Casein Protein

What does the research say?

Research suggests that casein protein can be effective for building muscle mass. Studies have shown that casein ingestion after exercise leads to a moderate but prolonged increase in muscle protein synthesis. Compared to faster-digesting proteins like whey, casein results in a slower but more sustained rise in amino acid levels in the blood. This slower release can help maintain a positive protein balance for a longer duration, potentially leading to greater muscle growth over time. Some studies indicate that casein supplementation, especially when combined with resistance training, can help increase muscle mass and strength. [2] [4] [10] [12]

[1] Protein Intake and Exercise-Induced Skeletal Muscle Hypertrophy: An Update.

This review discusses the role of protein intake, including whey and casein, in stimulating muscle protein synthesis and hypertrophy, particularly in the context of resistance exercise.

[2] Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men.

This study compared the effects of whey, casein, and soy protein on muscle protein synthesis. It found that whey protein stimulated muscle protein synthesis more than casein at rest and after exercise.

[3] A Five-Ingredient Nutritional Supplement and Home-Based Resistance Exercise Improve Lean Mass and Strength in Free-Living Elderly.

This study investigated the effects of a multi-ingredient supplement containing whey protein, combined with home-based resistance exercise, on lean mass and strength in elderly men. The findings showed significant improvements in lean mass, strength, and muscle quality.

[4] Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial.

This study examined the effects of pre-sleep protein ingestion (casein and whey) on muscle protein synthesis rates during overnight recovery from endurance exercise. Both casein and whey were found to increase muscle protein synthesis.

[5] Phosphorus-31 NMR as a probe for phosphoproteins.

This review discusses the use of phosphorus-31 NMR in studying phosphoproteins, including casein, and their role in various biological processes.

[6] Milk proteins: Processing, gastric coagulation, amino acid availability and muscle protein synthesis.

This review discusses the factors influencing amino acid availability from milk proteins, including casein and whey, and their impact on muscle protein synthesis. It highlights the role of gastric coagulation in the slow digestion of casein.

[7] Milk and growth in children: effects of whey and casein.

This review explores the effects of milk consumption on growth in children, with a focus on the roles of whey and casein proteins. It discusses the potential mechanisms behind milk's growth-stimulating effects.

[8] Whey-based cheese provides more postprandial plasma leucine than casein-based cheese: A pig study.

This study compared the bioavailability of amino acids, particularly leucine, after ingestion of whey-based and casein-based cheeses in pigs. It found that whey-based cheese resulted in higher postprandial plasma leucine levels.

[9] Additive impact of soy protein dietary intake and exercise on visceral fat mass reduction and mitochondrial complex I activation in skeletal muscle.

This study compared the effects of soy and casein proteins with and without exercise on fat mass reduction and mitochondrial activity in mice. It found that combining soy protein with exercise significantly reduced fat mass.

[10] Casein Ingestion Does Not Increase Muscle Connective Tissue Protein Synthesis Rates.

This study investigated the effects of postexercise casein ingestion on muscle connective tissue protein synthesis rates. It found that casein did not further increase these rates beyond the increase induced by exercise alone.

[11] Characterization of the snake venoms from seven Brazilian species of Bothrops by FPLC anion-exchange chromatography.

The study analyzed the caseinolytic activity of snake venoms, providing insights into the role of casein in enzymatic processes.

[12] Effects of Whey, Caseinate, or Milk Protein Ingestion on Muscle Protein Synthesis after Exercise.

This study compared the effects of whey, caseinate, and milk protein on muscle protein synthesis after exercise. Casein was found to cause a significant increase in muscle protein synthesis, with a peak at 120 minutes post-ingestion.

[13] Limited autolysis of Ca2+-activated neutral protease (CANP) changes its sensitivity to Ca2+ ions.

This study examined the sensitivity of Ca2+-activated neutral protease (CANP) to Ca2+ ions, mentioning the use of casein in the experimental process.

[14] Effect of phosphatidylinositol and inside-out erythrocyte vesicles on autolysis of mu- and m-calpain from bovine skeletal muscle.

This study investigated the effects of phosphatidylinositol and inside-out erythrocyte vesicles on the autolysis of calpains, using beta-casein as a substrate in the experiments.