Casein - properties, effect & application of the milk protein
Casein is a high-quality milk protein with slow digestion. Find out more about its effect, biological value and use in sport and muscle building.
Wissenswertes über "Casein"
Casein is a high-quality milk protein with slow digestion. Find out more about its effect, biological value and use in sport & muscle building.
Casein
Casein is the main protein in milk and accounts for around 80% of the total protein content of cow's milk. It is a slowly digestible protein source that releases amino acids over several hours. Casein occurs naturally in dairy products such as cheese, quark and yoghurt and is often used in powder form as a dietary supplement.
Properties and nutritional profile
Casein is characterised by a high biological value and a complete amino acid profile. The most important properties include:
- Slow digestion: Ensures a continuous supply of amino acids
- High glutamine content: Supports the immune system and regeneration
- Muscle building & maintenance: Promotes muscle protein synthesis and reduces muscle breakdown
- Satiety effect: Supports long-term satiety, ideal for dieting phases
Differences between casein and whey protein
While whey protein is absorbed quickly and is particularly suitable after training, casein releases its amino acids slowly. This makes it ideal as a night protein or for longer periods without food intake.
Application & intake
Casein is often used in the following areas:
- Sports & muscle building: Take before sleep to support regeneration
- Diet & weight management: Long-lasting satiety to support calorie control
- Nutrition for older people: Protection against age-related muscle loss
The recommended intake is 20-40 g per serving, depending on body weight and training goal.
Forms of casein
- Micellar casein: Natural form with slowest release
- Casein hydrolysate: Pre-digested, more quickly available
- Calcium caseinate: Particularly finely soluble, often contained in diet products
Scientific studies
Studies show that casein effectively supports muscle building and reduces muscle loss during periods of fasting. The slow release of amino acids can also promote protein synthesis overnight.
Literature references
- Boirie, Y. et al. (1997). "Slow and fast dietary proteins differently modulate postprandial protein accretion." Proceedings of the National Academy of Sciences.
- Tipton, K. D. et al. (2004). "Protein and amino acids for athletes." Journal of Sports Sciences.
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