2024-06-04 00:30:03
New FAQ added
major
We added a FAQ about A1 beta casein. Overall, there's some preclinical research suggesting that A1 beta casein may be associated with certain diseases, but human evidence is lacking.
Casein
•Last Updated: June 4, 2024
Casein is a type of protein found in milk, and it makes up around 80% of the proteins in cow’s milk. Casein is sometimes called a slow-digesting protein because it forms a gel in the stomach and therefore takes longer to digest than whey protein.
Casein is most often used for
Last Updated:June 4, 2024
Casein is a group of phosphoproteins found in milk that separates into curds when a coagulant is added. It is commonly supplemented as micellar casein, which is digested slowly, or as casein hydrolysate, which is absorbed more quickly.
Casein provides benefits similar to those of other protein supplements, such as increasing protein intake to support muscle growth, limit muscle loss, and promote satiety due to its slow digestion. It contains all of the essential amino acids and releases amino acids gradually, which makes it particularly useful as a nighttime protein source.
Supplemental casein is generally safe, but people who are intolerant to dairy may experience gastrointestinal side effects like bloating and flatulence. Additionally, there is a risk of casein allergy, which can lead to severe and potentially life-threatening reactions.
Casein coagulates in the stomach's acidic environment, leading to slow digestion. It is then broken down into amino acids in the intestine, which peak in concentration approximately 7 hours after ingestion, thus supporting muscle protein synthesis.
Note that Casein is also known as:
- Casein
Casein should not be confused with:
Casein supplements can be used as a part of your daily protein intake. You can use our protein intake calculator to work out your own optimal daily protein intake.
While the RDA for protein is 0.8 grams of protein per kilogram of body mass per day (g/kg/day), most people would benefit from having a higher protein intake in the range of 1.2g/kg/day to 1.6g/kg/day. Older people, athletes, and highly active people could need up to 2g/kg/day.[1][2]
Research FeedRead all studies
2024-03-20 00:30:03
Full FAQ and database update
major
The casein page was update to include more specific and detailed FAQs. Additional research was reviewed regarding casein as a protein supplement, especially its use as a pre-sleep protein bolus. Finally, we added data from 2 recent meta-analyses to the database.
- ^Stuart M Phillips, Stéphanie Chevalier, Heather J LeidyProtein "requirements" beyond the RDA: implications for optimizing healthAppl Physiol Nutr Metab.(2016 May)
- ^Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio JInternational Society of Sports Nutrition Position Stand: protein and exerciseJ Int Soc Sports Nutr.(2017 Jun 20)
- ^van Vliet S, Burd NA, van Loon LJThe Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein ConsumptionJ Nutr.(2015 Sep)
- ^Antonio J, Ellerbroek A, Peacock C, Silver TCasein Protein Supplementation in Trained Men and Women: Morning versus EveningInt J Exerc Sci.(2017 May 1)
- ^Justin Dela Cruz, David KahanPre-Sleep Casein Supplementation, Metabolism, and Appetite: A Systematic ReviewNutrients.(2021 May 30)
- ^Line Q Bendtsen, Janne K Lorenzen, Nathalie T Bendsen, Charlotte Rasmussen, Arne AstrupEffect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled clinical trialsAdv Nutr.(2013 Jul 1)
- ^McGregor RA, Poppitt SDMilk protein for improved metabolic health: a review of the evidence.Nutr Metab (Lond).(2013-Jul-03)
- ^Pal S, Radavelli-Bagatini S, Hagger M, Ellis VComparative effects of whey and casein proteins on satiety in overweight and obese individuals: a randomized controlled trial.Eur J Clin Nutr.(2014-Sep)
- ^Sebely Pal, Keith Woodford, Sonja Kukuljan, Suleen HoMilk Intolerance, Beta-Casein and LactoseNutrients.(2015 Aug 31)
- ^Wąsik M, Nazimek K, Nowak B, Askenase PW, Bryniarski KDelayed-Type Hypersensitivity Underlying Casein Allergy Is Suppressed by Extracellular Vesicles Carrying miRNA-150.Nutrients.(2019-Apr-23)
- ^Res PT, Groen B, Pennings B, Beelen M, Wallis GA, Gijsen AP, Senden JM, VAN Loon LJProtein ingestion before sleep improves postexercise overnight recoveryMed Sci Sports Exerc.(2012 Aug)
- ^Kim JPre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition.Phys Act Nutr.(2020-Jun-30)
- ^Steininger K, Wodick RE, Späte WChondropathia patellae--study of the femoropatellar joints of healthy, athletic children.Sportverletz Sportschaden.(1990-Jun)
- ^Delving into the A1/A2 milk hypothesis: A comprehensive analysis of milk proteins and their impact on human healthJVSAH.(2024-01)
- ^Kay SS, Delgado S, Mittal J, Eshraghi RS, Mittal R, Eshraghi AABeneficial Effects of Milk Having A2 β-Casein Protein: Myth or Reality?J Nutr.(2021 May 11)
- ^Gonzales-Malca JA, Tirado-Kulieva VA, Abanto-López MS, Aldana-Juárez WL, Palacios-Zapata CMWorldwide research on the health effects of bovine milk containing A1 and A2 β-casein: Unraveling the current scenario and future trends through bibliometrics and text mining.Curr Res Food Sci.(2023)
- Metabolic Rate - Justin Dela Cruz, David KahanPre-Sleep Casein Supplementation, Metabolism, and Appetite: A Systematic ReviewNutrients.(2021 May 30)
- Triglycerides - Zhou S, Cheng F, He J, Xu T, Zhang X, Wan S, Qi J, He J, Chen F, Luo J, Luo Y, An PEffects of high-quality protein supplementation on cardiovascular risk factors in individuals with metabolic diseases: A systematic review and meta-analysis of randomized controlled trials.Clin Nutr.(2024 Aug)