Casein is a slow digestive protein from dairy, which people often take as a supplement
Casein releases amino acids, so people take it before bed to help with recovery and reduce muscle breakdown during sleep. Many studies have shown it helps increase muscle growth, along with a ton of other benefits.
Casein Is Derived From Milk just like Whey protein
Milk contains two types of proteins which are casein and whey, the Casein takes up about 80% of the milk protein, and whey takes up 20%.
Casein protein is a slow digestive protein, whereas whey protein digested very quickly. This is an important difference between these two traditional dairy proteins.
Like animal proteins, casein is a complete source of protein. This means it provides all the essential amino acids your body needs for growth and repair.
It also contains various unique proteins and bioactive compounds, some of which have health benefits.
There are two primary forms:
Casein Hydrolysate: This form is predigested and rapidly absorbed.
Micellar casein: This is the most traditional way and is digested slowly.
It may also contain various micronutrients, such as calcium, but the exact composition will vary depending on the brand.
For taking such a long time to digest Casein is well known as a “time-release” protein because of its slow absorption rate in the body. This means that it feeds your cells with amino acids at a low level over an extended period.
It can help your cells synthesize protein, even during times when your body might typically be breaking down its muscles to feed itself, such as when you haven’t eaten for some time. This is called “anti-catabolic” which helps reduce muscle breakdown.
One study tested digestion speed by providing participants with either casein or whey protein shake. Researchers monitored the blood amino acid content, specifically the critical amino acid leucine, for seven hours after ingestion.
In another study, researchers had participants take either whey or casein protein and then measure their digestion rate by analyzing levels of the amino acids and leucine over a seven-hour period. They found that circulating levels of leucine rose 25% higher in the whey protein group, indicating faster digestion.
This protein is an anti-catabolic protein, and it broke down within the body due to its slow absorption rate and sustained a supply of amino acids to muscle cells.
Casein Protein Is Very Effective for Muscle Growth
Athletes have been using this supplement for decades. It contains all the essential amino acids that your body is unable to produce naturally but most important; it provides a high amount of leucine, which initiates muscle protein synthesis.
If you only consume a little amount of protein, it may help you boost muscle growth simply by increasing your protein intake. Researchers compared those who took casein to two other groups that consumed whey protein and didn’t have protein. They found that the casein group had double the muscle growth and tripled the fat loss compared to the nonprotein group. The casein group also experienced more fat loss than the whey group.
It can also enhance long-term muscle mass by reducing protein breakdown. It’s accelerated during exercise or weight loss. So for this reason, casein is often used at night to prevent the protein breakdown that may occur, since you go through a relatively extended period without food while you sleep.
There was a study done on casein protein shake before bedtime, and it helped strength-training men increase type 2 muscle fiber size by 8.4 cm2 in the supplement group, compared to 4.8 cm2 in the training-only group. Also, they found the casein group had increased strength about 20% more than the training-only group.
Much like whey, casein has repeatedly been shown to increase muscle growth and strength; it may also help with fat loss.
The myth that high protein intake causes ill health has been proven wrong many times. Researchers and reviews have shown that there are no negative effects in healthy individuals. The only exception is those with current kidney or liver disease, who may need to limit their protein intake.
All this being said, some people are allergic to casein or intolerant to lactose, which is often found in the protein powder. Other people may become bloated or experience other digestive issues, but this depends on the individual. Like most sources of protein, it is safe for regular consumption and may even provide long-term health benefits.
Different types of cows produce different casein proteins
One of the proteins in casein which is called beta-casein and it exists in several forms. Most cow’s produce a mixture of A1 and A2 beta-casein, whereas some breeds contain only A2 beta-casein.
The research and debate on A1 and A2 beta-casein will continue, but in the meantime, this is probably not something you need to worry about.
If you are taking it before or after a workout, then it makes sense to use a faster-digesting form like whey protein.
Most people who take casein, take it before bed.
For example, you can put casein protein powder with water in a shaker bottle and mix it that way, or in a blender with some ice.
Also, you can put it in a bowl and stir it with water until it gets a pudding-like consistency, then put it in the freezer for a couple of minutes. Then it tastes a little like ice cream, especially with flavors like chocolate or vanilla.
Casein protein can be used daily to increase your total protein intake, but may be best to take it before bed, or if you are going to be without food for a while. This is because Casein is a slow-digesting protein that can boost muscle growth and help recovery after exercise.
Casein is a highly underrated source of quality protein, and you won’t be disappointed with the results if you try it.
We all know that we need protein to maintain a healthy diet and good looking body. However, there are some myths about protein that can cause you to be misled and send you down the wrong path. Not all the information you hear about protein is correct. Protein is an essential nutrient for your entire body. Beware of falling for these protein myths.
Myth 1: Protein intake automatically builds muscle.
One frequent myth I hear revolves around eating protein such as chicken, meat, or other foods and magically getting biter and stronger. Unfortunately, eating protein meals is not going to make you put on muscle overnight. If you don’t have a fitness routine, the protein you eat won’t lead to muscle gains. You have to workout consistently in addition to eating protein to see results.
Myth 2: States that protein sources are all the same.
Protein gets broken down into amino acids in your body. Is the source of protein really that important. For instance if it’s coming from a candy bar with nuts or a protein shake? To be perfectly honest the source of the protein does matter. For example, animal and plant protein sources aren’t the same. The primary difference between them is that many plant sources don’t have all the essential amino acids your body requires. In addition, it’s harder for your body to extract some of the protein from plant sources.
Myth 3: You can’t overeat protein.
This is not true at all. Eating too much protein can have some negative consequences. You have been warned time and time again about eating too many carbohydrates and fats. But you don’t often hear warnings about eating too much protein? On the contrary, many believe you can’t overindulge in protein. This is simply a false belief, and there are negative consequences to eating too much protein. Some of the common problems you incur when eating too much protein is weight gain. Extra protein can turn into fat that is stored in the body. In addition, eating too much protein can cause kidney damage and bad breath.
Myth 4: You have to eat protein after every workout to see results.
You may feel it necessary to eat protein after workouts because of this myth. The whole idea behind the myth is that you need protein to rebuild the muscles you just worked. The protein can refuel your body after a strenuous workout at the gym. However, if you do not eat right away or just forget, then it’s not that big an issue. Research shows that having a large amount of protein right after a workout doesn’t offer any long-term gains or benefits. As long as you’re getting enough protein from your meals and other snacks during the day, you don’t have to rush to eat more protein right after running for a mile.
Myth 5: Protein will help you lose weight.
Protein is an important part of a weight loss plan, but eating Protein alone isn’t enough to create a successful weight loss program. For example, if you dramatically increase the amount of protein you eat, but don’t exercise or change other habits, then you may not lose any weight, in fact you may gain weight. Protein isn’t a magic pill that will melt pounds away the minute you increase your protein consumption. It’s still important to control your calories, work out, and eat healthier.
Protein is a crucial nutrient, but it’s important to avoid falling for these myths. For your best results, maintain a healthy, balanced diet with the proper amounts of Protein, Fats and Carbohydrates and be sure to exercise to stay fit.
A recent study found that less than 10% of Americans are eating enough fruits and vegetables. According to the Centers for Disease Control and Prevention, fewer than 15% of Americans are consuming the recommended 2 to 4 daily servings of fruit, and less than 9% consume 3 to 5 servings of vegetables.
If you’re going to beat the cravings, you will need to rewire your brain so you crave Brussel sprouts more than bacon. Each time you choose healthier foods, you’re strengthening your desire for them. Take a look at these recommendations for changing the way you think and eat.
Changing the Way You Think
Remember your primary intent and focus is here. You will need to have a pinpoint focus on why you choose to consume nutritious whole foods. Eliminating empty calories can help you look and feel your best. You’ll have more energy, and will be less susceptible to illness or disease
Plan ahead. Ask yourself if a few minutes of munching on candy and chips is worth the consequences and the result. Would your future self-be better off if you snacked on a banana, celery, or baby carrots?
Study nutrition. It is quite simple to google information or perhaps do a YouTube search if you prefer video learning, for all the information you need to fully educate yourself on what foods to eat to maintain a healthy diet, and become a fat burning machine. The more you know about how your diet affects your health, the stronger your motivation will be. Schedule a session with a registered dietician or browse online to learn more about reading food labels and restaurant menus.
Form new habits. It’s easier to start a positive new habit than to break an old routine. If you’re used to eating a donut with your coffee, treat yourself to a few almonds instead of going hungry.
Focus on rewards that don’t involve food. If emotional eating is a concern, you may need to seek gratification elsewhere. Reward yourself by buying yourself a new shirt or pair of jeans, or spending time with friends at a special place like a theater, hiking in the mountains, or any other fun activity you enjoy doing.
Recruit support. Speaking of friends, social support is vital. Surround yourself with others who are trying to eat well so you can share encouragement and feedback.
Changing the Way You Eat
Add healthy fats. You may have noticed a recent shift in nutritional advice. Experts are now talking less about avoiding fats, and more about choosing healthy fats. Broccoli can be a lot more appealing when you drizzle on olive oil.
Hunt for deals. Perhaps the high price of some superfoods is putting a damper on your organic grocery store shopping. Shop for seasonal produce or you can even grow your own. Stock up on inexpensive staples like beans and lentils. Visit the bulk bins where you can save on packaging costs, and sample small quantities until you discover your favorite grains and seeds.
Beautify your place settings. Presentation makes a big difference. Sit down to eat. Create an attractive centerpiece or light candles. Use colorful dishes and bowls.
Branch out. If kale is starting to bore you, experiment with other salad greens like oakleaf or mizuna. Sign up for cooking classes or visit the library for more ideas about what to make for dinner.
Carry snacks. Bring hummus or yogurt to the office with you for your afternoon break. You’ll soon like your own fresh food better than the packaged goods in the vending machines.
Make it convenient to eat healthy foods. The foods we crave are often the ones that require a minimal effort like cookies and frozen dinners. You can make healthy substitutes just as handy. Keep a bowl of fruit on your dining room table. Buy whole-wheat pizza crusts you can top with cut vegetables and cheese for a hot meal in minutes.
Imagine looking forward to a bowl of beets with the same enthusiasm you usually reserve for double-fudge brownies. Some simple mental training, along with adjusting a few lifestyle habits, will have you craving food that’s good for you.
6. SUGAR CAUSES INSULIN RESISTANCE, DIABETES, AND WEIGHT GAIN
Insulin drives glucose into cells from the bloodstream. Elevated blood glucose is toxic, so when excessive amounts of glucose cannot be used properly the pancreas begins to secrete more and more insulin in order to remove it from the bloodstream, leading the body to become insulin resistant. When the body becomes resistant to insulin, the pancreas stops doing its job properly, which is a contributing factor of type II diabetes, which now afflicts about 300 million people worldwide. Insulin also has another important function. It signals the body to store fat, which leads to obesity. Sugar causes weight gain via various mechanisms, including elevated insulin and leptin resistance
7. SUGAR CAUSES PREMATURE AGING
Sugar can attach to proteins in the bloodstream, resulting in AGEs (Advanced Glycation End Products) that damage collagen and elastin production, which are responsible for maintaining skin’s elasticity.
8. SUGAR LEADS TO DEPRESSION, ANXIETY, CHRONIC FATIGUE, AND MOOD SWINGS
Consuming sugar leads to a spike in both blood sugar and feel-good serotonin levels in the brain. When the sugar withdraws from our system, we experience a “crash” creating a cycle of craving and bingeing in both our bodies and our minds. This is not fun for anyone.
9. SUGAR INCREASES HYPERACTIVITY IN CHILDREN
Refined sugars from processed snacks like sweets and crackers enter the bloodstream quickly, producing rapid fluctuations in blood glucose levels that trigger adrenaline and make children more active. Consider more kid friendly gluten free snacks to help avoid this.
10. SUGAR CAN AFFECT YOUR CHOLESTEROL
Most of the fat generated in the liver gets shipped out as Very Low-Density Lipoprotein (VLDL) particles. High sugar consumption lowers levels of the “good” HDL cholesterol that helps remove VLDL or “bad” cholesterol from the artery walls and has been shown to increase levels of the small, dense LDL and oxidized LDL, which are very bad. This type of fat found in the blood poses an increased risk for heart disease and metabolic syndrome- which is a stepping stone towards obesity, heart disease, diabetes and a shorter lifetime with poor health.
Sugar is empty calories. Consuming a large part of calories as fructose can lead to serious adverse effects on blood markers in as little as 10 weeks. People who eat them instead of other more nutritious foods will probably become deficient in many important nutrients. No doubt about that cutting out refined sugar may be difficult at first, but within a matter of time you’ll begin to experience the positive effects it will have on your mind, body, and overall well-being.
Excess sugar consumption has been associated with many Western diseases. Added sugar is so harmful that it’s probably the single worst ingredient in the modern diet. Refined sugar was nearly nonexistent in the human meal plan until recent times. Today, the over-consumption of sugar is the number one cause of the American obesity epidemic. While the USDA recommends only 8 teaspoons (32 grams) of added sugar per day, the average American eats approximately 53 teaspoons (212 grams).
Unfortunately, the majority of processed foods are jam-packed with it. What’s disturbing is that it lurks in even the most unsuspecting places – breads, sauces, spices, salad dressings, even frozen fruit. With 56 names for refined sugar ingredients (including High Fructose Corn Syrup, Corn Syrup or Corn Syrup Solids, Sucrose and Fructose) manufacturers cleverly disguise this toxic substance in the ingredients lists to make our food taste good.
Sugar contributes to many negative health effects – and not just hyperactivity and tooth decay, but sickness, disease, and cancer. Something as simple as cutting sugar from your diet can prevent these adverse effects, offering not only a smaller waistline but a longer, better condition of life.
1. SUGAR IS DETRIMENTAL TO THE LIVER
A major reason added sugar, especially High Fructose Corn Syrup, is bad for you is that it supplies a large amount of fructose. Refined sugar is half glucose and half fructose. The liver is the only organ that can metabolize fructose. When too much fructose enters the liver, it gets turned into fat that can build up over time and ultimately lead to disease. This process is probably one of the leading causes of the epidemics of many chronic, Western diseases. When we eat a lot of fructose, many things in the body start to go wrong. Eating a lot of added sugar can cause deposition of fat in the liver and lead to Non-Alcoholic Fatty Liver Disease.
2. SUGAR CAUSES METABOLIC SYNDROMES AND WEIGHT GAIN
Insulin drives glucose into cells from the bloodstream. Elevated blood glucose is toxic, so when excessive amounts of glucose cannot be used properly the pancreas begins to secrete more and more insulin in order to remove it from the bloodstream, leading the body to become insulin resistant. When the body becomes resistant to insulin, the pancreas stops doing its job properly, which is a contributing factor to type II diabetes, which now afflicts about 300 million people worldwide. Insulin also has another important function. It signals the body to store fat, which leads to obesity. Sugar causes weight gain via various mechanisms, including elevated insulin and leptin resistance.
3. SUGAR IS ADDICTIVE
Like drugs, sugar stimulates the release of dopamine, a “feel-good” chemical in the brain. As we consume sugar, our bodies create more dopamine receptors that lead us to crave more sugar, resulting in a vicious cycle of sugar consumption. Our brain is hardwired to seek out activities that release dopamine. Activities that release an enormous amount of it are especially desirable. In certain individuals with a certain predisposition to addiction, this causes reward-seeking behavior typical of addiction to abusive drugs. Studies in rats demonstrate that they can, in fact, become physically addicted to sugar. Sugar, due to its powerful effects on the reward system in the brain, can lead to classic signs of addiction.
4. SUGAR DEPLETES ESSENTIAL MINERALS
Most products with added sugars in them contain very little nutrients and can, therefore, be classified as empty calories. Besides being empty calories with no value in nutrition, sugar actually depletes your body of essential minerals. Sugar causes essential minerals like sodium, potassium, magnesium, and calcium to be leached from the body weakening teeth and bones, causing tooth decay and diseases like osteoporosis.
5. SUGAR LOWERS YOUR IMMUNE SYSTEM
By lowering the efficiency of white blood cells for hours at a time after consumption, sugar compromises the immune system and hinders our ability to fight disease and infection.
Diabetes is a serious, chronic disease. In fact, two out of three people with diabetes will die from cardiovascular-related episodes, such as a heart attack or stroke. New research shows insulin resistance (from eating too many carbs and sugar and not enough fat) is one of the major factors that starts the brain-damage cascade, which robs the memory of over half the people in their 80s, leading to a diagnosis of Alzheimer’s disease.
Type 1 diabetes is a result of the immune system destroying insulin-producing cells. If insulin is not given for some time, blood sugar can rise to the point of causing diabetic ketoacidosis. This is a life-threatening condition that happens much more frequently in type 1. Type 2 diabetes is caused by diet and obesity where the body makes insulin, but the body’s cells are resistant to it. Type 4 diabetes is associated with older age, rather than weight gain. There is even a Type 1.5 that refers to a latent autoimmune diabetes diagnosed in adults.
Scientists now call Alzheimer’s disease “Type 3 diabetes.” … More recent studies show people with diabetes have a four-fold risk for developing Alzheimer’s. People with pre-diabetes or metabolic syndrome have an increased risk for having pre-dementia or mild cognitive impairment (MCI).Feb 12, 2016
Dementia actually begins when you’re younger and takes decades to develop and worsen. So you can impact your brain through your diet and heal your body. Cognitive decline and memory loss can be prevented and even reversed. The underlying causes of Alzheimer’s disease begin with too much sugar on the brain. The cycle starts when we over-consume sugar and don’t eat enough fat, which leads to a coined term as diabesity. Diabesity leads to inflammation, which creates a vicious cycle that wreaks havoc on your brain.
Balance Your Blood Sugar Levels
To prevent or reverse the damage, you must control your insulin and balance your blood sugar levels, which will allow you to overcome inflammation and balance your mood, help your focus, help boost your energy level, and prevent all of the age-related brain diseases including Alzheimer’s. You can achieve this by taking out the bad stuff (refined carbs, sugar, alcohol, caffeine, processed foods, dairy, and inflammatory, omega-6 rich oils such as vegetable and seed oils) and putting in the good stuff (healthy fats like avocados, walnuts, almonds and cashews, grass-fed meats, pastured chicken and eggs, olive and coconut oil). At least 75% of your plate, by volume, should be filled with colorful plant foods. These colorful super-foods are loaded with brain-boosting stuff like phytonutrients.
Eat Healthy Fats
Foods with good fats include omega 3 fats in wild fatty fish, as well as coconut oil, extra-virgin olive oil, avocados, whole eggs, nuts, and seeds. Plan on having fish twice a week and try to incorporate other healthy fats in new ways. Some people love fatty coffee (coffee with either butter, coconut oil or MCTs added). Add a dash of extra virgin olive oil to your avocados and salads. Avocados are about 77% fat, a great source of fiber and are among the best sources of potassium in the diet.
This doesn’t mean you have to hit the gym every day and become a bodybuilder, it means that even a 30-minute walk can help. Then you can incorporate high-intensity interval training or weight lifting on other days. Studies show physical activity can prevent and even slow down the progression of cognitive decline and brain diseases like dementia. More importantly, it reduces inflammation, improves mood, balances neurotransmitter function, and increases neuroplasticity and neurogenesis.
Just these 3 strategies go a long way by giving your brain a chance to heal, recover, and experience fewer memory problems. Even if you aren’t suffering from cognitive decline, you should take these steps because they can help you prevent the aging of your brain and help you achieve lifelong health.