Casein Protein for Weight Loss
Casein protein may be a suitable supplement for weight loss in combination with exercise and a regulated diet. It may help to build muscle and suppress the appetite. However, it might not be suitable for those with an allergy to milk or are lactose intolerant.
With more people looking to lose a few pounds and lead a healthier lifestyle, supplements are becoming a popular addition to the modern diet. It is believed that protein may be the best macronutrient for aiding in weight management. It is thought to help you to build and maintain muscle, which might enable you to lose weight. While you may have heard of whey protein, casein protein has supposedly become a popular supplement for weight loss. It is claimed that casein offers the unique advantage of the slow release of amino acids, which could last for several hours. In this way, casein is believed to be a more efficient protein source. It is important to examine casein protein to see if it has the potential to aid weight loss efforts.
What is Casein Protein?
Casein is thought to be the main protein that is found in milk. It is believed to account for nearly 70-80% of the total protein in milk and to contain the minerals calcium and phosphorous. Casein is said to be a complete protein and is thought to contain all of the essential and non-essential amino acids and branched-chain amino acids that our body supposedly needs. These are claimed to be important for maintaining and building muscle, making protein an important macronutrient for weight management.
A study found that casein could be better than whey protein in helping to build muscle mass, particularly when the athlete has a below ideal muscle mass. This is thought to be the case because casein is supposedly a slow release protein compared to whey. Casein is claimed to have a gel or clot-like ability in the stomach, which means it may provide a slow but sustained release of amino acids and this might last for several hours. This is said to provide better utilization by the body, especially if it is consumed before bed. It is believed that sleep is the best opportunity for muscle repair and casein may aid growth throughout the night and might offer a steady release of amino acids.
How does Casein Protein Aid Weight Loss?
It is believed that casein protein may allow you to lose weight by helping to maintain and build muscle. It is thought that casein contains all of the amino acids your body needs to repair muscle tissue after exercise, which may help to build muscle mass. Building muscle might lead to burning more calories, which may mean burning fat. Of course, just consuming casein protein may not mean that you lose weight. It is claimed that it is regular exercise that is most important. A study concluded that 45 minutes of exercise was able to increase the metabolic rate for 14 hours in young males. This could mean that more calories are burned, potentially even after you have finished your workout. Thus, it may the combination of exercise and casein protein, which could help you to lose weight.
Casein protein may also act as an appetite suppressant, which could help you to lose weight. Protein in general is thought to be a satisfying macronutrient, which may stave of cravings later on in the day. For example, a study found that a high protein breakfast might help you to manage your weight. As casein is thought to be a slow release protein, it may help to promote feelings of satiety for longer and might help to fuel your body throughout the day. This could help you to regulate and reduce your calorie intake to potentially lose weight. Again, it is important to recognise that casein protein on its own may not induce weight loss. It is thought that a calorie deficit is needed to lose weight, meaning you may need to consume fewer calories than your body needs during the day. This is thought to make your body use fat stores for energy, which could lead to permanent weight loss on the scales. Combining a calorie deficit, exercise and casein protein could mean you get rid of the weight you want to lose.
Clinical Studies on Casein Protein
Clinical studies that have been carried out suggest that casein protein may be able to aid in weight loss efforts. A study found that ingestion of casein after exercise resulted in net muscle protein synthesis. This may mean that you are able to maintain and build muscle effectively with this supplement. Another study found that casein could be better than whey protein in helping to build muscle mass, especially when the athlete has a below ideal muscle mass. This may be encouraging for those that are just starting out on a new exercise regime and are looking for a supplement to help achieve results.
However, a study looked at whey and casein protein to compare the effects of consumption on the body composition and performance of collegiate female basketball players. Both were consumed pre and post exercise for eight weeks. The study found that the combination of resistance training and pre and post exercise protein supplements may increase performance and might decrease body fat. This suggests that despite the supposed difference in absorption rate and bioavailability, they may both be good for weight management. Thus, casein protein may not be better than whey protein, but findings suggest it is just as good as whey protein for weight loss when combined with exercise.
A study that was not directly linked with casein protein may be interesting to bear in mind. It found that a diet rich in dairy calcium intake might enhance weight reduction for those with type 2 diabetes. As it is thought that casein contains high amounts of calcium, this might suggest that it may be able to aid in weight management. However, further studies should be carried to provide more evidence of this theory.
Side Effects Associated with Casein Protein
It is thought that casein is one of the best proteins to consume in terms of digestibility. Therefore, it is believed that casein protein should be fine for most people to take as a supplement. A study reported no side effects of casein protein, despite the fact that the total protein intake exceeded recommendations for endurance athletes.
However, some protein powders may cause stomach discomfort and bloating if they are taken in large amounts. If you experience further side effects such as abdominal pain or diarrhoea, you may be lactose intolerant. Side effects such as swollen lips or hives may also indicate that you could be allergic to casein. It may be best to consult a doctor if you notice any of these symptoms.
One study thought that although diets high in protein may have beneficial effects on satiety and weight control, it might increase acid load to the kidneys. Further studies will need to be conducted to confirm these findings.
Is there Anybody who shouldn’t take Casein Protein?
While it is thought that most people should be able to take casein protein as a supplement, it may not be suitable for those that have an allergy or intolerance to milk. For people with an allergy to milk and dairy it might be best to avoid using casein protein, as this may cause serious side effects. For those that are lactose intolerant, again casein may not be suitable for you to consume. It might cause side effects such as abdominal pain, bloating and diarrhoea.
If you have existing kidney problems, it is thought that casein may not be safe to consume. Although research has indicated that there is not strong enough evidence to suggest detrimental effects of high protein intake on kidney function in healthy people, those with existing problems may be better to avoid using casein.
Where to Buy Casein Protein
As casein protein is supposedly growing in popularity, it should be an easily found supplement in health and fitness stores on the high street. There are many brands available that differ in quality, flavour, added ingredients and price. Casein protein can also be found online in stores such as Amazon or from sellers on Ebay.
In conclusion, casein protein may be a suitable supplement if you are looking to lose weight. Casein may help you to build and maintain muscle when combined with exercise, which could burn more calories and potentially fat. This supplement may also suppress the appetite as a supposed slow release protein. Taking casein protein alongside exercise and a regulated diet may mean you can lose weight. However, casein might cause side effects if it is taken in large amounts and may not be suitable for those with allergies to milk or are lactose intolerant. As a precaution, it may be best to avoid if you have existing kidney problems. Casein protein is thought to be widely available on the high street and online.
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