{"id":1909,"date":"2021-03-16T08:35:49","date_gmt":"2021-03-16T08:35:49","guid":{"rendered":"https:\/\/www.proteinista.com\/?p=1909"},"modified":"2022-03-06T14:27:26","modified_gmt":"2022-03-06T14:27:26","slug":"casein-is-a-healthy-and-effective-support-for-losing-weight","status":"publish","type":"post","link":"https:\/\/www.proteinista.com\/casein-is-a-healthy-and-effective-support-for-losing-weight\/","title":{"rendered":"Casein is a healthy and effective support for losing weight"},"content":{"rendered":"\n
Taking a casein protein supplement will increase your daily protein intake. This is an important factor in weight loss because increase of protein in your diet in general will increase your calorie burn rate. Casein also supports weight loss specifically because it is digested slowly and reduces appetite making it easier to eat less. Casein is a natural milk-based protein.<\/p>\n\n\n\n
This article will explain why it is a good idea to take a casein protein supplement if you want to lose weight. It will also explain in detail what it is about casein that can support weight loss, as well as describing other health benefits of casein.<\/p>\n\n\n\n
Casein is a natural milk-based protein supplement. Casein is exactly the same kind of protein you find in cheese, yogurt and milk. Casein protein supplement is natural milk protein in concentrated powder form.<\/p>\n\n\n\n
Many food items are rich in protein. Seen from the perspective of a human being though, not all proteins are equally valuable. There are some proteins that the human body needs more than other proteins. Casein contains an ideal composition of proteins for humans.
Casein is a complete source of protein. It provides you with all the amino acids that are essential for your body\u2019s maintenance, repair and growth.<\/p>\n\n\n\n
A pure unflavored casein powder contains approximately 80 grams of protein per 100 grams of powder. In other words, it contains around 80% protein. You will find products though, that have a protein content down at around 65% or lower. Make sure you take a good look at the list of ingredients and the nutrition facts of a product, before you decide on your purchase.
Many protein supplement products come with a scoop that gives a 30 grams servings size. So, one brimful scoop contains 30 grams of casein powder. If the powder is at 80% protein, then one serving will contain approximately 24 grams of protein. For comparison, one large egg contains 6 grams of protein. This means, that taking one 30 grams scoop of casein gives you the same amount of protein as if you eat 4 large eggs.<\/p>\n\n\n\n
Firstly, increasing protein in your diet in general supports weight loss by boosting metabolism and the body\u2019s overall calorie burn rate. The body simply burns more calories in a day, if a larger proportion of the food is protein. In that way, a protein rich diet leads to weight loss even if you do not pay any special attention to reducing calories, portions, fat or carbohydrate.<\/p>\n\n\n\n
Secondly, casein in particular supports weight loss by giving a feeling of being full, of satiety, and reducing the appetite [01]<\/a>. This is effect is partly caused by the simple fact that it takes a long time for casein to be digested, and partly mediated by the nervous system.<\/p>\n\n\n\n Thirdly, casein is digested slowly and thereby releases a stream of amino acids in your bloodstream for up to 7 hours. An effect of this continuous supply of amino acids to the bloodstream, is that the level of amino acids in the blood stream does not go too low. When the amino acids level goes too low, the body will start taking amino acids from the muscles to keep up a minimum level in the blood stream. When this happens, the body loses some muscle mass. The casein that is being slowly digested blocks this from happening. Fourthly, casein will support growth of new muscle [03]<\/a>. Here we are not necessarily talking about building muscle in the way bodybuilders work on it. We are talking about the mild to moderate increase of your lean muscle mass that will occur naturally over some time if your diet is richer in protein. Here are some suggestions for how you can add casein to your diet to support weight loss:<\/p>\n\n\n\n Take a casein shake with your breakfast to make sure it is rich in protein. Also to make sure that you will feel full all the way till lunch and feel less craving to eat snacks. If your breakfast is a bowl of cereals, it is perfect to mix a serving of casein into it.<\/p>\n\n\n\n Take a casein shake before lunch or dinner to make you feel less hungry when you eat your meal. When you are less hungry you will tend to eat less. When you look at the casein shake plus the meal as a whole, it will most likely be higher in protein and lower in carbohydrate, than if you don\u2019t take a casein shake.<\/p>\n\n\n\n Take a casein shake before bedtime on any day and especially on days where you have been working out. This will support your muscle recovery, as well as support retaining existing muscle plus growth of new muscle overnight [04]<\/a>, [05]<\/a>.<\/p>\n\n\n\n If you add a serving of casein to a smoothie, and perhaps a few cashew nuts or almonds, your smoothie will actually be a full meal containing both protein, fat and carbohydrate, and on top of that some fiber, vitamins and a good portion of calcium. Casein powder provides a very easy and convenient way to add more protein to your diet. In a few minutes, you can get the same amount of protein that you would otherwise have to eat a full meal to get. Muscle synthesis continues for up to 48 hours after exercise. This is a really important fact to know about exercise and muscle growth.3 \u2013 Retain your muscle mass<\/h3>\n\n\n\n
Losing muscle mass in fact has a long range of negative health effects. The one we focus on here and now, is that when muscle mass decreases, the body will have a lower base line calorie burn rate. The more muscle we have, the more calories we burn even when resting, and the easier it is to lose weight. So, to put it short: casein helps you retain the muscle you have also when there is far in between meals, thereby keeping your calorie burn rate higher.
It may sound a bit dramatic that the body will start feeding on its own muscle mass, but it is completely normal. It is an every day event if there is far in between meals. It is like the body in a certain sense treats the muscle mass as an amino acid bank. It adds muscle when it has enough amino acids available to make a deposit, and it draws out amino acids from the bank when the bloodstream level runs too low. It is a continuous process and balance between building and destroying.
The main point here is, that the body will not borrow amino acids from its own muscles for as long as it is still feeding on casein. Casein supports retaining lean muscle mass [02]<\/a>.<\/p>\n\n\n\n4 \u2013 Grow new muscle<\/h3>\n\n\n\n
If you gain a bit more muscle, you will then also gain a slightly higher calorie burn rate. Again, a higher calorie burn rate will make it easier for you to lose weight and keep your weight low. If your body has more muscle, you will burn more calories without having to work for it. Casein will help you grow a bit more muscle, whether you train or not.<\/p>\n\n\n\nHow do I take casein to lose weight?<\/h2>\n\n\n\n
1 – With breakfast<\/h3>\n\n\n\n
2 – Before lunch and dinner<\/h3>\n\n\n\n
3 – Before bedtime<\/h3>\n\n\n\n
4 – Smoothie with casein<\/h3>\n\n\n\n
It is important to mention that if the casein powder you have, is fresh and of a good quality, it can be very delicious! You may be surprised how great-tasting a mango smoothie gets when you add a shot of vanilla casein to it.<\/p>\n\n\n\nConvenience matters<\/h2>\n\n\n\n
It takes only a couple of minutes to add 300ml of water to a shaker, add a 30 grams scoop of casein powder on top, shake for 10 seconds, and drink the shake. There is very little time spent on shopping, cooking, eating and dish washing.<\/p>\n\n\n\nCasein, exercising and muscle growth<\/h2>\n\n\n\n
Think about this. When the muscle synthesis continues for up to 48 hours after training, what do you think happens to the amino acid level in the bloodstream in your early morning sleep, when all the muscles you exercised 8 hours earlier have been saying: \u201cGive me! Give me! Give me amino acids!\u201d? What happens is that the amino acid level in the blood stream drops low.
Then, the body will have no other choice than to start re-supplying amino acids from the muscle mass in order to keep up a necessary minimum level. Amino acids are continuously necessary for the basic functioning of the cells in your brain, nerve system and organs. The body will prioritize these purposes higher than muscle growth.<\/p>\n\n\n\n