Miscellar Casein
Micellar casein is a type of protein supplement that is made from skim milk. It is the most common form of casein protein supplement available and contains 80-82% protein by weight. Unlike whey protein, which is quickly absorbed by the body, micellar casein is digested slowly, making it a good option for use before bed or between meals to help reduce muscle protein breakdown.
Benefits of Micellar Casein:
- Aids in muscle growth: Casein protein promotes muscle growth and repair due to its high amino acid content.
- Reduces muscle protein breakdown: Micellar casein is digested slowly, which helps reduce muscle protein breakdown.
- Promotes feelings of fullness: Casein protein promotes feelings of fullness and can help with weight loss goals.
- High in beneficial nutrients: Some casein protein powders are an excellent source of calcium, supplying about 50% of the daily value per serving.
Case Studies:
A study published in the Journal of the International Society of Sports Nutrition found that consuming micellar casein before bed helped increase muscle mass and strength in resistance-trained men. Another study published in the Journal of Nutrition found that consuming micellar casein before bed helped reduce muscle protein breakdown in healthy young men.
Recommended Dosage:
The recommended dosage for micellar casein varies depending on individual needs and goals. A typical dose is between 20 and 40 grams daily. Casein protein is generally considered safe for most people when consumed in appropriate amounts. However, some people may experience side effects such as bloating, gas, or stomach discomfort. Additionally, casein protein is a common allergen and should be avoided if you have a milk allergy.
Sources:
- https://www.healthline.com/nutrition/what-is-casein
- https://www.healthline.com/nutrition/casein-protein-is-highly-underrated
- https://examine.com/supplements/casein-protein/
- https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0318-7
- https://academic.oup.com/jn/article/145/9/1986/4585687
- https://www.verywellhealth.com/casein-5081318
