Nutritional Supplement

Casein Protein for Sports & Fitness

Also indexed as: Milk Protein, Protein (Casein), Protein (Milk)
Casein Protein
Casein is the main protein found in milk. Similar to other animal proteins, casein is a complete protein, providing generous amounts of essential amino acids.1 However, it is digested more slowly than most other animal proteins, resulting in a more prolonged release of amino acids into the bloodstream.2

Why Do Athletes Use It?*

Some athletes say that using casein protein improves weight training results by providing a steady supply of amino acids over several hours.

What Do the Advocates Say?*

Protein is necessary for building and repairing muscle, and this is especially important for bodybuilders. All types of protein, including casein, provide the body with amino acids. However, compared with other protein supplements, casein is slowly digested, resulting in a slower yet more prolonged rise in blood levels of amino acids, so some fitness professionals believe it may help support muscle growth and strength gains in weight-training programs.

How Much Is Usually Taken by Athletes?

In a controlled trial,3 1.5 grams per day of predigested casein protein per 2.2 lbs body weight helped overweight men gain strength and lean body mass, and lose body fat during a weight loss diet and weight training program. These changes were greater than for men using a similar amount of whey protein along with the same diet and exercise plan.

References

1. Deutz NE, Bruins MJ, Soeters PB. Infusion of soy and casein protein meals affects interorgan amino acid metabolism and urea kinetics differently in pigs. J Nutr 1998;128:2435-45.

2. Boirie Y, Dangin M, Gachon P, et al. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci 1997;94:14930-35.

3. Demling RH, DeSanti L. Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers. Ann Nutr Metab 2000;44:21-9.

4. Bendtsen LQ, Lorenzen JK, Bendsen NT, et al. Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled clinical trials. Adv Nutr 2013 Jul;4(4):418–38.

5. Madsen L, Myrmel LS, Fjære E, et al. Dietary Proteins, Brown Fat, and Adiposity. Front Physiol. 2018 ;9:1792.

6. Madzima TA, Panton LB, Fretti SK, et al. Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men. Br J Nutr  2014 Jan;111(1):71–7.

7. Madzima TA, Melanson JT, Black JR, et al. Pre-Sleep Consumption of Casein and Whey Protein: Effects on Morning Metabolism and Resistance Exercise Performance in Active Women. Nutrients 2018 Sep;10(9).

8. Kinsey AW, Cappadona SR, Panton LB, et al. The Effect of Casein Protein Prior to Sleep on Fat Metabolism in Obese Men. Nutrients 2016 Jul;8(8).

9. Bendtsen LQ, Lorenzen JK, Gomes S, et al. Effects of hydrolysed casein, intact casein and intact whey protein on energy expenditure and appetite regulation: a randomised, controlled, cross-over study. Br J Nutr 2014 Oct;112(8):1412–22.

10. Anderson JW, Fuller J, Patterson K, et al. Soy compared with casein meal replacement shakes with energy-restricted diets for obese women: randomized controlled trial. Metabolism 2007;56:280–8.

11. Adechian S, Balage M, Remond D, et al. Protein feeding pattern, casein feeding, or milk-soluble protein feeding did not change the evolution of body composition during a short-term weight loss program. Am J Physiol Endocrinol Metab 2012 Oct;303(8):E973–82.

12. Bosello O, Cominancini L, Zocca I, et al. Short- and long-term effects of hypocaloric diets containing proteins of different sources on plasma lipids and apoproteins of obese subjects. Ann Nutr Metab 1988; 32:206-14.

13. Boirie Y, Dangin M, Gachon P, et al. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci 1997;94:14930-35.

14. Wal JM. Cow's milk proteins/allergens. Ann Allergy Asthma Immunol 2002;89(6 Suppl 1):3-10.

15. Truswell AS. The A2 milk case: a critical review. Eur J Clin Nutr 2005;59:623-31 [review].

16. German JB, Gibson RA, Krauss RM, et al. A reappraisal of the impact of dairy foods and milk fat on cardiovascular disease risk. Eur J Nutr 2009;48:191-203 [review].

17. Elliott RB, Harris DP, Hill JP, et al. Type I (insulin-dependent) diabetes mellitus and cow milk: casein variant consumption. Diabetologia 1999;42:292-6.

18. McLachlan CNS: b-casein A1, ischaemic heart disease mortality, and other illnesses. Med Hypotheses 2001;56;262-72 [review].

19. Martin JM, Trink B, Daneman D, et al. Milk proteins in the etiology of insulin-dependent diabetes mellitus (IDDM). Ann Med 1991;23:447-52 [review].

20. Tholstrup T. Dairy products and cardiovascular disease. Curr Opin Lipidol 2006;17:1-10.

21. Sun Z, Cade JR. A peptide found in schizophrenia and autism causes behavior changes in rats. Autism 1999:3;85-95.

22. Kamiński S, Cieslińska A, Kostyra E. Polymorphism of bovine beta-casein and its potential effect on human health. J Appl Genet 2007;48:189-98.

23. Sun, Z, Cade JR, Fregly M, Privette RM. β-casomorphin induces Fos-like immunoreactivity in discrete brain regions relevant to schizophrenia and autism. Autism 1999:3:67-83.

24. Christison GW, Ivany K. Elimination diets in autism spectrum disorders: any wheat amidst the chaff? J Dev Behav Pediatr 2006;27:S162-71 [review].

25. Knivsberg, A-M, Reichelt, KL, Høien, T, Nødland, M. Effect of dietary intervention on autistic behavior. Focus on Autism and Other Developmental Disablities 2003;18:247-56.

26. Whiteley P, Haracopos D, Knivsberg AM, et al. The ScanBrit randomised, controlled, single-blind study of a gluten- and casein-free dietary intervention for children with autism spectrum disorders. Nutr Neurosci 2010;13:87-100.

27. Millward C, Ferriter M, Calver S, Connell-Jones G. Gluten- and casein-free diets for autistic spectrum disorder. Cochrane Database Syst Rev 2008;2:CD003498 [review].

28. Elder JH, Shanker M, Shuster J, et al. The gluten-free, casein-free diet in autism: Results of a preliminary double blind clinical trial. J Autism Developmental Disorders 2006;36:413-20.

29. Campbell TC. Dietary protein, growth factors, and cancer. Am J Clin Nutr 2007;85:1667 [letter].

30. Youngman LD, Campbell TC. The sustained development of preneoplastic lesions depends on high protein intake. Nutr Cancer 1992;18:131-42.

31. Stacewicz-Sapuntzakis M, Borthakur G, et al. Correlations of dietary patterns with prostate health. Mol Nutr Food Res 2008;52:114-30 [review].

32. Pufulete M. Intake of dairy products and risk of colorectal neoplasia. Nutr Res Rev 2008;21:56-67 [review].

33. World Cancer Research Fund / American Institute for Cancer Research. "The Second Expert Report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective." Washington DC: AICR, 2007, p. 129-34 [review].

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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.