1.3 Chemical properties of casein

About 95% of casein is found in milk in the form of relatively large colloidal particles - micelles - which have a loose structure, they are highly hydrated.

In solution, casein has a number of free functional groups that determine its charge, the nature of its interaction with H 2 O (hydrophilicity) and the ability to enter into chemical reactions.

The carriers of negative charges and acidic properties of casein are β and γ-carboxyl groups of aspartic and glutamic acids, positive charges and basic properties are the å-amino groups of lysine, guanide groups of arginine and imidazole groups of histidine. At pH of fresh milk (pH 6.6) casein has a negative charge: the equality of positive and negative charges (isoelectric state of the protein) occurs in an acidic medium at pH 4.6–4.7; therefore, dicarboxylic acids predominate in the composition of casein, in addition, the negative charge and acidic properties of casein enhance the hydroxyl groups of phosphoric acid. Casein belongs to phosphoroproteins - it contains H 3 PO 4 (organic phosphorus) attached by a monoester bond to serine residues.

Hydrophilic properties depend on the structure, the charge of the molecules, the pH of the medium, the concentration of salts in it, and other factors.

With its polar groups and peptide groups of the main chains, casein binds a significant amount of H 2 O - no more than 2 hours per 1 hour of protein, which is of practical importance, ensures the stability of protein particles in raw, pasteurized and sterilized milk; provides structural and mechanical properties (strength, ability to separate whey) of acidic and acid-rennet clots formed during the production of fermented milk products and cheese, since during the high-temperature heat treatment of milk β-lactoglobulin is denatured interacting with casein and the properties of hydrophilic casein are enhanced: providing the moisture-holding and water-binding capacity of the cheese mass during cheese ripening, that is, the consistency of the finished product.

Casein is an amphoterin. In milk, it has pronounced acidic properties.

UNSD SOO -

Its free carboxyl groups of dicarboxylic amino acids and hydroxyl groups of phosphoric acid interact with ions of salts of alkali and alkaline earth metals (Na +, K +, Ca +2, Mg +2) to form caseinates. Alkaline solvents in H 2 O, alkaline earth ones are insoluble. Calcium and sodium caseinate are of great importance in the production of processed cheeses, in which part of the calcium caseinate is converted into a plastic emulsifying sodium caseinate, which is increasingly used as an additive in food production.

Free amino groups of casein interact with an aldehyde, for example with formaldehyde:

R - NH 2 + 2CH 2 O → R - N

This reaction is used in the determination of protein in milk by the formal titration method.

The interaction of free amino groups of casein (primarily S-amino groups of lysine) with aldehyde groups of lactose and glucose explains the first stage of the melanoidin formation reaction:

R - NH 2 + C - R R - N = CH - R + H 2 O

aldosylamine

For the practice of the dairy industry, of particular interest is primarily the ability of casein to coagulate (precipitate). Coagulation can be carried out using acids, enzymes (rennet), hydrocolloids (pectin).

Depending on the type of precipitation, a distinction is made between acid casein and rennet casein. The first contains little calcium, since H 2 ions leach it from the casein complex, rennet casein is a mixture, on the contrary, of calcium caseinate and it does not dissolve in weak alkalis, in contrast to acid casein. There are two types of casein obtained by acid precipitation: fermented milk cottage cheese and raw casein. When obtaining fermented milk curd, acid is formed in milk biochemically - by cultures of microorganisms, and the separation of casein is preceded by a stage of gelation. Raw casein is obtained by adding lactic acid or mineral acids, the choice of which depends on the purpose of casein, since under their influence the structure of precipitated casein is different: lactic acid casein is loose and granular, sulfuric acid is granular and slightly greasy; hydrochloric acid - viscous and rubbery. During precipitation, calcium salts of the acids used are formed. Calcium sulphate, which is sparingly soluble in water, cannot be completely removed by washing the casein. The casein complex is quite thermally stable. Fresh normal milk with a pH of 6.6 curdles at a temperature of 150 ° C in a few seconds, at a temperature of 130 ° C in more than 20 minutes, at 100 ° C within a few hours, so the milk can be sterilized.

Casein coagulation is associated with its denaturation (coagulation), it appears in the form of casein flakes, or in the form of a gel. In this case, flocculation is called coagulation, and gelation is called coagulation. Visible macroscopic changes are preceded by submicroscopic changes on the surface of individual casein micelles, they occur under the following conditions:

When milk is condensed, casein micelles forms particles loosely bound to each other. This is not observed in condensed milk with sugar;

During starvation, micelles disintegrate into submicelles, their spherical shape is deformed;

When heated in an autoclave> 130 ° C, the main valence bonds are broken and the content of non-protein nitrogen increases;

When spray drying - the shape of micelles is preserved in the contact method - their shape changes, which affects the poor solubility of milk;

With freeze drying, the change is negligible.

In all liquid dairy products, visible casein denaturation is highly undesirable.

In the dairy industry, the phenomenon of coagulation of casein together with whey proteins produces coprecipitates, CaCl 2, NH 2 and calcium hydroxide are used.

All processes of casein denaturation, except for salting out, are considered irreversible, but this is true only if the reversibility of processes is understood as the restoration of the native tertiary and secondary structures of milk proteins. Of practical importance is the reversible behavior of proteins, when they can pass from a precipitated form again to a colloidal dispersed state. Rennet coagulation is in any case an irreversible denaturation, since it cleaves the main valence bonds. Rennet caseins cannot go back to their original colloidal form. Conversely, reversibility can promote gelation of freeze-dried H-casein vapor when a concentrated sodium chloride solution is added. Let us also reverse the formation of a soft gel with thixotropic properties in UHT milk at room temperature. At the initial stage, gentle shaking leads to peptization of the gel. Casein acid precipitation is a reversible process. As a result of the addition of an appropriate amount of alkali, the casein in the form of caseinate is again converted into a colloidal solution. The flaking of casein is also of great importance from the point of view of nutritional physiology. A soft curd is formed when weakly acidic components are added, for example, citric acid, or some of the calcium ions are removed by ion exchange, as well as when milk is pretreated with proteoleptic enzymes, since such a clot forms a thin soft clot in the stomach.

Spindles, which are also formed by microtubules. Centrioles polarize the process of cell division, ensuring the divergence of sister chromatids (chromosomes) in the anaphase of mitosis. genetics cell ontogenesis hybrid The laws of G. Mendel In his experiments on crossing Mendel used the hybridological method. Using this method, he studied inheritance according to individual characteristics, and not across the whole complex, ...

Moreover, acidic ones predominate. The number of individual groups of amino acids in proteins depends on zootechnical factors, which determines their physicochemical composition. Milk is complete in terms of the content of essential amino acids. Composition of essential AA in some proteins% Amino acids Ideal protein Casein Whey milk proteins Egg protein Wheat protein ...

B12 is satisfied due to its synthesis by the microflora of the gastrointestinal tract. Milk contains about 0.4 mcg of vitamin B12 per 100 g (daily requirement is 3 mcg). Milk and dairy products cover more than 20% of a person's daily need for vitamin B12. Ascorbic acid (vitamin C). She participates in the redox processes in the body. ...

Part of it is contained in the cytoplasm of cells. RNA content is usually 5-10 times that of DNA. The RNA / DNA ratio in cells is the higher, the more intense the protein synthesis in them. Nucleic acids are highly acidic and carry a high negative charge at physiological pH values. In this regard, in the cells of organisms, they easily interact with various cations and ...

About 95% of casein is found in milk in the form of relatively large colloidal particles - micelles - which have a loose structure, they are highly hydrated.

In solution, casein has a number of free functional groups that determine its charge, the nature of its interaction with H 2 O (hydrophilicity) and the ability to enter into chemical reactions.

The carriers of negative charges and acidic properties of casein are also Y-carboxyl groups of aspartic and glutamic acids, positive charges and basic properties of α-amino groups of lysine, guanide groups of arginine and imidazole groups of histidine. At pH of fresh milk (pH 6.6) casein has a negative charge: the equality of positive and negative charges (isoelectric state of the protein) occurs in an acidic medium at pH 4.6–4.7; hence - but in the composition of casein dicarboxylic acids predominate, in addition, the negative charge and acidic properties of casein enhance the hydroxyl groups of phosphoric acid. Casein belongs to phosphoroproteins - it contains Н 3 РО 4 (organic phosphorus) attached by a monoester bond to serine residues:

R CH - CH 2 - O - P = O = O

Casein serine phosphoric acid

Hydrophilic properties depend on the structure, the charge of the molecules, the pH of the medium, the concentration of salts in it, and other factors.

With its polar groups and peptide groups of the main chains, casein binds a significant amount of H 2 O - no more than 2 hours per 1 hour of protein, which is of practical importance, ensures the stability of protein particles in raw, pasteurized and sterilized milk; provides structural and mechanical properties (strength, ability to separate whey) of acidic and acid-rennet clots formed during the production of fermented milk products and cheese, since in the process of high-temperature heat treatment of milk, lactoglobulin is denatured interacting with casein and the properties of hydrophilic casein are enhanced: water-holding and water-binding capacity of the cheese mass during cheese ripening, i.e. the consistency of the finished product.

Casein-amphoterin. In milk, it has pronounced acidic properties.

UNSD SOO -

Its free carboxyl groups of dicarboxylic AA and hydroxyl groups of phosphoric acid interact with ions of salts of alkali and alkaline earth metals (Na +, K +, Ca +2, Mg +2) to form caseinates. Alkaline solvents in H 2 O, alkaline earth ones are insoluble. Calcium and sodium caseinate are of great importance in the production of processed cheeses, in which part of the calcium caseinate is converted into a plastic emulsifying sodium caseinate, which is increasingly used as an additive in food production.

Free amino groups of casein interact with aldehyde (formaldehyde)

R - NH 2 + 2CH 2 O R - N

This reaction is used in the determination of protein in milk by the formal titration method.

The interaction of free amino groups of casein (primarily the amino groups of lysine) with the aldehyde groups of lactose and glucose explains the first stage of the melanoidin formation reaction

R - NH 2 + C - R R - N = CH - R + H 2 O

aldosylamine

For the practice of the dairy industry, of particular interest is primarily the ability of casein to coagulate (precipitate). Coagulation can be carried out using acids, enzymes (rennet), hydrocolloids (pectin).

Depending on the type of precipitation, a distinction is made between acid casein and rennet casein. The first contains little calcium, since H 2 ions leach it from the casein complex, rennet casein is a mixture, on the contrary, of calcium caseinate and it does not dissolve in weak alkalis, in contrast to acid casein. There are two types of casein obtained by acid precipitation: fermented milk cottage cheese and raw casein. When obtaining fermented milk curd, acid is formed in milk biochemically - by cultures of microorganisms, and the separation of casein is preceded by a stage of gelation. Raw casein is obtained by adding lactic acid or mineral acids, the choice of which depends on the purpose of casein, since under their influence the structure of precipitated casein is different: lactic acid casein is loose and granular, sulfuric acid is granular and slightly greasy; hydrochloric acid - viscous and rubbery. During precipitation, calcium salts of the acids used are formed. Calcium sulphate, which is sparingly soluble in water, cannot be completely removed by washing the casein. The casein complex is quite thermally stable. Fresh normal milk with a pH of 6.6 curdles at a temperature of 150 ° C in a few seconds, at a temperature of 130 ° C in more than 20 minutes, at 100 ° C within a few hours, so the milk can be sterilized.

Casein coagulation is associated with its denaturation (coagulation), it appears in the form of casein flakes, or in the form of a gel. In this case, flocculation is called coagulation, and gelation is called coagulation. Visible macroscopic changes are preceded by submicroscopic changes on the surface of individual casein micelles, they occur under the following conditions

• - when condensing milk - casein micelles forms particles loosely bound to each other. This is not observed in condensed milk with sugar;
• - during starvation - micelles disintegrate into submicelles, their spherical shape is deformed;
• - when heated in an autoclave at 130 ° C, the main valence bonds are broken and the content of non-protein nitrogen increases;
• - during spray drying - the micelle shape is preserved. with the contact method, their shape changes, which affects the poor solubility of milk;
• - with freeze drying - the change is insignificant.

In all liquid dairy products, visible casein denaturation is highly undesirable.

In the dairy industry, the phenomenon of coagulation of casein together with whey proteins produces coprecipitates, CaCl 2, NH 2 and calcium hydroxide are used.

All processes of casein denaturation, except for salting out, are considered irreversible, but this is true only if the reversibility of processes is understood as the restoration of the native tertiary and secondary structures of milk proteins. Of practical importance is the reversible behavior of proteins, when they can pass from a precipitated form again to a colloidal dispersed state. Rennet coagulation is in any case an irreversible denaturation, since it cleaves the main valence bonds. Rennet caseins cannot go back to their original colloidal form. Conversely, reversibility can promote gelation of freeze-dried H-casein vapor when a concentrated sodium chloride solution is added. Let us also reverse the formation of a soft gel with thixotropic properties in UHT milk at room temperature. At the initial stage, gentle shaking leads to peptization of the gel. Casein acid precipitation is a reversible process. As a result of the addition of an appropriate amount of alkali, the casein in the form of caseinate is again converted into a colloidal solution. The flaking of casein is also of great importance from the point of view of nutritional physiology. A soft curd is formed when weakly acidic components are added, for example, citric acid, or some of the calcium ions are removed by ion exchange, as well as when milk is pretreated with proteoleptic enzymes, since such a clot forms a thin soft clot in the stomach.

Recently, among people involved in fitness and bodybuilding, the so-called "slow", casein protein is in great demand. It is called "slow" because of the slow rate of absorption by the gastrointestinal tract (GIT). Taking casein protein supplements has a number of positive benefits, which we will discuss in this article.

Casein is a complex protein found in milk and whey (a byproduct of dairy production). The highest content of casein is observed in cottage cheese, with any fat content.

Entering the stomach, casein under the action of enzymes forms a solid dense mass, which is very slowly broken down into amino acids. This is how the long-term assimilation of casein occurs.

It should be noted that the presence of other nutrients (proteins, fats or carbohydrates) in the stomach and intestines will not speed up the digestion of this protein. On the contrary, the assimilation of all substances will also be slowed down. This property of casein protein is used by professional athletes in order not to cause one-time surges of insulin (sugar) in the blood, which can potentially contribute to obesity (we will talk about the relationship of sharp fluctuations in sugar levels with obesity in a separate article).

The main properties of casein

• Slowly absorbed;
• Slows down the digestion of other nutrients;
• Suppresses hunger;
• Does not cause a strong surge of insulin in the blood;
• It cannot be considered as a way to quickly suppress catabolism, but at the same time, after assimilation, it inhibits this process for a long time;
• Has a complete amino acid composition;
• Does not cause allergic reactions and does not contain lactose;
• Not ideal for gaining muscle mass.

Classification of casein supplements
At the moment, there are only two subspecies of this protein:

• Calcium caseinate;
• Micellar casein.

Calcium caseinate extracted by chemical reactions. Conventionally, only this type of protein can be called "chemical". Ordinary cow's milk is subjected to heat treatment and subsequent filtration using various chemical mixtures, the result of which is the appearance of caseinates in powder form. The big disadvantage of this method is the lack of general control over the procedure, as a result of which the resulting casein can be of relatively low quality. Also, its assimilation will be more difficult for the human gastrointestinal tract, which cannot be said about the other subspecies of casein protein.

Micellar casein is also extracted from milk, but in this case, a more gentle processing method is used - ultrafiltration. No temperature or chemical reactions are used, just simple cleaning. The final product has a balanced amino acid composition and is easily absorbed by absolutely all users. At the moment, it is micellar casein that is the world standard among casein supplements.

The cost of this type of supplement varies slightly. So, casein of the micellar type costs a little more, but at the same time it boasts a pleasant taste and complete absorption. Overall, the quality of micellar casein is worth paying a little more for.

As for calcium caseinate, recently it has been added only to or.

Why do you need casein?
Casein protein is an ideal way to suppress long-lasting hunger and hunger in general. It is most optimal to use it at night, i.e. before bedtime. Such a supplement does not increase the level of insulin in the blood, therefore, does not suppress the production of its own growth hormone (it is known that insulin is an antagonist of the main anabolic hormone testosterone).

At the same time, casein prevents muscle fibers from being destroyed by cortisol, since the level of amino acids in the blood is replenished every minute with proteins from casein, which is split in the gastrointestinal tract.

It is also used for weight loss, when it is important for a person to suppress hunger for a long time in an adequate way. Previously, ordinary cottage cheese was used for this, but with the development of the sports supplement industry, people began to use casein, since it does not contain carbohydrates and fats, which cannot be said about ordinary cottage cheese.

In general, use a casein-based liquid protein shake when you will not be able to eat properly for a long time.

Many fans of "iron" sports consume casein during the working day. This prevents muscle catabolism and allows for maintenance. However, it is worth remembering that casein is not the best option for gaining muscle mass, since it does not contribute to a rapid increase in blood amino acids, as well as to accelerated protein synthesis in general.

For a set of muscles is best suited, and casein - for their preservation and protection from destruction. That is why, if you are doing "bodybuilding" seriously, we recommend purchasing and consuming both types of protein: whey and casein.

Benefits of casein for men
In practice, most athletes can progress perfectly well without casein supplementation. Because the "dire consequences" of catabolism are often exaggerated for purely marketing purposes. The body is adapted to work with both anabolism and catabolism. Homeostasis (i.e. balance in the body) is achieved in this way.

Buying casein is justified in the case when you have impressive muscle volume. For ordinary gym goers, whey protein, a can of creatine and a pack of vitamins will be sufficient. Everything else is additional options, the cost of which often does not justify the final efficiency.

Benefits of casein for women
For women, buying casein is a smart decision when losing weight ("drying").

On "drying" it is necessary to strictly control the total calorie content of the diet, and often women have to significantly limit the amount of daily food. Of course, such restrictions can cause intense hunger. A casein-based shake will help suppress hunger, and most importantly, it will not cause the release of insulin into the blood. It should also be noted that only casein protein gives a long-lasting feeling of fullness, as it is absorbed longer than other types. And about the features of the use of casein by women when losing weight we talk in a separate article.

Perhaps everyone has probably heard of casein protein. He is the main element. Unfortunately, this protein product is not always taken seriously. But in vain! After all, casein is very useful for both athletes and ordinary people. Its main feature is the correct intake of protein.

Translated from Latin, casein means cheese. By scientific definition, it is interpreted as a complex protein found in milk. This component is found in milk, which is used by almost all mammals on earth. The main part of it in milk is 82%, while whey in it is only 18%. When the milk turns sour, all the casein turns into a sediment, which consists in the formation of a curd mass. Thus, we can say with confidence that the cottage cheese mostly consists of casein.

The peculiarity of this product is that it has a storage function. This unique ability is achieved by its natural origin. Due to the fact that casein protein is broken down several times longer than regular protein in whey, the required amount of amino acids enters the human body. Such properties of casein allow it to be actively used by people involved in heavy sports, as well as those who want to get rid of excess body weight.

In various sports, it is most often used in the form of micellar casein. This means that the product is composed of suspended particles. When the product is mixed with water, the result is a rather thick consistency. It is very easy to use and you do not feel any discomfort or unpleasant aftertaste. When micellar casein enters the stomach, then a person feels a great surge of strength and full satiety, which will be felt for a long period of time.

This effect is achieved due to the fact that 100% casein contains 88% protein per 100 grams of mycelial product, with 1.5% being fats. It is worth noting the fact that casein protein does not contain carbohydrates! These unique features of the product enable the body to receive all the important amino acids. After taking casein, a person will feel full for about 6-8 hours. This time has a positive effect on muscle tissue. After all, they not only noticeably increase in mass, but also do not collapse between breaks in eating.

Casein protein is very effective in helping to burn fat and reduce hunger. If you actively exercise and consume this product, it will be very easy to achieve the desired result.

It's important to know!

A protein that is 100% protein does not exist in nature. Maximum only 95% !.

For gaining muscle mass, this kind of protein plays an important role. It has anti-catabolic properties.

It is not recommended to use casein before or after training. Thus, you will not achieve results. Indeed, during the period of physical activity, the body needs proteins that have the ability to quickly be absorbed. From this it follows that this product should be consumed only before bedtime, in the amount of 40 grams.

To lose body weight, take 2-4 times a day, 20-30 grams, and the same before bedtime. In this situation, it plays the role of saturation and preservation of muscles.

In the best way, casein will be absorbed in a dose of 30-40 grams. Moreover, it must be mixed with milk. When the product is combined with liquid, it is best to mix it with a shaker or mixer.

The taste of the drink will be similar to a curd product. If you want to experiment, then you can add cocoa, vanillin or sugar to it.

Do not forget that casein is taken into account in the daily diet of calories consumed. So for 100 grams of product, it will have 360 ​​kcal.

Casein Protein - Video

How to choose the right protein Creatine and Protein, Gainer or Protein - Which is Better to Choose? Protein or BCAAs, which is better? How to take protein

Speaking of sports nutrition, it is impossible not to mention this type of protein as casein. Casein protein, both in the world of amateur fitness and in the world of professional bodybuilding, it is a widely used supplement, which in its popularity and biological value is next to whey protein. But the most important difference between them is the degree of digestibility and the direct purpose of the reception. You can learn all about protein from my previous articles: and. Today I want to dwell in more detail on casein and answer such questions: can girls take casein? Which casein is better? How to choose the right casein protein? What's better casein for weight loss or low-fat cottage cheese? Answers to all these and many other questions of interest to you in this article.

Casein protein

Before moving on to considering casein directly as a sports nutrition, you need to figure out what kind of "beast" it is.

Casein Is a complex protein that is the basis of milk, and is contained in it in the form of calcium salts (calcium caseinate). This is why casein protein is considered the best source of calcium among all protein shakes in existence.

The name casein comes from the Latin word "caseus", which means "cheese". It is thanks to the milk protein casein that cheese and cottage cheese are obtained from milk.

Casein absorption rate

You've all heard of fast and slow carbohydrates, which differ in the rate at which they are absorbed by the body. Proteins also have their own division: there are fast proteins (the degree of assimilation from several minutes to a couple of hours) and slow proteins (the degree of assimilation is 5-12 hours). So casein refers to slowly digestible proteins that are digested by the body for quite a long time. Is this good or bad? This question cannot be answered unequivocally, as in the case of carbohydrates (our body needs both simple and complex carbohydrates), we need to consume one or another type of protein in the right quantities and at the right time.

When to take casein?

Whey protein, which is a fast-digesting protein, is best consumed 1) immediately after waking up, in order to saturate the body with the necessary amounts of protein with the morning meal; 2) within 20-30 minutes after training, in order to induce anabolic processes in the muscle tissue of the trainee.

Whey protein can also be consumed during the day if you need it, but you will get the most out of it in the morning and post-workout time.

Casein, on the other hand, has completely different properties. Due to the fact that the rate of its digestion in the body is 5-8 hours, the time of its use is best suited:

a) in the evening / before bedtime;

b) during the daytime, when it is not possible to take a normal meal (meal replacement).

In the first case, by drinking a serving of casein, you can fuel your muscles throughout the night, which will save them from catabolism. In the second case, you can avoid prolonged fasting.

Most likely, you already know that in order to, it is advisable to stick to every 2.5-3 hours throughout the day. This is primarily to support and give your body the green light to burn fat. In the opposite case, with 2-3 meals a day, the body turns on an emergency mode of storing fats and there can be no talk of any high metabolism, let alone losing weight. This is why taking casein during the day, when there is a possibility of missing a planned meal, will be just right. Casein protein will save you from hunger, as well as catabolic processes in the muscles.

But not everything is as straightforward as it might seem at first glance; casein intake has its own nuances. Depending on what goals you set for yourself (gaining muscle mass or losing weight), the timing of casein intake will also depend. Let's take a look at each option separately.

Casein for gaining muscle mass

If your goal is to build muscle mass, then the timing of the intake of casein protein can fall as in the daytime, when there is the likelihood of not eating during(the interval between meals is more than 3 hours), and in the evening. Moreover, it is advisable to drink an evening portion of casein right before bed... In both the first and second cases, casein acts as a protection for muscle tissue from catabolism.

A serving of casein is 30-40 grams.

Casein for weight loss

If your goal is to lose weight, then a daytime intake of a casein shake is suitable for you as meal replacement or healthy snack, as well as an evening meal, but not right before bedtime, as when gaining muscle mass, but 1.5-2 hours before bedtime... The fact is that, like any product, casein protein also has its own calorie content and nutritional value (a portion of casein averages 100-120 kcal), and therefore taking even the highest quality protein casein before bedtime will definitely negatively affect the fat burning process. Once in the body, casein protein still in small doses causes the secretion of insulin, which prevents the release of growth hormone at night, which is our nightly fat burning hormone. It is for this reason that drinking casein at night while losing weight is undesirable, but when gaining muscle mass, it is possible.

A serving of casein is 20-25 g.

And since we have already touched on the issue of the insulin factor, then let's figure out how things are with casein and its AI? It is known that cottage cheese has a high insulin index (read more about this in the article), and it consists of 80% casein, then does this mean that casein protein also has a high insulin index? Let's figure it out.

Types of casein

Casein comes in two flavors: calcium or sodium caseinate and micellar casein... They differ from each other in the way they are obtained.

• Calcium / sodium caseinate is produced by rigid processing of milk with various acids at high temperatures.
• And micellar casein is obtained by micro-ultra-filtration of milk. During such processing, milk is not exposed to strong heat and acid action, therefore micellar casein retains the natural structure of the protein, in contrast to calcium caseinate, where the protein is partially denatured.

Micellar casein is considered to be of much higher quality, and therefore costs a little more than regular caseinate.

Benefits of Micellar Casein:

- the process of assimilation of protein increases up to 12 hours (for a night meal, ideal if your goal is mass gain);

- has the best taste and solubility in water;

- more pleasant consistency (not sticky);

- subject to more efficient cleaning from fats and carbohydrates (milk sugar);

- to a lesser extent causes indigestion;

- does not contain lactose at all, unlike whey protein and caseinates.

These benefits make micellar casein more popular among professional athletes, and for beginners who are just thinking of purchasing casein as a supplemental sports nutrition, I recommend buying ONLY micellar casein.

 Information for losing weight

Calcium / sodium caseinate may contain milk sugar, as the process for its purification and production is not as deep as micellar casein.

And finally, we get to the most interesting question: does casein have a high insulin response?

Casein and insulin index

Unlike low-fat cottage cheese and whey protein, in which the amount of lactose is quite high (more than 3 g), micellar casein fully free of lactose. This suggests that the insulin index of casein will be much lower than that of cottage cheese. But this is only true for micellar casein, which was subjected to more detailed purification and filtration of carbohydrates in contrast to its cheaper sibling calcium caseinate.

It turns out that casein is still preferable to cottage cheese precisely because of its low lactose content. So, if you have lactose intolerance, or your goal is to lose weight, and in the evening you suddenly wanted to eat curd, then it is better to drink a portion of micellar casein diluted IN WATER. I emphasize the phrase "on the water" for a reason, because if you dilute a casein cocktail with milk, then the whole meaning of the "operation" will be immediately lost, since milk contains a lot of lactose, and all of it will instantly appear in your casein. So if you have already decided to satisfy your hunger in the evening with a portion of casein, then dilute it only in water. That being said, remember:

! If you are losing weight, then drink casein 1.5-2 hours before bedtime, if you do not pursue such a goal, then you can drink a cocktail right before bedtime.

Some people experience stomach discomfort, bloating, gas, flatulence, and other symptoms of lactose intolerance after consuming casein. Why is this happening, because there is no lactose?

• The first reason may indeed be due to milk sugar ... Before you sin on all casein, pay attention to what type of casein you drink: micellar or calcium / sodium caseinate. If the second option, this means that it really may contain lactose, which was not removed during the production process from the milk curd.
• The second reason for abdominal discomfort may be high sodium content in the casein itself. It is the high concentration of sodium that can cause bloating and flatulence, not lactose.
• And finally, the third reason is dietary fiber and enzymes ... Very often, enzymes such as amylase, lipase, protease, cellulase are added to casein, as well as a complex of food enzymes for better assimilation and digestion of the casein clot. This is done with absolutely good intentions and motives, but this does not always affect the benefits of consumers of such products. Excessive enrichment of any food (this applies not only to casein) with additional enzymes can cause a reverse reaction in the body: instead of the process of digestion of food is faster and easier, additional enzymes interfere with the work of their relatives, which over time can cause digestive and absorption disorders useful substances in the blood. All this causes bloating and gas formation after taking casein. Therefore, my advice to you is, if you have such problems, then study well the composition of your casein protein and change the manufacturer if necessary.

And if you saw such a food enzyme in the composition of your casein as lactase, then this suggests that this casein contains 100% lactose (Fig. 1). And since there is lactose, then it is she who causes all of the above symptoms in you. So I urge everyone to make it their rule EXPLORE THE COMPOSITION OF ANY PRODUCT that you buy, ranging from regular seeds to sports nutrition.

How Do I Pick Good Casein?

First of all, you need to decide what goals you want to achieve by using casein?

a) to replace a nighttime meal when losing weight;

b) for a night meal while building muscle mass;

c) as a snack in the daytime;

d) to replace dairy products due to lactose intolerance.

Once you have an answer, it will be easier for you to choose the perfect protein for you.

• to achieve any of the above goals, I recommend choosing micellar casein... Let it cost a little more than calcium / sodium caseinate, but you will get a really high-quality product;
• watch that micellar casein MUST be in the first place, not calcium / sodium caseinate or casein protein concentrate, but micellar casein!
• make sure that only flavors and dyes are used in the composition.
• pay attention to the amount of carbohydrates and fats: if your goal is to lose weight, then look for casein with a carbohydrate content of less than 4 g and fats less than 1.5 g.If your goal is to build muscle mass, then casein with a high carbohydrate content (up to 8 g ) and moderate fat content (1.5-3 g).

Below I will list a few quality micellar casein manufacturers and their products. (pictures are clickable).

This concludes my article on casein. I hope that now you will not have any difficulties with the choice of quality casein; you will know how and when is best to take casein for weight loss; how long before bedtime is it preferable to drink casein for mass gain; what type of casein is best to give preference to and why. And most importantly - now you will not be afraid to drink casein for weight loss because a friend of Vasya or a friend of Masha said that it contains a lot of lactose and generally spreads from it. Just as in the culture of nutrition and the training regime there are nuances that help some people to achieve their goals, and others - on the contrary, hinder due to ignorance of the latter, all the same applies to casein. If you know all the intricacies of taking this cocktail and be able to analyze the composition of the purchased product, then casein can significantly help you achieve your goal. What I sincerely wish you!

Always yours, Yanelia Skripnik!