CASEIN: MICELLAR, CASEINATE OR HYDROLYZATE? ALL THE INFORMATION
CASEIN IS A DIETARY SUPPLEMENT IN THE SHADOW OF WHEY
However, it has undeniable advantages and can prove to be more interesting than whey depending on the timing when it is used. All information summarized by Expertise Nutrition.
Simplified version: Casein and information main
Casein: Presentation
Casein is a form of protein derived from milk allowing an anti-catabolic effect thanks to its slow diffusion. Used intelligently, this supplement can be an excellent ally for muscle mass gain. (Fight against muscle breakdown especially during sleep or other periods without meal). There are different forms of casein with benefits different. Casein can be an alternative to other forms of protein such as whey, especially if you are looking for slow assimilation (5H to 7.5H). Certain timings of your day require more or less assimilation slowly according to the needs of the body and your desired objectives.
Casein: Main information
- Slow diffusion (Ideal when no meal / sleep)
- Anti-catabolic effect
- Complementary to whey protein
- Micellar: Quality (Undenatured)
- Calcium caseinate: Attractive price
- Hydrolyzate: Rapid absorption of amino acids
Detailed version: Micellar casein, caseinate calcium or hydrolyzate?
Description
Casein is an interesting alternative to whey (whose reputation is not more to demonstrate). These 2 forms of protein come from the same source (milk) and provide the same benefits. The benefits of casein are often overlooked by consumers who are oriented mainly towards whey. However, their functions differ and do not provide not necessarily the same benefits depending on when you take it. Moreover, these two proteins can be complementary and present greater effects if used wisely. Casein offers slow digestion which leads to regular diffusion of amino acids to cause an anti-catabolic effect. Dose of it preceding a relatively long period without meals (sleep, etc) can be a particularly interesting solution for maintaining the muscular mass. Indeed, in case of absence of meals or intense training in the day, the body uses the necessary energy present in the fibers muscles (if there are no other energy sources) and therefore causes the muscle breakdown. A diffusion of amino acids is made available cells for an extended period. This phenomenon allows maintain protein synthesis and fight muscle breakdown.
Micellar casein
Micellar casein has the characteristic of essentially retaining the proteins extracted from milk easily assimilated by the body. She presents the advantage of releasing amino acids in a regular and fragmented way to fight against catabolism. Moreover, his digestion is slower than the other forms of caseins, and the proteins it contains have a large globular structure. (micelles implying among other things the name "micellar"). This shape "micellar» undergoes a gentler treatment than the caseinate. (Treatment at moderate temperature and without acids). Micellar casein is generally rightly recognized as that representing the best quality. If lactose intolerant, micellar is preferred.
Main advantage: Quality (Not denatured). Main disadvantage: High price
Calcium caseinate
Calcium caseinate is a derivative of fresh skimmed milk. This protein is flash dried (use of high heat or acids). At the end of this process, the calcium caseinate is deprived of an important quantity of its benefits, which leads to a decline in its quality, in particular compared to other manufacturing processes. She nevertheless remains a interesting contribution in protein in particular thanks to its slow diffusion in the organism. In addition, it contains a high level of amino acids which allow better regeneration of muscle fibers and better recovery.
Main advantage: Price Main drawback: Low quality
Casein hydrolyzate
Obtained by hydrolysis, this food supplement has the advantage of allow faster absorption of amino acids into the blood. (Unlike other caseins). This manufacturing process allows a rate faster digestion and higher amino acid content. To the picture other forms, the hydrolyzate can cause a satiety effect (interesting for diets whose goal is weight loss). Certain labels such as PeptoPro® can provide you with a guarantee of quality in your research. Indeed, composed of di-peptides and tri-peptides (amino acids necessary for proper muscle function), this hydrolyzate allows a faster assimilation of these amino acids.
Main benefit: Accelerated absorption of amino acids. Main drawback: High price.
WHEY or Casein?
These 2 supplements are interesting for developing growth muscular. They are absolutely not comparable in terms of their functions. Indeed, whey is intended to provide you with fast-assimilation proteins while casein offers a slower assimilation. Therefore, on a post-workout timing, it is logically more interesting to favor whey for its fast action and the required need by the organism. Over a period without a meal (sleep for example), it is obvious to favor casein which will cause a prolonged diffusion of amino acids and fighting therefore against muscle catabolism.
Dosage and recommendations
Timing: Casein is preferred during long periods without meals, especially before sleep. The digestion time is between 5H to 8H. Dose: The quantity is to be defined according to your objectives or programs. Generally, a recommended dose is around 30g (24g of protein for 80%). To be modulated according to your weight and objectives. Casein is perfectly intended for weight gain programs or dried.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164527/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421981/ https://www.sciencedaily.com/releases/2019/03/190306081832.htm https://www.frontiersin.org/articles/10.3389/fnut.2019.00017/full https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3626679/ https://www.researchgate.net/publication/303632543_Casein_and_Caseinate_Methods_of_Manufacture https://hal.archives-ouvertes.fr/hal-00895656/document https://lait.dairy-journal.org/articles/lait/abs/2007/04/l07s4511/l07s4511.html
Last modification : 2023-03-17 22:20:15 | Nutrition