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Casein helps keep muscles

Casein helps keep muscles

Casein is a protein. There are several types of casein, and the most popular and used as a supplement is milk. Micellar casein is the one that is usually extracted from milk to create the supplement. Casein's protein is slowly absorbed, so it will contribute to muscle maintenance.

Casein Benefits

Helps maintain muscles: Proteins are important for muscles at various times. Fast-absorbing proteins, such as Whey Protein, help repair muscles that have suffered micro-injuries soon after exercise.

Slow-absorption proteins, such as casein, help maintain muscle. This is because the muscle continues to need protein in the hours after exercise to maintain itself. When these proteins are not offered, it is not possible to maintain the same muscle mass.

Provides satiety: Casein provides satiety because it is a protein. This macronutrient takes longer to be absorbed. In addition, proteins also stimulate hormones that give the sensation of satiety.

How to consume casein

Try to consume the casein supplement overnight before bedtime. This is because during deep sleep there is the peak production of an important hormone for building and maintaining muscles. Animal proteins, such as casein, stimulate the release of this hormone. It is not necessary to ingest casein on days that you will not train.

Casein-taking care

People with milk protein allergy can not consume casein. There are no studies on the effects of casein supplements on pregnant and lactating women, so these groups should also not ingest.

It is important to have a healthy diet rich in fiber and drink plenty of water in order not to overload the kidneys . The casein supplement is intended for people who exercise and seek to increase muscle mass.

The casein supplement is intended for people who exercise and seek increased muscle mass , but can only be ingested following the advice of a nutritionist or nutrologist.

Recommended amount of casein

Usually 30 to 60 grams of casein per day, but who will determine this quantity is the nutritionist or nutrologist .

Risks of ingesting excess casein

Excess protein occurs when a person eats more than 1.7 grams of protein per pound of weight per day. Large amounts of protein can alter the functioning of the kidneys, affect the liver and provide calcium loss from bones, favoring osteopenia or osteoporosis.

Casein and cancer

There is a link between cancer and casein. This protein will not favor the onset of cancer. However, some studies point out that once the disease is established, casein may contribute to the cancer growing faster. This is because excess protein stimulates the increase of the IGF1 hormone which, in turn, stimulates the growth of a cancer. Therefore, it is better that people with cancer do not consume casein.

How to combine casein

It is interesting to ingest casein with a carbohydrate. This is because when our body has the correct amounts of carbohydrates, it does not need to use proteins as energy sources, allowing them to be used to maintain muscles.

The relationship between casein and cancer is complex - Photo: Getty Images

Soon after the workouts, the person can ingest a fast-absorbing protein, such as Whey Protein. Thus, muscles are repaired soon after exercise, and casein comes in later, helping the muscles remain.Interactions

Casein may interfere with the absorption of some antibiotics. Therefore, if you are taking any antibiotics, please inform your nutritionist or nutrologist.

Source consulted:

Roberto Navarro, nutrologist and general practitioner, My Life specialist. CRM: 78392 / SP


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