The world of sports nutrition is occupied by many players, among which casein stands out. A slow-digesting protein derived from milk, it provides an abundance ofamino acids to fuel muscle fibers over an extended period.
Usually taken before bedtime, this dietary supplement is said to effectively combat nocturnal catabolism, and is mainly used in bodybuilding.
However, one question is often asked: can casein help you lose weight?
Let's delve into the world of this protein powder and explore its potential role in weight loss, comparing it with other types of protein, such as whey.
What is casein?
Casein represents around 80% of the protein in cow's milk.
Casein is often consumed as a dietary supplement, usually in powder form, diluted in water or milk. Like whey, it is rich in essential amino acids, but is distinguished by its slow digestion, which ensures a continuous supply of nutrients to the body.
That said, no study has yet been able to prove an advantage to taking casein before bedtime over whey.
There are two types of powdered casein, each with its own specific characteristics:
- Calcium caseinate: This form of casein is obtained by combining casein acid with calcium. It dissolves easily in water. Historically, this type of product was the most common.
- Micellar casein: This is the most natural form of casein, closest to that found in milk. It is made up of micelles, small structures which enable a slower release of amino acids in the body, favoring longer, more constant absorption.
Why do athletes prefer micellar casein?
Micellar casein is the recommended supplement when you want to consume undenatured protein casein. This product preserves the natural structure of amino acids, promoting slow, continuous absorption.
This characteristic makes micellar casein useful for individuals seeking to build muscle, as it provides a constant flow of amino acids over a long period. It's worth noting that it's entirely possible to achieve this "slowed digestion" aspect with whey, notably by accompanying the intake of whey with a bowl of food, taking it as a dessert for example.
Why take casein in the evening?
Consuming casein in the evening, before bedtime, is a common practice among athletes and regular exercisers. It's the slow digestion of this protein that justifies this habit.
However, the training-related effects will be less optimal than with whey. The aim with casein is to provide muscles with a continuous supply of amino acids throughout the night. We provide more details in this article on when to consume casein.
Casein helps combat muscle catabolism (muscle breakdown) during sleep, a long period of fasting.
Thanks to its slow assimilation, casein supplies the body with amino acids throughout the night, limiting catabolism. But this effect can also be achieved with whey, when accompanied by carbohydrates/lipids, as in a dessert, for example.
Does casein make you lose weight?
The central question of this article deserves particular attention. Numerous studies (1, 2 and 3) suggest that protein consumption can promote weight loss.
The principle behind this assertion is that proteins promote satiety and increase the ratio of lean mass to fat mass, when taken at the right time and as part of regular physical training.
Casein, as a protein, also possesses satiety-enhancing properties. What's more, its slow digestion means it can potentially provide a prolonged feeling of satiety. So, in theory, this appetite-suppressant effect will be useful for weight loss.
However, the consumption of casein or any other protein is not, of course, sufficient to lose weight, and must be integrated into a balanced diet and combined with physical activity.
How does casein melt fat?
The idea that casein "melts" fat can be confusing.
In reality, no protein burns fat directly.
However, by enhancing the feeling of satiety and helping to maintain (and possibly develop) lean body mass, casein can indirectly contribute to fat loss.
Indirectly, this dietary supplement helps reverse the ratio of body fat to lean body mass. By limiting weight gain while preserving muscle mass, the result is a more athletic physique. It should be noted, however, that practising a sport, and at a sufficient intensity, is essential in this process. Weight training, running, fitness and swimming are all great ways to sculpt your figure.
Casein or whey: which protein will help you lose weight faster?
Whey protein and casein are two of the most commonly used proteins in slimming diets. Both come from milk, but have rather different properties. See our article entitled Does whey help you lose weight to find out more.
Whey is a fast-absorbing protein, which means it rapidly delivers amino acids to your muscles. Whey protein is ideal for post-workout consumption to support muscle recovery and lean mass (muscle) gain. It also has a very interesting appetite-suppressant effect.
Casein, on the other hand, is a slow-digesting protein that provides a continuous flow of amino acids over a longer period, making it more suitable as a pre-bedtime or between-meal snack.
When it comes to weight loss, none is truly better than the other. Each has its own advantages, and their use may depend on timing and individual preferences. But it's whey that we have the most hindsight and recognized scientific data on. The supposed superiority of casein over slow absorption phases has never been proven.
The choice between whey and casein depends on individual objectives, the timing of protein intake and personal preferences. Whey is more suitable for sports.
Protein from the milk of Alpine pasture cows
[/et_pb_blurb][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_blurb image=”https://protealpes.com/wp-content/uploads/2023/04/naturel-whey-protealpes.webp” image_icon_width=”45%” icon_placement_tablet=”” icon_placement_phone=”” icon_placement_last_edited=”on|phone” image_icon_width_tablet=”30%” image_icon_width_phone=”40%” image_icon_width_last_edited=”on|phone” _builder_version=”4.20.2″ _module_preset=”default” body_text_align=”center” module_alignment=”center” custom_margin=”||||false|false” animation=”off” body_font_size_tablet=”” body_font_size_phone=”13px” body_font_size_last_edited=”on|phone” custom_css_blurb_image=”margin:0 auto!important;” border_width_top=”3px” border_color_top=”#248DD8″ image_max_width=”45%” image_max_width_tablet=”30%” image_max_width_phone=”50%” image_max_width_last_edited=”on|phone” global_colors_info=”{}”]No additives, no sweeteners
[/et_pb_blurb][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_blurb image=”https://protealpes.com/wp-content/uploads/2023/04/wheyy-protealpes-shaker.webp” image_icon_width=”45%” image_icon_width_tablet=”30%” image_icon_width_phone=”40%” image_icon_width_last_edited=”on|phone” _builder_version=”4.20.2″ _module_preset=”default” body_text_align=”center” image_icon_custom_padding=”5px||||false|false” module_alignment=”center” custom_margin=”||||false|false” animation=”off” body_font_size_tablet=”” body_font_size_phone=”13px” body_font_size_last_edited=”on|phone” custom_css_blurb_image=”margin:0 auto!important;” border_color_all=”#7CDA24″ border_width_top=”3px” border_color_top=”#248DD8″ image_max_width=”45%” image_max_width_tablet=”30%” image_max_width_phone=”50%” image_max_width_last_edited=”on|phone” global_colors_info=”{}”]Dissolves easily in milk or water, without lumps
[/et_pb_blurb][/et_pb_column][/et_pb_row][et_pb_row column_structure=”1_3,1_3,1_3″ admin_label=”Bandeau 6 icones ” module_class=”tablet-two-cols phone-two-cols” _builder_version=”4.21.0″ _module_preset=”c69c5750-9128-4dd7-a3db-e2d8d62baef8″ max_width=”100%” custom_margin=”55px|auto|66px|auto|false|false” custom_margin_tablet=”55px|auto||auto|false|false” custom_margin_phone=”39px|auto|0px|auto|false|false” custom_margin_last_edited=”on|phone” custom_padding=”0px||0px||false|false” hover_enabled=”0″ locked=”off” global_colors_info=”{}” width=”100%” module_alignment=”center” sticky_enabled=”0″][et_pb_column type=”1_3″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_blurb image=”https://protealpes.com/wp-content/uploads/2023/04/muscle-protealpes.webp” image_icon_width=”45%” image_icon_width_tablet=”30%” image_icon_width_phone=”40%” image_icon_width_last_edited=”on|phone” _builder_version=”4.20.2″ _module_preset=”default” body_text_align=”center” module_alignment=”center” custom_margin=”||||false|false” animation=”off” body_font_size_tablet=”” body_font_size_phone=”14px” body_font_size_last_edited=”on|phone” custom_css_blurb_image=”margin:0 auto!important;” border_color_all=”RGBA(255,255,255,0)” border_width_top=”3px” border_color_top=”#31a02d” image_max_width=”45%” image_max_width_tablet=”30%” image_max_width_phone=”50%” image_max_width_last_edited=”on|phone” global_colors_info=”{}”]Quality amino acids, rich in BCAAs
[/et_pb_blurb][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_blurb image=”https://protealpes.com/wp-content/uploads/2021/11/Brouillons-2.png” image_icon_width=”45%” image_icon_width_tablet=”30%” image_icon_width_phone=”40%” image_icon_width_last_edited=”on|phone” _builder_version=”4.19.4″ _module_preset=”default” body_text_align=”center” module_alignment=”center” custom_margin=”||||false|false” animation=”off” body_font_size_tablet=”” body_font_size_phone=”14px” body_font_size_last_edited=”on|phone” custom_css_blurb_image=”margin:0 auto!important;” border_width_top=”3px” border_color_top=”#31a02d” image_max_width=”45%” image_max_width_tablet=”30%” image_max_width_phone=”50%” image_max_width_last_edited=”on|phone” locked=”off” global_colors_info=”{}” border_color_all=”RGBA(255,255,255,0)”]Standard anti-doping products
[/et_pb_blurb][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_blurb image=”https://protealpes.com/wp-content/uploads/2021/05/rehabilitation.png” image_icon_width=”45%” image_icon_width_tablet=”30%” image_icon_width_phone=”40%” image_icon_width_last_edited=”on|phone” _builder_version=”4.19.4″ _module_preset=”default” body_text_align=”center” module_alignment=”center” custom_margin=”||||false|false” animation=”off” custom_css_blurb_image=”margin:0 auto!important;” border_width_top=”3px” border_color_top=”#31a02d” image_max_width=”45%” image_max_width_tablet=”30%” image_max_width_phone=”50%” image_max_width_last_edited=”on|phone” global_colors_info=”{}” border_color_all=”RGBA(255,255,255,0)” body_font_size_phone=”14px” body_font_size_last_edited=”on|phone”]Ideal for post-training recovery
[/et_pb_blurb][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.21.0″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” width=”100%” module_alignment=”center” sticky_enabled=”0″][et_pb_column type=”4_4″ _builder_version=”4.21.0″ _module_preset=”default” global_colors_info=”{}”][dipi_testimonial item_align=”left” use_hide_img=”on” use_hide_readmore=”on” use_hide_name=”on” review_length=”50″ review_type=”off|off|off|on” rating_size=”24px” rating_color=”#248DD8″ empty_rating_color=”#F1F1F1″ columns=”1″ container_padding=”0px|0px|10px|0px|false|true” navigation=”on” use_navi_prev_icon=”on” navi_prev_icon=”#||divi||400″ use_navi_next_icon=”on” navi_next_icon=”$||divi||400″ navi_size=”20″ navi_padding=”20″ navi_color=”#FFFFFF” navi_bg_color=”#25222E” navi_circle=”on” navi_position_left=”180″ navi_position_right=”180″ navi_position_left_tablet=”180″ navi_position_left_phone=”100″ navi_position_left_last_edited=”on|desktop” navi_position_right_tablet=”200″ navi_position_right_phone=”100″ navi_position_right_last_edited=”on|tablet” module_id=”creative-testimonials” _builder_version=”4.21.0″ _module_preset=”default” testimonial_name_font=”Poppins|700|||||||” testimonial_name_text_color=”#25222E” testimonial_name_font_size=”20px” testimonial_text_text_color=”rgba(37,34,46,0.6)” testimonial_text_font_size=”18px” testimonial_text_line_height=”1.6em” company_name_font=”Poppins||||||||” company_name_text_color=”#25222E” max_width=”591px” custom_padding=”||0px|||” testimonial_text_font_size_tablet=”” testimonial_text_font_size_phone=”15px” testimonial_text_font_size_last_edited=”on|phone” custom_css_navigation=”bottom: -55px;||margin-left: 5px;||top: auto;” custom_css_testimonial_name=”margin-bottom: 0;||margin-top: 20px” border_radii_profile_image=”on|50%|50%|50%|50%” locked=”off” global_colors_info=”{}” overlay_bg_color_gradient_type_tablet=”linear” overlay_bg_color_gradient_type_phone=”linear” overlay_bg_color_gradient_type__hover=”linear” image_bg_color_gradient_type__hover=”linear”][/dipi_testimonial][et_pb_text _builder_version=”4.19.0″ _module_preset=”default” text_font=”|600|||||||” text_text_color=”#000000″ locked=”off” global_colors_info=”{}”]Certified buyer
[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]What vegetable protein can replace casein to help you lose weight?
For those following a vegan diet or who prefer to avoid dairy products, the choice can be turned to plant-based proteins. You'll find a wide variety on the market, including proteins derived from peas, hemp, brown rice or soy.
As with whey and casein, no single plant protein is necessarily better than another for weight loss. The choice will depend on your personal preference, tolerance and diet.
Although they have a less complete and less interesting amino acid profile than dairy proteins, pea, hemp, brown rice and soy proteins are good sources of plant protein for those who avoid dairy products or follow a vegan diet.
How much casein do you need a day to lose weight?
The amount of protein you need will vary according to your nutritional requirements, weight loss goals and physical activity.
An individual consumes between 0.8 and 2 grams of protein per kilo per day, depending on the level of activity. For example, a body-builder needs between 1.4 and 2 grams of protein per kilo per day. As for a sedentary person, 0.8 g / kg / day will be sufficient.
Like any other protein, casein should not be the only source of protein in your diet. It should be part of a balanced diet rich in protein from a variety of food sources.
The amount of casein required varies according to individual needs. It should be part of a balanced diet containing a variety of protein sources.
Conclusion
Casein is a slow-digesting protein that offers several benefits for those seeking to lose weight. Like whey, it helps prolong the feeling of satiety, supports muscle growth and recovery, and can contribute to fat loss. However, taking whey by itself will not guarantee weight loss without adequate physical activity (it's exactly the same principle for weight gain).
While casein has its benefits, it's important to remember that it's just one tool in your weight-loss arsenal. Casein is certainly safe for the body, but a balanced diet, regular exercise and adequate sleep are just as crucial to achieving healthy weight loss and maintaining your healthy weight. We come back to its supposed side effects in our article on the dangers of whey protein.
Casein can be a valuable dietary supplement as part of a weight loss regime, but it must be integrated into an overall approach that includes a balanced diet, regular exercise and sufficient sleep.
