What is Casein Protein and Where Does it Come From?

Casein protein is of the quality proteins filtered out during the cheese making process. The other protein byproduct is whey protein. Casein is the primary protein in milk, making up approximately 80 percent, while the other 20 percent is why. Both of these proteins are very complete and amino acid rich, but they do have very important differences.

Whey and Casein Protein Differences

The greatest difference between casein protein and whey protein is in their digestibility. Whey is easily absorbable and one can digest whey within an hour. Casein protein however coagulates and forms a denser gel once in the stomach’s acidic environment. This makes casein protein a slow digesting protein, as it is gradually broken down and releases amino acids for hours and hours into the blood stream.

Casein, the ‘Night Time’ Protein

Studies show that casein protein digestion can last up to seven hours. And while this may seem counter productive to body builders, this is actually a very good thing. For the most part, easily digestible whey and vegetable proteins are digested and flushed through the system before they do much good. Bodybuilders in general tend to think more is better, but our bodies have limited absorption potential for all vitamins, minerals, carbohydrates and proteins. Too much of anything too quickly results in one thing, body fat.

The problem lies in the fact that our bodies do require regular eating if we want to maintain or build muscle, and if we want our bodies to burn fat regularly rather than store excess calories as fat. Smaller meals eaten more frequently aid both of these things. As such, we want carbohydrates and proteins that don’t fly through our systems, but which have a slow release of nutrients. Complex carbohydrates found in whole grains and vegetables, lean meats, and casein protein are all slow digesting foods that keep our system nutrient satisfied for hours and hours.

But what about those 6 to 10 hours of rest we take every evening? That’s the longest period of time one goes without food and it’s important that your body is not starved for nutrition or protein during that time. I will point out here that the notion of our bodies breaking down muscle during sleep is highly exaggerated. Our metabolism slows considerably during sleep and our bodies require a fraction of the food we need during waking hours. Most well balanced dinners are sufficient to stave off catabolism.

That said, casein protein for athletes and bodybuilders, both of whom have very high metabolisms, may provide excellent muscle retention and muscle gain. Our bodies build muscle and repair themselves primarily during sleep, so a slow digesting casein protein shake before bed will keep you body fueled and well supplied with amino acids until the next meal, 6 to 10 hours later. Casein protein is the heaviest of protein supplements and therefore is digested much in the same way a normal meal would be, slowly releasing nutrients into the blood stream.

When to Take Which Protein

Because of the digestibility of whey and casein protein one should consume them when each will be most effective. For athletes and bodybuilders who do heavy resistance training several days a week, muscle damage is common, and muscle growth is stimulated frequently. To prevent the break down of muscle during training, it is highly recommended to take whey protein before working out, as it will be immediately absorbed and keep you from breaking down muscle for energy.

Whey protein after a training session is not essential (despite what most protein addicts scream), but it may be a good idea, as long as you’re getting a good amount of simple carbohydrates to replace your depleted glycogen stores. Studies have also shown that those who consume casein protein build more muscle as compared to whey and soy consumers. So if you do take protein post workout, consider a little of both, why protein for immediate protein needs, and the casein to keep your system satisfied until the next meal. And then, as we’ve said, consume casein prior to sleeping, and if necessary or too difficult to prepare breakfast, in the morning.

Casein Protein Dangers

I highly doubt this will concern your average bodybuilder, but casein protein causes cancer, as do many other animal proteins consumed in excessive amounts. In Dr. T. Campbell’s book “The China Study” he found a very clear correlation between animal protein consumption and cancer development. While not all proteins contribute to cancer development, namely vegetable proteins like soy, casein protein promoted cancer in every stage of its development. This is disturbing. As always, it seems a sound diet with a governing principle of moderation and balance is the safest policy. Those with a focus on health and longevity should weigh this possibility against the benefits and convenience of using casein protein.