What is Micellar Casein and what are its benefits?

Carlos Sánchez 8 min. of reading Proteins Leave a comment

Micellar casein is a form of milk-derived protein, known for its ability to provide a slow release of amino acids in the body.
Unlike other proteins such as whey protein, which are absorbed quickly, micellar casein provides a sustained release of nutrients, making it an ideal option to consume during periods of prolonged fasting, such as before bedtime. This is due to its micellar structure, which is digested more slowly.
Among its most notable benefits is its ability to support muscle recovery during rest, by providing a constant flow of essential amino acids for protein synthesis.
This helps to prevent muscle catabolism, that is, the breakdown of muscle that can occur during the night or during periods of fasting.
In addition, micellar casein is known for its satiating effect, which makes it useful for those looking to control their weight or avoid hunger between widely spaced meals.
Due to its ability to nourish muscles over a prolonged period, it is an excellent option for athletes, especially those who carry out intense training and are looking to improve recovery and maintain muscle mass.

Index

1 Effects of casein
2 Casein is recommended for:
3 What foods contain casein protein?
4 How and when to take Casein?
5 Who is casein especially important for?
6 Advantages of casein over whey protein
7 Can casein and whey protein be combined?
8 Protein Before Bedtime to Improve Night-Time Muscle Synthesis
9 What do experts say about casein protein?

Effects of casein

One of its most important effects is its ability to support muscle recovery. As a sustained-release protein, casein provides a constant flow of amino acids into the bloodstream for several hours, which is ideal for preventing muscle catabolism, that is, muscle breakdown during periods of fasting, such as night-time rest. This helps to preserve muscle mass, especially in people who train intensely or follow low-calorie diets.

In addition, casein has a notable satiating effect, which means it can help reduce the feeling of hunger for long periods. This makes it useful for people looking to control their calorie intake or maintain a balanced diet without giving in to temptations between meals. Its prolonged release is also beneficial for those who wish to avoid frequent food consumption or maintain stable energy throughout the day.

However, in people who are lactose intolerant or allergic to milk proteins, such as casein, its consumption may cause digestive discomfort, bloating or allergic reactions. Therefore, it is important to know your individual tolerance to dairy products before including large amounts of casein in your diet.

Casein is recommended for:

Night-time muscle recovery: Due to its slow release of amino acids, casein is ideal to consume before bedtime, helping muscle regeneration during rest.
Prevention of muscle catabolism: It is particularly useful for helping to prevent the loss of muscle mass during periods of prolonged fasting or calorie-deficit diets.
Increased satiety: Its ability to keep you feeling full for longer makes it recommended for people looking to control their appetite and avoid snacking between meals.
Weight-control diet: By helping you feel less hungry and providing protein over a prolonged period, it is an ally for those looking to reduce their calorie intake without compromising protein intake.
Athletes in strength or endurance training: Those who want to improve recovery and maintain or gain muscle mass, especially when training is intense or long-lasting.
Consumption between widely spaced meals: When several hours pass between main meals, casein helps keep the body nourished without the need for additional supplements or foods.

What foods contain casein protein?

Casein protein is found naturally in dairy products, as it is one of the main proteins in cow’s milk. Foods that contain significant amounts of casein include:

Milk: Both whole milk and skimmed milk contain casein, which accounts for approximately 80% of the total protein in milk.
Cheeses: Cheeses, especially hard and semi-hard cheeses (such as cheddar, gouda or parmesan), have a high casein content due to the manufacturing process, which concentrates this protein.
Yoghurt: As a milk-derived product, yoghurt also contains casein, although in a lower proportion than cheeses.
Curd cheese or cottage cheese: This type of fresh cheese is rich in casein, making it an excellent option for consuming slow-release proteins.
Kefir: Although kefir is better known for its probiotics, it also contains casein as it is made from fermented milk.

How and when to take Casein?

Casein is generally taken at strategic times to make the most of its slow release of amino acids, which provides prolonged nutrition to the muscles.

How to take casein:

Powder mix: The most common form is powder, which can be mixed with water, milk or your favourite drink to make a shake.
Recommended amount: Between 20 and 40 grams per serving is a usual dose, depending on your protein needs and training or recovery goals. By adding a larger amount of product, it may be possible to obtain a protein pudding or cream to eat with a spoon.
Combination: It can be taken on its own or combined with other protein sources, such as whey protein, to obtain a rapid and sustained release of amino acids.

When to take casein:

Before bedtime: This is the most common time to consume casein, as its slow release of proteins keeps muscles nourished during the night, helping muscle recovery and preventing muscle breakdown while you sleep.
Between meals: If you go for long periods without eating, taking casein between meals can help maintain satiety and provide a constant supply of protein.
During periods of prolonged fasting: It is ideal for situations in which you will spend many hours without eating, such as long journeys or days with very busy schedules, as it helps keep the body nourished for longer.
After training (in combination with whey): Although whey protein is more suitable for immediate post-workout recovery due to its rapid absorption, adding casein can extend the benefits of muscle recovery for several hours.

Who is casein especially important for?

Strength and endurance athletes: Those looking to maintain or increase their muscle mass, as the slow release of amino acids over several hours helps with recovery and the prevention of muscle breakdown, especially during sleep.
People following weight-control diets: Due to its satiating effect, casein is useful for those looking to reduce hunger and control calorie intake between meals.
Individuals in periods of prolonged fasting: People who spend many hours without eating (for example, overnight), as casein provides a constant supply of protein, helping to prevent muscle catabolism.
People looking to preserve muscle mass: It is essential for those who want to avoid the loss of muscle mass during low-calorie diets or periods of inactivity.
Endurance and ultra-endurance athletes: For those who train intensely and need to maintain prolonged protein intake between sessions.

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Advantages of casein over whey protein

Casein has some key advantages over whey protein, mainly due to its slow absorption. While whey protein is digested quickly, casein provides a sustained release of amino acids, which is ideal for keeping muscles nourished for prolonged periods, such as during night-time rest.

It has been assessed and observed that proteins are ingested and absorbed correctly during night-time sleep. In addition, it has also been observed that there is a night-time increase in the availability of plasma amino acids, which increases the rate of muscle protein synthesis and improves whole-body protein balance during night-time sleep.

In addition, casein offers a greater satiating effect, making it useful for those looking to control appetite or maintain stable energy throughout the day. On the other hand, whey protein is more suitable for rapid recovery after training due to its fast absorption.

Can casein and whey protein be combined?

Yes, it is possible to combine casein and whey protein, and this combination can offer significant benefits by taking advantage of the complementary characteristics of both proteins.

Better muscle recovery: The combination ensures that the body receives amino acids in both the short and long term, which optimises protein synthesis and promotes better recovery after intense exercise.
Greater satiety: While whey provides rapid satiety, casein extends this feeling, making the mixture ideal for those who want to control appetite and avoid hunger between meals or during the night.

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Protein Before Bedtime to Improve Night-Time Muscle Synthesis

The ingestion of dietary protein immediately after exercise increases the rates of muscle protein synthesis after exercise, thereby facilitating the adaptive response of skeletal muscle to prolonged training.

However, the post-exercise increase in the rate of muscle protein synthesis is not maintained during subsequent night-time sleep.

It has been observed that protein ingested before sleep is effectively digested and absorbed during the night, thereby increasing the availability of plasma amino acids and stimulating the accumulation of muscle proteins after exercise during night-time sleep following exercise.

Consequently, protein intake, such as a casein shake before bedtime, may represent an effective strategy to inhibit the breakdown of muscle proteins, stimulate muscle protein synthesis, facilitate the muscle’s response to training and improve training effectiveness.

What do experts say about casein protein?

Casein is an excellent nutritional resource to help complete daily protein requirements in the diet, while also benefiting from its properties, related to the continuous and sustained supply of amino acids, being a source of calcium, and preventing catabolism (protein breakdown).

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