question about casein(ate)

[nikkita]

I'm switching from whey protein to calcium caseinate for my contest prep, but from looking at some products in the web there are many different types of caseinate such as casein and sodium caseinate. Is there really any difference? Does consuming sodium caseinate will give me the same long lasting protein?

Thanks!

 

[alex2678]

I wouldn't totally eliminate whey or any other protein source from your diet during contest prep. Best to get a variety of proteins as opposed to just one. Regarding the milk proteins, I'd look for a micellar casein type powder as being the highest quality. Stays in your bloodstream for a much longer period of time. Calcium caseinate is the cheapest of the milk proteins but it's of the lowest quality. Hope that helps some. Might be cheaper to have some cottage cheese and whey protein throughout the day with some of your other protein sources. But either way you're good to go.

 

[nikkita]

I wouldn't totally eliminate whey or any other protein source from your diet during contest prep. Best to get a variety of proteins as opposed to just one. Regarding the milk proteins, I'd look for a micellar casein type powder as being the highest quality. Stays in your bloodstream for a much longer period of time. Calcium caseinate is the cheapest of the milk proteins but it's of the lowest quality. Hope that helps some. Might be cheaper to have some cottage cheese and whey protein throughout the day with some of your other protein sources. But either way you're good to go.

Thanks! My protein sources for competion in whole food are (tilapia, veil, egg whites) but in some meals I included whey and my trainer said to switch to casein up until the competition.

Maybe it can good idea to mix whey and caseinate, how does that look?

 

[alex2678]

A combo of the two is fine. Beverly International makes a good casein/whey product. http://www.a1supplements.com/detail.aspx?ID=2279&Name=Ultimate-Muscle-Protein-2-lbs. Otherwise anywhere else that has custom protein blends or bulk protein powder is good too. Best of luck on the contest prep!

 

[Lifterforlife]

I use whey when contest dieting only post workout. Fast absorbing also means faster oxidation of amino acids.

Casein in my opinion is superior in most any other circumstance. I second the idea of using casein throughout the day as far as a supplemental protein goes.

A case in point....

We compare the effects of a moderate hypocaloric, high-protein diet and resistance training, using two different protein supplements, versus hypocaloric diet alone on body compositional changes in overweight police officers. A randomized, prospective 12-week study was performed comparing the changes in body composition produced by three different treatment modalities in three study groups. One group (n = 10) was placed on a nonlipogenic, hypocaloric diet alone (80% of predicted needs). A second group (n = 14) was placed on the hypocaloric diet plus resistance exercise plus a high-protein intake (1.5 g/kg/day) using a casein protein hydrolysate. In the third group (n = 14) treatment was identical to the second, except for the use of a whey protein hydrolysate. We found that weight loss was approximately 2.5 kg in all three groups. Mean percent body fat with diet alone decreased from a baseline of 27 ± 1.8 to 25 ± 1.3% at 12 weeks. With diet, exercise and casein the decrease was from 26 ± 1.7 to 18 ± 1.1% and with diet, exercise and whey protein the decrease was from 27 ± 1.6 to 23 ± 1.3%. The mean fat loss was 2.5 ± 0.6, 7.0 ± 2.1 and 4.2 ± 0.9 kg in the three groups, respectively. Lean mass gains in the three groups did not change for diet alone, versus gains of 4 ± 1.4 and 2 ± 0.7 kg in the casein and whey groups, respectively. Mean increase in strength for chest, shoulder and legs was 59 ± 9% for casein and 29 ± 9% for whey, a significant group difference. This significant difference in body composition and strength is likely due to improved nitrogen retention and overall anticatabolic effects caused by the peptide components of the casein hydrolysate.

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