Casein: “complete guide” to its uses, harms and benefits

What is it and what is it for?

THE casein is a protein, found mainly in cow's milk and its derivatives. It is known for being slow digestion, as they form a type of “gel” in the stomach, gradually releasing amino acids into the bloodstream.

The main function of casein is provide protein to the muscles. When you ingest it, your body receives a continuous flow of amino acids for several hours, which is ideal for prevent catabolism — a process where the body uses muscle for energy, especially during periods of fasting or sleep.

In addition to supporting muscles, casein also plays a significant role in appetite control. Due to its slow digestion, it increases satiety, that is, the feeling of being full for longer. This can be advantageous for those who are looking to reduce their calorie intake, as it helps to avoid unnecessary snacks or meals.

See also: Casein, Whey or Albumin: what are the differences?

What does casein do to the body after it is consumed?

Benefits of Casein:

1. Good for muscles

It is very useful in helping your muscles recover after a workout. When you exercise, your muscles suffer minor damage, and this protein helps repair it.

Because it is digested slowly, it provides nutrients to the muscles for several hours, which is important for recovery. 

2. Prevents the loss of lean mass

The slow digestion of this nutrient also helps to maintain muscle mass. During sleep or long periods without eating, your body may start using muscles as a source of energy, which is not desirable.

Casein prevents this by steadily releasing amino acids, fueling your muscles and preventing them from being broken down. 

This is essential for those who want to preserve what they have achieved through training and not lose muscle mass.

3. Increased satiety

It's great to help control appetite. Since it takes longer to digest, it makes you feel full for longer. 

This is useful for those who want to avoid overeating or snacking at odd times. Taking casein at times such as before bed or between meals can help keep hunger at bay, making it easier to follow a balanced diet.

4. Bone health

In addition to all this, casein also helps maintain the strong bones. It improves the absorption of calcium, an essential mineral for healthy bones and teeth. 

With a good amount of calcium in your body, you can prevent problems such as osteoporosis, which weakens bones. So, in addition to taking care of your muscles, this nutrient also helps to keep your bones healthy.

Harm and side effects

1. Potential allergies and intolerances

Although the casein be good for many people, some people may have problems consuming it because of allergies or intolerances.

Milk allergy occurs when the body reacts to milk proteins, causing symptoms such as itching, trouble breathing and, in severe cases, severe allergic reactions.

Furthermore, whoever has lactose intolerance You may experience discomfort when consuming products with casein, since lactose is the sugar in milk.

2. Gastrointestinal discomfort

Consuming this nutrient can cause stomach and intestinal discomfort in some people. This may include bloating, diarrhea, gas and even difficulty going to the bathroom (constipation).

These symptoms are not serious, but they can be quite uncomfortable, especially for those who are already sensitive to dairy products.

3. Damage to the intestinal barrier (Intestinal hypersensitivity)

THE intestinal hypersensitivity is another reaction that can happen with casein. This means that the intestine overreacts, causing pain, diarrhea or other discomfortn.

When it is digested, it can, in some cases, unprotect the intestine. This means that the gut's natural barrier, which normally keeps germs and unwanted particles out of the body, can be weakened. With this barrier broken, fungi and bacteria can enter the body and cause health problems.

If the intestine is not functioning properly and the protective barrier is compromised, several health problems. These problems may include:

• Intestinal infections: Germs that enter the body can cause infections and inflammation.
• Digestive problems: Intestinal sensitivity can lead to pain, gas, and other digestive discomforts.
• Imbalances in the immune system: The entry of unwanted substances can cause the immune system to overreact, causing more problems in the body.

4. Type A1 and A2 beta-casein: risks and differences

When we talk about Casein, we are referring to one of the main proteins found in milk and its derivatives. There are different types of beta-casein, with A1 and the A2 the most common. Each one has different effects on our body.

What is beta-casein A1?

THE the A1 type is a variant that, when ingested, transforms into a peptide called BCM-7. BCM-7 has morphine-like effects, which can affect the central nervous system and other organs.

Effects of BCM-7

• Constipation: BCM-7 may slow the rate at which food moves through the digestive tract, which can lead to “difficulty going to the bathroom.”
• Increased water absorption: It can make stools drier and harder to pass.
• Decreased gastric secretion: May affect proper digestion of food and its nutrients.
• Stimulation of gallbladder contraction: May cause abdominal discomfort.
• Intestinal hyperpermeability: It can cause damage to the protective barrier of the intestine, allowing fungi and bacteria to enter the body and cause health problems. 
• Cardiovascular diseases, diabetes, autism It is schizophrenia: BCM-7 can cross a weakened intestinal barrier, enter the bloodstream and affect the central nervous system, possibly contributing to these conditions, some studies suggest.

What about beta-casein A2? (beneficial option)

O Type A2, on the other hand, does not produce the BCM-7 peptide. This means that, unlike A1 beta-casein, it does not have the same adverse effects associated with digestion and does not carry the same health risks. 

THE casein A2 is considered a safer alternative.

If you are interested in better understanding the differences between milk containing beta-casein A1 and A2 and their benefits, check out our article: A2A2 Milk: What is the difference, what is it for and the benefits.

5. Risk of overconsumption

Although it has many benefits, consume in excess can cause problems. Eating too much protein can put a strain on the kidneys, especially in people who already have kidney problems.

Furthermore, focusing too much on protein can cause you to neglect other important nutrients. Therefore, it is important to consume a balanced diet, without overdoing it.

What foods contain casein?

It is a protein found mainly in dairy products. Here are some of the foods that contain this nutrient:

1. Milk: Milk is the main source. Both whole and skim milk contain this protein.
2. Cheeses: It is present in all types of cheese, especially in cured and aged cheeses, such as cheddar, parmesan and gorgonzola.
3. Yogurt: Yogurt contains it because it is made from milk, which is rich in this protein.
4. Cottage cheese and ricotta: These products are also sources, due to their milk base.

Foods like butter It is milk cream contain small amounts of this nutrient, as they are derived from milk.

Which food has the most casein?

Products with high concentration:

Some foods are especially rich in this nutrient, due to their production method or the type of dairy product. Here are some examples of foods with a high concentration of casein:

1. Cured cheeses: Cheeses such as Parmesan, Cheddar and Gorgonzola have a high concentration of casein. This is because, during the manufacturing process, the milk is coagulated and this nutrient is concentrated in the cheese, especially in cured or aged cheeses.
2. Ricotta: This fresh cheese, although it has less casein than aged cheeses, is still a good source of this protein.
3. Powdered milk: Powdered milk has a high concentration of casein, as the removal of water concentrates all the components of the milk.

What milk does not have casein?

A2A2 Milks

Although regular cow's milk contains type A1 beta-casein which is toxic to our bodies, there is a variation called A2A2 milk.

This type of milk comes from cows that produce only casein. Type A2, instead of beta-casein A1. The A2A2 milk may be easier to digest for some people without the side effects of conventional milk.

To learn more about this type of milk and how it differs from regular milk, check out our article: A2A2 milk: what is the difference, what is it for and the benefits.

Vegetable milks

If you are looking for alternatives to milk that does not contain casein, coconut, soy, oat and almond milks are an excellent option.

Is it possible to remove or reduce casein from milk?

While completely removing casein from milk at home is challenging, you can try a basic curdling technique.

The coagulation process separates the whey, which is rich in protein, curd, which is where this nutrient is found. Although whey has less casein, its flavor may not be very pleasant for those who are used to traditional milk. 

Here is a step-by-step guide to carrying out this process:

1. Choose the milk: Use regular milk, preferably whole milk, as the casein is more concentrated in it.
2. Prepare the coagulant: You can use white vinegar or lemon juice. Both help separate the casein from the milk. For every liter of milk, you will need about 3 to 4 tablespoons of vinegar or lemon juice.
3. Heat the milk: Heat the milk in a saucepan over low heat until it reaches approximately 50°C to 60°C (do not let it boil). The heat helps to activate the coagulant.
4. Add the coagulant: Mix the vinegar or lemon juice into the hot milk. Stir gently for a few seconds to ensure the coagulant is evenly distributed.
5. Let the mixture rest: After adding the coagulant, turn off the heat and let the milk sit for 10 to 15 minutes. During this time, the casein will begin to separate from the liquid and form a solid substance.
6. Separate : After resting, you will see that the milk has separated into a solid part (curds) and a liquid part (whey). Strain the mixture using a fine sieve or cheesecloth to separate the curds from the whey.
7. Remove the curd: The curd is rich in casein and can be discarded. The whey (liquid) may contain some minimal or nonexistent amounts.
8. Store the serum: The remaining whey can be consumed or used in recipes, but remember that it may still contain traces of casein and its taste is not very pleasant.

If taste is important to you, try milk with type A2, which is more beneficial, see: A2A2 milk: what is the difference, what is it for and the benefits.

What is the difference between casein, whey protein and albumin? Is there whey without casein?

• Casein: Ideal for times when you need a prolonged release of amino acids, such as before bed. It helps with muscle recovery over time and can keep you feeling fuller for longer, which is useful for controlling your appetite.
• Whey protein: Best for situations that require rapid protein replenishment, such as after exercise. Its rapid absorption helps in immediate muscle recovery and muscle growth.
• Albumin: Made from egg whites, albumin has a intermediate digestion. It is absorbed more slowly than whey protein, but more quickly than casein.

There are many other differences between Whey, Casein and Albumin, and understanding each of them can make all the difference in your results. 

To help you choose the best option, we have prepared comprehensive content that explains every important detail. 

Read our complete guide: Whey, Casein or Albumin: what are the differences?

Who cannot consume casein?

Milk allergy

If you have milk allergy, should avoid casein, which is one of the main proteins in milk. A milk allergy occurs when the immune system reacts negatively to casein, causing symptoms such as rashes, bloating, abdominal pain and, in severe cases, severe allergic reactions. For these people, it is crucial to avoid any product that contains this nutrient.

Lactose intolerance care

THE lactose intolerance is the difficulty in digesting milk sugar, known as lactose. Although casein and lactose are different, many dairy products contain both. If you are lactose intolerant, you may experience discomfort with dairy products that also contain this nutrient.

Specific health conditions

Some health conditions can make casein a bad choice:

• Irritable bowel syndrome (IBS) It is inflammatory bowel diseases (such as Crohn's disease or ulcerative colitis): Casein may worsen the symptoms of these conditions. If you have any of these conditions, it's best to talk to a doctor before consuming.
• Intestinal hypersensitivity: For some people, this nutrient can increase the permeability of the intestine, allowing toxins and bacteria to enter the body. This can lead to digestive problems and discomfort.
• Gastrointestinal discomfort: such as bloating, gas and constipation. This happens because casein is digested slowly, which can lead to fermentation and problems in the intestine.

How do I know if I am casein intolerant?

Identifying a casein intolerance can be a process that involves observing symptoms and seeking medical confirmation. Here are some steps to help you determine if you may be intolerant:

1. Observe the Symptoms

Intolerance can cause symptoms similar to those of lactose intolerance, as well as some specific ones. Watch out for signs such as:

• Abdominal pain: Stomach cramps and discomfort after consuming dairy products.
• Swelling: Feeling of abdominal swelling.
• Gas and Flatulence: Increased gas production.
• Diarrhea or Constipation: Changes in bowel habits.
• Skin Rashes: Skin reactions such as hives and eczema.

2. Do an Elimination Test

To see if casein is causing your symptoms, try eliminating it from your diet for 2 to 4 weeks. If your symptoms improve, it may indicate an intolerance to this nutrient. After this period, gradually reintroduce casein and see if your symptoms return.

3. Diagnostic Tests

While there is no universally accepted specific test for casein intolerance, your doctor may suggest testing for food allergies or food intolerances to aid in diagnosis.

See a doctor or dietitian to discuss your symptoms and dietary history. They may recommend specific tests or exams to confirm intolerance. In some cases, an allergy test or blood test may help identify adverse reactions.

Main types of caseins and their differences

Type A1

Casein type A1 is one of the most common forms of casein found in cow's milk. When digested, it turns into a peptide called BCM-7, which can have negative effects on the digestive system and even the nervous system in some people. Studies suggest that BCM-7 may be linked to conditions such as heart disease and diabetes, especially in people with leaky gut.

Type A2

Casein type A2 is a variant found in some types of milk, such as A2A2 milk. Unlike type A1, type A2 casein does not produce the BCM-7 peptide during digestion. This makes A2A2 milk easier for some people to digest and less likely to cause health problems associated with type A1.

Read: A2A2 milk: what is the difference, what is it for and the benefits.

Micellar

Micellar casein is the form found naturally in milk. It is known for its slow digestion and by providing a constant release of amino acids. This makes it ideal for muscle recovery It is appetite control. The micellar type is often used in protein supplements for its ability to provide long-lasting benefits.

Hydrolyzed

The hydrolyzed typeis casein that has been partially broken down into smaller fragments, called peptides, through a process of hydrolysis. This makes it easier to digest and may be more suitable for people with digestive problems. Hydrolyzed casein is generally more expensive and can have a more bitter taste, but it is useful for those who need a fast-absorbing protein.

Casein concentrate

Casein concentrate This form contains a higher percentage of protein than other forms, but it may have some lactose and fat. It is a common form of casein in supplements, but if you are lactose intolerant, you may need purer options.

How to take casein?

1. Choose the type

The first step is to choose the type of casein that best suits your needs. For more details on the types, see the previous topic and choose the best option for you.

2. When to Take

THE micellar casein It is best taken before bed because it digests slowly. This allows the body to receive a continuous release of amino acids while you are sleeping, helping with muscle recovery and appetite control.

For the hydrolyzed casein, you can take it as an easier-to-digest protein option at any time of the day, or post-workout, especially if you have digestive issues.

3. How to Prepare

To prepare casein, follow these steps:

1. Measure the Dose: The amount varies according to the objective, health status and individual physical activity practices, ranging from 0.8 to 2.2 grams per kilogram of body weight per day. Typically, the average recommended dose is 20 to 30 grams of casein powder.
2. Mix with Liquid: Add the powder to 200 ml of water, fruit juice or milk. Stir well until the powder is completely dissolved. Using a shaker can help to obtain a more uniform mixture.
3. Drink Immediately: For maximum benefit, drink the mixture immediately after preparing it. If you are taking it before bed, you can mix it at night and store it in the refrigerator until ready to consume.

4. Quantity and Frequency

The amount and frequency of consumption depends on your nutritional needs and goals. It is common to take casein once a day, usually in the evening. 

If you are using it to aid in muscle recovery, adjust the dose as needed and as directed by a healthcare professional.

5. Trademarks

Some well-known brands in Brazil are:

• Growth Supplements.
• Optimum Nutrition (ON).
• Integralmedica.
• Max Titanium.
• Black Skull.

Career Guidance

It is important to remember that, as it is a supplement, casein should be consumed under the guidance of a nutritionist or nutritionist to adjust the quantity and frequency according to your specific needs.

You need to see: Casein, Whey or Albumin: what are the differences?

Sources and bibliographic references:
– A1 and A2 milks: review of their potential effects on the digestive tract – Unicamp
– Effects of A1 and A2 variants of β-casein on human health—is β-casomorphin-7 really a harmful peptide in cow milk?
– Review on bovine beta-casein (A1, A2) gene polymorphism and their
potentially hazardous on human health.