our Contact Us page, chat with us on Facebook, or email us at firstname.lastname@example.org.
1. Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.
2. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training.
3. Comparison of 2 diets with either 25% or 10% of energy as casein on energy expenditure, substrate balance, and appetite profile
4. Inhibition of dental erosion by casein and casein-derived proteins.