Are Casein Supplements a Wise Health Investment?
Some foods can be quite
controversial, making it difficult to make a definitive determination as
to their benefit for health. Casein falls into this "gray" category,
where the quality of the source and your chief health aim require
careful consideration. Casein is the main protein in raw milk,
making up about 80 percent of its protein content. The other 20 percent
is whey. Whey protein has a reputation as healthy fitness protein that
support athletic performance and muscle growth, and is a common
ingredient in sports nutrition powders, bars and drinks. A primary difference between whey and casein is that whey is digested
very quickly, making it an ideal recovery meal, whereas casein is a
slow-digesting protein with anti-catabolic properties, meaning it helps
reduce muscle breakdown, even in the absence of food. Whey also has one of the highest concentrations of the branched chain
amino acids leucine, isoleucine and valine, which are potent
stimulators of muscle growth through activation of the mTOR pathway. The two main forms of casein are micellar casein — the most popular
form in sports nutrition — and casein hydrolysate, which is predigested
and more rapidly absorbed than micellar casein. Casein can also be divided into three main types: native whole milk
casein from raw milk, cheese casein and industrial casein. As noted by
fitness expert Ori Hofmekler, author of "Unlock Your Muscle Gene," there
are significant differences between these three types. Casein is typically extracted using acid and/or heat processing, and
therein lies a major part of the problem. Many casein products on the
market are inferior in quality, and may even contain toxic residues. As
for its value as a beneficial protein for muscle growth, opinions and
scientific evidence varies depending on the details. Hofmekler notes that while native whole milk casein (consisting of
protein clusters called micelles, bound with calcium, phosphate and
citrate ions) is the most functional, as it "complements your body's
acid-base balance and will not cause an overly acidifying effect," the
same cannot be said for most industrial caseins, which are highly
acidifying. Moreover, many have casein sensitivities, and if you fall into this
category, you would probably want to avoid casein supplements no matter
how high the quality. Common side effects of casein include ingestion or
heart burn, bloating, allergic reactions or bad aftertaste. Protein supplements such as casein are also contraindicated for those
with kidney of liver disease, as they need to be mindful of restricting
their protein intake. That said, I believe a strong case can be made that ALL people can benefit from limiting protein
to just what your body needs. If you're an athlete or bodybuilder, you
do need more, but eating tons of protein may backfire, as you're
choosing physical performance over long-term health and longevity. A near ideal protein intake may be around one-half gram of protein
per pound of lean body mass. Athletes, pregnant women and older people
need about 25 percent more. Eating more protein than your body actually requires can stimulate an
important biochemical pathway called the mammalian target of rapamycin
(mTOR). This pathway plays an important role in many cancers. When you reduce protein to just what your body needs, mTOR remains
inhibited, which helps minimize your chances of cancer growth. Native casein made from raw milk has distinct anabolic properties,
making it an effective muscle-building protein. Due to its slow
absorption, it provides a sustained release of amino acids into your
blood circulation for several hours. Hence it can be used to maintain your muscles in a sustained anabolic
mode for a prolonged period of time, such as during sleep. Whole milk
casein also provides leucine,1,2 which a powerful muscle builder when obtained from whole food. Products that are similar to native casein are: • Milk protein concentrate (MPC),
a stable, whole protein produced by membrane filtration of milk. This
filtration yields an end product that contains casein and whey at ratios
nearly identical as that in the milk. MPC has virtually identical properties as native casein, and its
neutral-to-alkaline pH and stable, water-soluble state makes it
resistant to heat damage. The best MPC products are derived from raw
milk from organic, grass-fed cows.
• Micellar casein is
processed in a similar way as MPC, but here the casein micelles are
separated from the whey via microfiltration. This lowers its functional
value, as micellar casein has poor water-solubility. Typically, a protein powder needs to be reconstituted with liquid, and if it cannot dissolve fully, it loses functional value.
You can increase solubility by using warm liquid. However, micellar
casein is also unstable, and tends to deteriorate when stored over time.
According to Hofmekler: "Micelles' interactions lead to cross-linking
of proteins, migration of fat particles to the surface, and degradation
of the casein.
This means that though micellar casein is acclaimed to be superior to
other industrial caseins, it is yet unstable and thus inferior to native
casein and cheese casein. And it may contain undesirable additive
residues, such as salts, sodium caseinate and polydextrose." He recommends doing your homework before buying a micellar casein
product, and ask the product provider for an updated certificate of
analysis (CofA) and an independent lab report to prove the product's
protein integrity. Cheese casein differs from raw milk casein, but it too has beneficial
muscle-building properties. Cheese casein is obtained from the
manufacturing of cheese — the curd that remains from the process is a
whole, complete protein. Being similar to native casein, it provides a slow and efficient
nutrient delivery. According to Hofmekler, industrial caseins are best
avoided. Unlike native casein and cheese casein, industrial caseins are
all protein isolates, most of which are extracted from ultra-pasteurized
milk using extreme acid and/or heat processing. The processing typically yields a protein that is deficient in
methionine (an essential amino acid) and cysteine (a conditionally
essential amino acid). Both are destroyed during the processing, and
these sulfur-containing amino acids are important for optimal immune
function. What's worse, ultra thermolyzed (ultra-heated) casein has been linked to increased risk of colon cancer.3,4,5
It's a highly denatured protein that cannot be fully digested. As a
result, undigested protein can reach your colon, where bacteria ferment
the protein into carcinogenic phenolic compounds.6 Hofmekler explains: "Technically, heated protein gets carcinogenic due to changes in
their molecular integrity; reduced digestibility and increased nitrogen
waste. The reduced digestibility of cooked proteins increases the load
of nitrogenous waste material reaching the colon via fermentation to
ammonia and phenols — both of which are cancer promoters." You can counteract this risk to some degree by eating plenty of digestive-resistant starches
and other soluble fibers. These serve as substrates to feed beneficial
gut bacteria and increase carbohydrate fermentation in your colon. By
feeding these helpful bacteria, you also reduce the level of colonic
protein fermentation — along with the risk of colon cancer. As mentioned, reduced muscle breakdown is one of casein's main
benefits. A recent article by Authority Nutrition delves into some of
the proposed benefits of casein, and explains the science behind its
muscle-sparing effects thus:7 "In one study,8
researchers gave participants either whey or casein protein and then
measured their total breakdown rate for the amino acid leucine over a
seven-hour period. They found the total breakdown rate of leucine was
around 25 percent higher in the whey protein group. This means that the casein group reduced the total amount of
protein burned for fuel over a seven-hour period. That means an improved
net protein balance, a key factor for muscle growth and retention.9
Bottom Line: This protein is anti-catabolic. It reduces protein
breakdown within the body due to its slow digestion rate and sustained
supply of amino acids to muscle cells." Preliminary studies have also found casein may provide other health
benefits besides muscle growth and muscle-sparing, including the
following: Personally, I don't recommend casein supplements. High-quality whey
protein from organic grass-fed cows is my preference. My objections to
casein can be summarized as follows: • Many have casein sensitivity, and in
these cases, you will likely experience problems even if you use the
best, highest-quality casein on the market. • Milk is very high in sugars
(galactose), so you can quickly end up with a high net carb count (total
carbs minus fiber) when consuming whole, raw milk. (Butter is far
better than milk in this regard, as it's lower in galactose and higher
in healthy fats.) • You have milk-derived opioid receptors in your brain, and casein contains natural opioids called casomorphins.15
(This is why you can become "addicted" to dairy products like milk and
cheese.) We know that low-dose naltrexone (LDN) is very effective for
boosting immune function by blocking these receptors. Conversely, by
continually stimulating these opiate receptors, you could potentially
disrupt your immune function.
As explained by Dr. Thomas Cowan, a family physician and founding board
member of the Weston A. Price Foundation (WAPF), who is well-versed in
the use of LDN for autoimmune diseases, exogenous opiates (opiates from outside sources; not naturally made by your body) are in fact potent immune suppressors.
A famous study called the European Prostitute Study showed the primary
risk factor for HIV and AIDS was not sexual exposure, not IV exposure,
but opiate exposure. According to Cowan, you see a similar pattern in
cancer patients. As soon as they start taking opiates for chronic pain,
their health rapidly declines as their immune system falters. So if you are immune challenged, it would be wise to avoid casein
altogether, and for those who aren't, it would be a good idea to limit
its use to times when you need extra protein for strength training. But I personally believe whey protein is a superior alternative for this. • Casein can indeed be effective for
muscle growth. However, there's a choice to be made: Either you're
optimizing performance, or you're optimizing health and longevity. Used occasionally and in limited amounts, it's unlikely to do any
major harm and may benefit your athletic performance, but "protein
loading" in general to maximize muscle may raise your risk of long-term
health problems such as cancer (by stimulating mTOR), and if using
casein in excess, it could potentially have an adverse effect on your
immune function. • Last but not least, so many of the
casein supplements on the market are of poor quality, either due to
their source or the processing. The longer a protein is heated the more
degraded and toxic it gets. So if you do opt for a protein supplement,
make sure it does not include thermolyzed (heat-treated) casein, which
has shown to be the most carcinogenic among thermolyzed foods. This
includes casein and whey isolates as well as all caseinates.16 Also avoid whey proteins derived from ultra-pasteurized milk. If
the whey manufacturer fails to provide you with a certificate of
conformity (CoC) that clearly declares their whey is manufactured from
raw milk, then it's most likely been ultra-pasteurized.
As you can see, there are pros and cons to take into account. At bare
minimum, you'd be wise to do your homework to make sure you're getting a
high quality casein supplement if you decide you want to use it as a
muscle promoter. Your best options are native casein found in whole, raw
milk, and cheese casein found in aged cheese and cottage cheese. A
close alternative is MPC. Just be aware of the fact that excessive use — especially if you're
using a heat-treated or otherwise inferior quality product — could have
drawbacks, potentially raising your risk for certain health problems,
including lowered immune function and colon cancer. Others may disagree with these conclusions, and I admit I have not
firmly established a foundation of evidence against the use of casein.
However, I have my suspicions, which will remain until or unless I find
sufficient evidence to modify or discard them entirely.Types and Forms of Casein
Remember to Avoid Over-Consuming Protein
Which Casein Is the Best?
Milk and Cheese Casein Versus Industrial Casein (Protein Isolates)
Benefits of High-Quality Casein
Why I Do Not Favor Casein Supplements
Final Notes
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