Wondering if casein can make you fat?
It's a question that comes up a lot, both among those looking to lose weight and those wishing to build muscle mass.
In this article, we'll explore casein from every angle: from its slow digestion to its role in sports nutrition, to its impact on diet and fat loss.
Does casein make you fat? The ProtéAlpes answer in brief
➜ Casein is a protein derived from milk, like whey. It is often used as a dietary supplement, particularly in sports and bodybuilding.
➜ Casein is not fattening in itself. It's the amount of calories consumed versus the amount of calories burned that determines whether a person gains or loses weight.
➜ Thanks to its slow digestion, casein can contribute to a prolonged feeling of satiety, which can help control calorie intake and therefore promote weight loss.
➜ Casein can be beneficial for fat loss as part of a balanced diet and suitable exercise program. However, an excess of casein, as with any other protein, can lead to weight gain if total calorie intake exceeds energy requirements.
Understanding casein
What is casein?
Casein is a type type of protein found mainly in cow's milk, where it makes up around 80% of total protein. It is a complex protein that is slowly digested by the body, which can promote a feeling of prolonged satiety. This unique characteristic makes it particularly effective in controlling hunger and aiding weight management.
Casein is generally extracted from milk through a filtering process, then dried to create a protein powder which can then be mixed with water or milk to create a protein drink. In addition to its use as a dietary supplement, casein is widely used in the food industry for its thickening and texturizing properties.
Casein is a great source of calcium, which can contribute to bone health.
When we look at the nutritional composition of different foods, we see that milk and dairy products contain the most caseins. What's more, certain types of cheese, such as cottage cheese, are particularly rich in casein thanks to their manufacturing process.
Casein versus Whey
What is the whey and casein? ? Although they both come from milk, whey and casein differ in terms of digestion speed and amino acid composition.
Whey is a fast protein, meaning it is digested and absorbed quickly by the body. Casein, on the other hand, is a slow protein, meaning it is released more slowly into the bloodstream.
Note: These two types of protein, despite their differences in digestibility, are considered high-quality proteins because they provide all the essential amino acids that the body cannot produce on its own.
The speed of assimilation of these two proteins has a significant impact on their use. Whey is often consumed immediately after intense exercise to rapidly increase muscle protein synthesis. Casein, on the other hand, is generally consumed before bedtime to provide a continuous supply of amino acids during sleep, thus promoting muscle recovery and growth.
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Micellar casein
What is micellar casein? Micellar casein is a form of casein that retains its natural micellar structure.
A micelle is a spherical structure formed by casein molecules in water, allowing even slower digestion than ordinary casein. This can help prolong the feeling of satiety and provide a prolonged release of amino acids into the bloodstream.
The choice between calcium caseinate (a form of casein that has been modified to increase its solubility) and micellar casein depends mainly on your specific needs. If you're looking for a slower-digesting supplement to maintain a prolonged release of amino acids, micellar casein may be an interesting option.
Micellar casein is safe to consume and can be used in the same way as ordinary casein. It can be mixed with water or milk to create a protein drink, or incorporated into various protein recipes to boost their protein content. You can also opt for a more indulgent chocolate-based option!
Impact of casein on body weight and composition
How can casein help you lose weight?
Is it possible to lose weight on a high-protein diet, and more specifically on casein?
The idea that casein makes you lose weight is strangely widespread. Consuming casein will not cause direct weight loss. Just as whey can help you lose weight, adequate casein consumption can help you lose weight in a number of indirect ways.
1. Effect on satiety
Casein, because of its slow digestion, can help prolong the feeling of satiety, which can reduce the urge to snack between meals.
Warning: Although casein can help control hunger, it is not a miracle cure for weight loss. A balanced diet and regular exercise are essential.
2. Effect on metabolism
Consuming protein, including casein, can boost metabolism and increase energy expenditure. This is because the body expends more energy digesting proteins than it does carbohydrates and fats.
3. Effect on body composition
Casein can help preserve muscle mass during a low-calorie diet, which can contribute to healthier, longer-lasting weight loss.
How much casein a day for effective weight loss?
There's no single answer to this question, as the amount of protein, including casein, required varies according to a number of factors, including age, gender, level of physical activity, and specific health and fitness goals.
Recommended protein intake
In general, the recommended daily protein intake for a healthy adult is 0.8 grams per kilogram of body weight.
However, for those looking to lose weight, a higher protein intake may be beneficial. Some research suggests an intake of 1.2 to 1.6 grams of protein per kilogram of body weight.
Casein as part of protein intake
Depending on individual needs, part of this protein intake can be provided by casein. For example, a typical dose of casein powder can provide around 20 to 25 grams of protein.
Warning: Remember that protein supplements such as casein should not be the only source of protein in the diet. A variety of protein sources, including plant and animal proteins, should be included to ensure a balanced amino acid intake.
Recommended protein intake for weight loss
| Category of person | Recommended protein intake (g per kg body weight) | Example for a 70kg person |
|---|---|---|
| Sedentary adults | 0.8 | 56g |
| Active adults | 1.2 - 1.5 | 84g - 105g |
| Endurance athletes | 1.2 - 1.4 | 84g - 98g |
| Strength athletes | 1.5 - 2.0 | 105g - 140g |
| Seniors | 1.0 - 1.2 | 70g - 84g |
| During weight loss | 1.6 - 2.3* (up to 3.1) | 112g - 161g* (up to 217g) |
In addition to this table, we have prepared a small calculator to help you approximate your protein requirements according to your goals.
How much protein per day?
Discover our free online calculator
Protein requirements :
[/et_pb_text][et_pb_text module_id="precisions_prot" _builder_version="4.21.0″ _module_preset="default" text_text_color="#000000″ text_font_size="16px" text_line_height="1.8em" background_color="#fff3f3″ max_width="800px" module_alignment="center" custom_padding="20px|20px|20px|20px|true|true" border_radii="on|3px|3px|3px|3px" border_width_all="2px" border_color_all="#ed0b3b" global_colors_info="{}"]Note: These values are intended as a guide, not to be taken to the nearest gram, and should be adapted to individual physiology and specific needs. To be consumed as part of a varied, balanced diet and healthy lifestyle. These data are suitable for healthy athletes, with no underlying kidney or liver disease, who engage in regular, sustained physical activity, and who keep properly hydrated.
[/et_pb_text][et_pb_text module_id="nos_wheys" _builder_version="4.21.0″ _module_preset="default" text_font="Montserrat|600||on|||||" text_text_color="#000000″ text_font_size="42px" text_line_height="1.3em" text_font_size_tablet="42px" text_font_size_phone="32px" text_font_size_last_edited="on|phone" border_color_all="#248dd8″ border_width_left="4px" global_colors_info="{}"]Our whey proteins
[/et_pb_text][dnwoo_carousel include_categories="17,16″ orderby="name" dnwoo_image_height="330px" sale_badge_bg_color="rgba(0,0,0,0.67)" outofstock_badge_bg_color="rgba(0,0,0,0.72)" addtocard_bg_color="#248DD8″ viewcart_bg_color="#FFFFFF" content_bg_color="#FFFFFF" addtocarticon_bg_color="#248DD8″ quickviewicon_bg_color="#248DD8″ dnwoo_woocarousel_speed="333″ dnwoo_woocarousel_autoplay_show_hide="on" dnwoo_woocarousel_breakpoint="4″ dnwoo_woocarousel_loop="on" dnwoo_woocarousel_keyboard_enable="off" dnwoo_woocarousel_mousewheel_enable="off" dnwoo_woocarousel_arrow_navigation="on" dnwoo_woocarousel_arrow_position="outer" dnwoo_woocarousel_arrow_color="#248DD8″ dnwoo_woocarousel_arrow_background_color="RGBA(255,255,255,0)" show_add_compare_icon="off" show_rating="off" wishlisticon_bg_color_last_edited="off|desktop" dnwoo_woocarousel_breakpoint_tablet="2″ dnwoo_woocarousel_breakpoint_phone="1″ dnwoo_woocarousel_breakpoint_last_edited="on|phone" module_id="nos_produits" _builder_version="4.21.0″ _module_preset="default" product_cats_font="Roboto||||||||" product_cats_text_color="#1b212f" product_cats_font_size="18px" product_cats_line_height="26px" header_font_size="15px" desc_font="Roboto||||||||" desc_font_size="18px" desc_line_height="26px" regular_price_font="||||||||" regular_price_text_color="#248DD8″ sale_badge_font="Roboto||||||||" sale_badge_font_size="16px" sale_badge_line_height="16px" outofstock_badge_font="Roboto||||||||" outofstock_badge_text_color="#FFFFFF" outofstock_badge_font_size="16px" outofstock_badge_line_height="16px" add_to_card_font="Roboto||||||||" add_to_card_text_color="#505050″ add_to_card_font_size="20px" add_to_card_line_height="20px" viewcarticon_text_color="#000000″ quickviewicon_text_color="#FFFFFF" wishlisticon_text_color="#248DD8″ background_enable_color="off" border_radii_image_border="on|10px|10px|10px|10px" border_width_all_addtocart="1px" border_color_all_outofstock_badge="#000000″ global_colors_info="{}" wishlisticon_bg_color__hover_enabled="on|hover" wishlisticon_bg_color__hover="#248DD8″ wishlisticon_bg_enable_color__hover="on" quickviewicon_bg_color__hover_enabled="on|desktop" quickviewicon_bg_color__hover="#248DD8″ quickviewicon_bg_enable_color__hover="on" show_rating__hover_enabled="off|desktop"][/dnwoo_carousel][/et_pb_column][/et_pb_row][/et_pb_section]Note that these recommendations may vary depending on the individual, his or her goals and state of health.
It is advisable to consult a health professional or nutritionist for a personalized plan.
People undergoing weight loss may need more protein to preserve muscle mass while losing fat.
People in a period of weight loss and practising intense sporting activity may require higher intakes. The upper end of the range (2.3-3.1g) may be useful for those seeking to maximize fat loss while conserving lean body mass.
Casein vs Whey: which protein will help you lose weight faster?
Key differences between casein and whey
Casein and whey are both milk-derived proteins, but they differ in a number of ways which may impact on their respective effects on weight loss. Let's take a quick look at the differences between whey and casein.
Assimilation speed
One of the major differences between casein and whey is their speed of assimilation. Casein is a slow-digesting protein, while whey is a fast-digesting protein.
Fun Fact: Did you know that casein is often referred to as the "sleeping protein"? Its slow digestion makes it a popular choice for a pre-bedtime snack to support protein synthesis during the night.
Amino acid content
Both whey and casein are high in essential amino acids, but their specific composition varies. For example, whey is particularly rich in leucine, a key amino acid for muscle protein synthesis.
| Criteria | Whey | Casein |
|---|---|---|
| Source | By-product of cheese production | By-product of cheese production |
| Protein type | Fast-digesting protein | Slow-digesting protein |
| Protein content | High | High |
| Absorption time | Fast (approx. 20-30 minutes) | Slow (up to 7-8 hours) |
| Common use | Post-training | Night snack between meals |
| Effect on satiety | Short-term satiety effect | Long-term satiety effect |
| Effect on muscle mass | Rapid support for protein synthesis | Prolonged support for protein synthesis, helps prevent muscle breakdown |
What's the best protein for weight loss?
The question of whether whey or casein is best for weight loss has no simple answer and depends on many factors, including timing of consumption, fitness goals, and individual preferences.
Whey for rapid post-workout recovery
Thanks to its rapid digestion and high leucine content, whey is often favored for post-workout recovery, to help stimulate muscle protein synthesis.
Casein for a prolonged feeling of fullness
Casein's slow digestion can contribute to a prolonged feeling of satiety, which can be useful for controlling calorie intake and promoting weight loss, particularly when consumed in the evening. We cover this aspect in our article on when to consume casein.
Warning: While both whey and casein can play a role in a weight loss strategy, it's crucial to remember that choosing one type of protein shouldn't replace a balanced diet and regular physical activity.
How to optimize casein intake for weight loss?
When and how to take casein to lose weight?
The time of day you take casein can have an impact on its effects. Due to its slow digestion, casein is often recommended as a night-time snack. This supplies the body with amino acids throughout the night, supporting protein synthesis and helping to prevent muscle breakdown.
Casein can also be used as a snack between meals to help control hunger and avoid snacking on high-calorie products.
How much casein do I need a day?
The amount of casein to consume varies according to many factors such as body weight, goals (muscle gain, recovery, weight loss or maintenance), and overall diet.
As a general rule, it is recommended that active individuals consume between 1.2 and 2.0 grams of protein per kilogram of body weight per day.
Which foods contain the most casein?
Casein is naturally present in dairy products such as cow's milk, cheese and yoghurt, mainly in whey.
| Feed | Casein content (g/100g) |
|---|---|
| Whole milk | 3.3 |
| Cottage cheese | 11.1 |
| Mozzarella cheese | 21.5 |
| Plain yogurt | 3.5 |
| Casein powder supplement | 80 |
Casein powder supplements are also widely available and can be a convenient option for boosting protein intake.
Conclusion
Casein, a slow-digesting protein, can play a beneficial role in a weight-loss diet. Not only does it help to preserve muscle mass, but it can also promote a longer feeling of satiety, thus helping to control calorie intake.
However, it is essential to remember that casein consumption, like that of any other protein, must be balanced and form part of a varied and nutritious diet.
The secret to effective and lasting weight loss lies in a balanced approach combining a healthy diet, regular physical activity and good hydration. Casein can be a useful tool in this process, but it is not a miracle solution.
