Although it is not the best source of protein in the fitness world, casein is very beneficial for specific issues in the body. Its main characteristic is the speed of digestion that prevents catabolism.

 - Casein is a protein linked to calcium in milk. The main sources from which casein is extracted are sheep, goats, and cows.
- In these milk sources, casein represents 80% of the extracted proteins, reaching almost 85% in sheep milk.
- The slow absorption of casein is due to the fact that when it comes into contact with gastric juices, a reaction is created that transforms it into clots and this makes it digest more slowly.

If you are a pro of supplementation, you already know and, probably, you have taken casein. It is also very feasible that they have recommended it to you to feed your body for a longer time, especially in long periods when you do not eat; like the dream.

However, this protein has other benefits that few people can appreciate. Here are some benefits of adding casein to your diet.

1. Constant flow of amino acids

Although we know that during sleep the muscle is not exercising, it is growing and feeding. The nutrient demand process never stops, your body is always active. Providing a constant supply of amino acids to your muscle cells prevents them from eating themselves to maintain themselves. This is one of the biggest benefits of adding casein to your diet.

If you add to this that growth hormone levels are activated during sleep, having a good rest and, in addition, being well nourished during it, boosts your gains.

2. Better results from your training

A study conducted by the Department of Exercise, Nutrition and Preventive Health at Baylor University in Texas shows that casein is the differentiator for greater gains in lean muscle mass.

The study took 36 men and found that the group that consumed a mixture of whey protein plus casein had a better result in gaining lean muscle mass than the group of men that only took whey protein, BCAA, and glutamine.

3. Boosts fat loss

A study published in The American Journal of Clinical Nutrition revealed that experimental participants showed a higher metabolic rate while they slept, better body fat balance, and satiety levels were 33% higher if they multiplied their casein intake 2.5 times.

4. More muscle strength

One of the benefits of casein is that it is twice as powerful as whey protein when it comes to improving muscle strength. It is believed that this is due to the anti-catabolic effect of casein that we talked about in point 1. Therefore, the muscles of the legs, chest, and shoulders showed an increase in strength, according to a study from Brigham and Women’s Hospital, Boston.

5. Bone health

In addition to being protein, one benefit of adding casein to your diet is that it contains phosphorus, calcium, iron, and zinc; These nutrients greatly benefit your bone health. In fact, a study from the School of Oral and Dental Sciences at the University of Bristol in the United Kingdom, shows that taking casein prevents the erosion of tooth enamel, which prevents cavities in your teeth -which are bones, in case you didn't know.

Not so good things about CASEIN

Because it is a slow-absorbing protein, it can be heavy on the stomach, especially in people who are intolerant to dairy.

Also, one of the NO benefits of adding casein to your diet is the slightly strong taste. For this reason, it is mixed with other sources of protein to soften.

Like any protein, it is good to consume it under the strict control and supervision of a professional who guides you. Your body may be warning you when you are consuming too much.

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