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General Practice 2023

Caseína: what é, what it is for, types and how to take it

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Caseína: what é, what it is for, types and how to take it
Caseína: what é, what it is for, types and how to take it

Casein is the main protein present in cow's, sheep's or goat's milk, and is rich in amino acids, such as tryptophan, leucine and valine, which stimulate muscle mass gain, being normally prescribed for athletes and practitioners of regular physical activities.

In addition, casein is lower in fat than other protein supplements and takes longer to digest, also helping with weight loss, diabetes control and high blood pressure.

Casein is naturally present in foods such as milk, cheeses, cream and yogurt, but it is usually recommended in the form of supplements, as it is more concentrated, which favors the desired results, such as hydrolyzed casein, micellar casein or calcium caseinate, which are found in he alth food and supplement stores.


What is it for

Casein is a supplement used primarily in supplement form by athletes and regular exercisers. Thus, the regular consumption of casein, which must be indicated by a nutritionist or nutritionist, serves to:

  • Promote weight loss: the use of casein supplement contributes to weight loss, because this protein helps balance hunger and satiety hormones, controlling hunger;
  • Facilitate muscle mass gain: casein does not interfere with overnight fat burning, does not interfere with the weight loss process and even stimulates muscle mass gain;
  • Control and prevent diabetes: as a protein that reduces food absorption, casein helps balance blood glucose and insulin levels, preventing and helping diabetes control;
  • May help control high blood pressure: Casein helps to decrease blood levels of angiotensin-converting enzyme, an enzyme that is responsible for the contraction of blood vessels, the which leads to increased blood pressure.

To obtain the benefits of using casein, it is essential to maintain a balanced diet and practice physical activities regularly.

Furthermore, before starting the use of the casein supplement, it is recommended to go through a consultation with a nutritionist or nutrologist to assess the current he alth status and individual goals.

How to take casein

The main recommendation is that casein is consumed about 30 minutes before bed, because at night hormones are produced that help in muscle mass gain. However, for glycemic control, weight loss and high blood pressure control, the supplement can be consumed throughout the day.

The amount of casein varies according to the goal, he alth status and individual physical activity practices, ranging between 0.8 and 2.2g / kg of body weight per day, which must be mixed to 200 ml of water or fruit juice.

It is important to remember that, as it is a supplement, casein must be consumed under the guidance of a nutritionist or nutritionist.

Main types of Casein

The main types of casein supplements are:

1. Micellar Casein

Micellar casein is the purest form of protein and is slowly absorbed in the intestine, helping to control hunger and glucose levels and increase muscle mass gain. It is a high quality protein, but it is more difficult to dissolve in liquids, so it is interesting to use a mixer or cocktail shaker to help dilute the supplement in water or juice.

2. Hydrolyzed Casein

Hydrolyzed casein is composed of casein already broken down into smaller sizes, which will facilitate and accelerate the absorption of the supplement. It is similar, but has an even slower absorption than hydrolyzed whey protein and a little faster than micellar casein.

3. Calcium Caseinate

Calcium caseinate is a supplement made from casein from skim milk, plus calcium hydroxide, a compound that helps dissolve the supplement. This supplement is usually easier to mix into juices and smoothies when compared to micellar casein and hydrolyzed casein, but offers fewer he alth benefits.

Who cannot consume

The supplement should not be consumed by those who are allergic to casein protein, which is found in cow's, sheep's or goat's milk for example.

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