Faster digesting protein is desirable immediately before and after exercise to help refuel recovering muscles, but slow digestion and absorption may be more beneficial at other times including bedtime when your body typically goes for hours without food. Casein products are acid sensitive and thicken in the stomach. Compared to some other proteins, it can take longer for our Gold Standard 100% Casein™ to be broken down into its amino acid subcomponents. By using only premium micellar casein as a protein source, we’ve created a formula that sets the standard for slow digesting protein support. 24g of Micellar Casein
- 24g of Anti-Catabolic Micellar Casein
- Nearly 5 Grams of Naturally Occurring BCAAs per Scoop
- Nearly 5 Grams of Naturally Occurring Glutamine and Glutamic Acid per Scoop
Whey & Casein Cut Food Intake
Protein helps rebuild muscle tissue from the breakdown of intense training. Rapidly digesting whey protein is popular post-workout to kick-start the recovery process, and slowly digesting casein can help keep the process going throughout the night while you sleep. An interesting study published in The Journal of Nutrition shows how both of these dairy proteins might help reduce caloric intake.
Researchers fed obese lab rats a high-fat control diet for 8 weeks before assigning them to an experimental diet. Some got whey protein where 26% of the calories came from whey with another 14% from egg white. Casein consuming rats got 26% of their calories from casein and another 14% from egg white. Another group got a combination where 13% of calories came from whey, 13% from casein and 14% from egg white.
Food intake decreased by 17% to 37% during the first 2 weeks of a whey or casein protein diet. Fat mass was reduced by 21% to 28% with whey and between 17% and 33% with casein. The decrease in caloric intake was 18% to 34% during the first 4 days of the whey plus casein diet, and remained 30% on the 28th day of the protein diet.
Understanding the Basics of Casein Protein
What Is Casein?
A typical glass of milk is about 88% water, 5% carbohydrates, 4% fat and 3% protein. Slow digesting casein makes up around 80% of the protein with fast digesting whey providing the other 20%. A serving of powdered casein provides half the Daily Value for calcium compared to less than 10% in a scoop of whey.
Both casein and whey are complete proteins, providing all the Essential Amino Acids (EAAs) including the three Branched Chain Amino Acids (BCAAs) Leucine, Isoleucine and Valine. EAAs play important roles in muscle building and recovery. Your body can’t make them, so EAAs must be taken in through food.
History of Casein
In ancient Egypt, casein was used as a binder for pigments. In the 1900s, it was used as a plastic to make buttons, knitting pins and other items.
We mostly know casein for food sources like cottage cheese, Greek yogurt, and supplements. Optimum Nutrition was first to market a micellar casein powder in 2005. Micellar is considered the natural form of casein.
Supplementing With Casein Protein
Casein is a good choice for times when nutrients won’t be available for a while. Usage occasions include between meals and before bed. Its slow digestion delivers amino acids to recovering muscles for longer than fast digesting whey protein.
As a powdered mix, a 34 gram serving of micellar casein provides 24 grams of protein containing nearly 5 grams of Branched Chain Amino Acids (BCAAs) and nearly 5 grams of glutamine – the most abundant amino acid in muscle. This nutrient profile can help active adults build muscle size and strength.
Post-Workout Proteins Put To The Test
Whey is a rapidly digesting protein found in milk. Casein is a slowly digesting protein that also comes from milk. Which one or combination is better for muscle building after weight training? A study published in the International Journal of Sport Nutrition and Exercise Metabolism put 3 options to the test with experienced weight lifters enrolled in a 9-week resistance training program.
After each workout, subjects got a protein shake made with all whey protein, half whey and half casein or 20% whey and 80% casein. Body composition and strength measurements taken before and after the 9-week program showed similar increases across all groups. The only difference was in blood tests that showed higher leucine bioavailability after consuming the all when and 50% whey shakes. Leucine is one of the three Branched Chain Amino Acids (BCAAs).
CASEIN ICE CREAM
- 1 Scoop Gold Standard 100% Casein
- 2 Cups 2% Milk
- ½ Cup Fat Free Greek Yogurt
- 1 Cup Water (if using Ice Cream Maker)
- 1 Tbsp Glucomannan1 Tbsp Unsweetened Cocoa Powder
- 5 scoops of ice
- ½ Cup salt
- Place Gold Standard 100% Casein, Glucomannan, and Unsweetened Baking Cocoa in a bowl.
- Mix in 2% milk and fat free Greek yogurt.
- If you have an ice cream maker, pour in mix, add water and run for 30 minutes.
- If you don’t have an ice cream maker, seal ingredients in a zip lock bag.
- Fill a separate larger zip lock bag with ice and add ½ cup of salt. Let sit for 10 minutes.
- Place the sealed bag of ingredients inside the bag of ice and salt. Shake for 10 minutes.
- Remove small zip lock bag and check to see if ingredients are ice cream consistency.
Tip: Putting the ingredients bag in the freezer will thicken the consistency.
Use other flavors of Gold Standard 100% Casein in order to create a variety of ice cream flavors. Add your favorite toppings to mix things up.
*Macros will vary depending on Casein flavor and toppings.
Recipe Makes: 6 Servings