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Monday, February 8, 2010


Dear Boys and Girls,

Folks have been writing to ask me about the particularities of certain supplements, and the truth is, I often don't know! I learn by asking personal trainers and people I know who have gotten amazing results about their supplementation, and then I try it for myself.

Using google to find further information and answers to my supplementation questions may not be the best, most scientific way, but there really is a lot of good information out there. Or, at least, there is enough information out there for me to make what I believe are informed decisions.

So, boys and girls, I'm not suggesting that you take casein or not. I'm simply sharing what I do with you. I looked online to find more info. Remember, you can do the same.

I hope this information is useful!

To your health,
Barbie, PhD

Video on Casein

Here is a simple, but good video on what casein is and what it does:

CASEIN. Definition: A milk phosphoprotein, casein is present in the milk from all mammals. It is found in dairy products such as cheese, milk and yogurt and is also used independently as an emulsifying and binding agent in countless processed foods, including “vegetarian” cheeses, "vegetarian" meats, cereals, breads and supplements. Other forms of casein commonly found in foods are Ammonium Caseinate, Calcium caseinate,Casein Hydrolysate, Iron Caseinate,Magnesium Caseinate, Paracasein, Potassium Caseinate, Rennet Casein, Sodium Caseinate, and Zinc Caseinate.



The Advantages of Casein Protein Powder

Biological value of casein powder: 77

Casein powder is not as well recognized as whey protein powder, and doesn't have as high of a biological value. Don't let this turn you off from using casein however, as it can be a valuable tool in your muscle building supplement regime.

Here are the main advantages of casein powder:

High glutamine content - Of all four of the protein powders, casein contains the highest amounts of the amino acid glutamine, which can benefit bodybuilders and athletes by helping preserve muscle mass and aiding immune system function.

More thorough absorption - Since casein powder moves through the digestive tract more slowly than whey protein, it is likely that the body will be able to absorb and use the protein more efficiently.
Whether one serving of slow digesting casein powder will result in great muscle gains than multiple small servings of fast digesting whey protein is debatable. Of the two studies I could find that compared consuming one large serving of casein powder to multiple small serving of whey, one favored the whey protein, while the other deemed them equal.

What we do know for certain is that casein is digested at a slower rate than whey protein, and it does have "anti-catabolic" properties, since the amino acids from casein remain in the blood for a relatively long time. Whey protein is absorbed at a much faster rate.

When to Use casein protein: Casein protein digests slowly, making it an ideal protein to consume before bed time, or anytime throughout the day when there will be a prolonged amount of time between meals.

1 comment:

Nina said...

Hi, just wanted to add that I'm lactose intolerant so I've been looking into it, Lactose Intolerance refers to a person’s inability to digest Lactose, the sugar found in milk.
Milk protein allergy refers to the body’s allergic reaction to Casein.
SO, since lactose intolerance is pretty common, (casein intolerance is not) and since the symptoms are not what I get if I have dairy, then I'm going to try it.
Just for reference if you need to share with anyone, this is where I got the info: