Amount of casein in dairy products. Casein rich foods

This condition is in most cases congenital. Innate means determined by genes that a given individual inherits from previous generations or acquires as a result of genetic mutations. Protein coming from outside, for example, with food, is a very valuable component. However, protein can also be very dangerous - be a toxin, part of the shell of a dangerous microorganism, etc. Therefore, our immune system always checks every protein coming from outside for safety. And if your immune system has decided that this milk protein is dangerous, then it will not be able to convince it of this under any circumstances.

In our practice, we have occasionally encountered the condition induced casein intolerance. Induced means caused by something other than a genetic predisposition, such as a gluten-induced condition. And when such a provoking factor is eliminated, a person can again begin to consume products containing the milk protein casein.

Let us repeat, in most cases, intolerance to the milk protein casein is a congenital condition. Based on this, this food lifelong.

Before deciding to follow this diet, it is better to undergo research. For example, we have perceptual fascial testing. This will provide comprehensive information about her need to use this diet. Modern laboratory diagnostics make it possible to obtain reliable data regarding 3-5 varieties of casein, and out of more than 30... And as a result, a person receives a negative test, only because this type of casein was not considered.

A little about chemistry. Casein is a huge molecule. This is a proteid. And includes more than 30 types simple proteins(proteins), which are called casein fractions. They differ from each other in the number and sequence of amino acids in the chain, their reaction to rennet protein and the ability to be precipitated by calcium. Chemists designate these fractions with letters of the Greek alphabet. Moreover, each faction has subspecies, which are designated by letters of the English alphabet. As a result, it turns out that to determine in laboratory conditions intolerance to the milk protein casein, it is necessary to check several dozen options, and possibly hundreds...

In any milk, regardless of origin (meaning any animal that produces milk, including human breast milk) there are ALL fractions of casein. The number of each faction may vary, but again, they will all be represented. Therefore, ANY milk and ANY dairy products are excluded, regardless of origin.

For recovery, it is necessary to exclude ALL dairy products made from ANY type of milk (cow, goat, camel, horse, including breast milk...).

List of products containing milk protein - CASEIN

• Milk (with any percentage of fat content)
• Milk (lactose-free or lactose-reduced)
• Baked milk
• Condensed milk
• Powdered milk, including whole milk
• Whey
• Cream
• Sour cream
• Kefir
• Curdled milk
• Ayran
• Ryazhenka
• Kumis
• Cottage cheese
• Butter (especially 72.5% fat, but in butter with 82.5% fat content - the least likely presence of milk protein - casein)

It is necessary to carefully study the composition of finished products. If you are intolerant to milk protein (casein), you should exclude from your diet foods containing the following ingredients:

• milk (any)
• baked milk
• condensed milk
• powdered milk, including whole milk
• whey
• cream
• sour cream
• kefir
• curdled milk
• ayran
• ryazhenka
• kumiss
• cottage cheese
• butter0
• milk protein
• sodium caseinate (chemically and thermally processed casein)

The food industry began to produce milk substitutes. It's about about plant proteins. As substitutes for traditional dairy products, you can use:

• soy milk
• oat milk and cream
• coconut milk
• rice milk
• almond milk
• corn syrup

I would especially like to discuss the use of sports nutrition and dietary supplements for milk protein intolerance. Practice shows that often the proposed mixture of amino acids actually contains milk protein. The most honest manufacturers use whey proteins from cow's milk, which is safe. However, there is a high risk of buying a product that contains proteins from the casein group. In general, nutritional mixtures from the sports range and various dietary supplements designed to meet the needs for proteins and amino acids can actually be sources of problems. For people with intolerance to proteins (casein, soy lectins, gluten), they should be consumed with extreme caution, as they may contain these proteins. Also, it should be borne in mind that these products are practically sterile. It may seem that this ideal option. However, a person needs to constantly interact with microorganisms and consume them internally for optimal functioning and protection of the body. Remember that we live among them, not they live among us. And in conclusion, it is worth noting that the sweeteners (sucrolose, aspartame) included in ready-made protein mixtures have a very negative effect on our health (see).

However, we would like to note that there are 3 ingredients of dairy origin contained in finished products that can be consumed if you are intolerant to the milk protein - casein:

• Milk fat is the only valuable ingredient in all dairy products. And it is presented in its pure form in GHI oil (butter melted until completely transparent and strained).
• lactic acid - LACTATE
• milk sugar - LACTOSE

Many patients worry about eliminating dairy products as a source of calcium from their diet. There are many sources of calcium, This:

• Canned fish
• Green vegetables (parsley, spinach, cabbage, celery, Chinese cabbage, broccoli, green beans, Brussels sprouts, pumpkin)
• Fruits (apples, bananas, oranges, tangerines, grapefruit)
• Nuts (sesame, almonds, Brazil nuts)
• Fennel seeds
• Legumes (white and red beans, soybeans)
• Herbs and spices (basil, dill, thyme, cinnamon, rosemary, cloves, garlic)
• Wheat, rye (in the absence gluten-induced pathology)

*If you also have a gluten-induced pathology, there is a selection of products that do not contain gluten, casein and lactose.

The sports nutrition market is filled with a variety of drugs that are designed to increase the effect of training. Among them there are vitamin complexes, and special substances that help to recover faster, and protein shakes. Protein supplements to food allow you to quickly gain muscle mass and make your muscles sculpted. The most common supplements are those based on whole milk, but those based on casein are no less effective. Where this food supplement is contained and what its effectiveness is - we will consider further.

What is casein?

The name casein comes from the Latin word caseus, which translates as “cheese.” And this is not without reason, it is thanks to this substance that cheese is made from milk. In fact, it is a complex protein that has a slow absorption rate, and is also very rich in calcium salts, for which athletes especially love it.

Casein helps you gain muscle mass quickly

How does casein protein work?

The essence of the action of casein protein is that when it gets into the stomach, it begins to stick together into lumps, which take longer to digest and, accordingly, take longer to absorb. Despite the fact that this seems like a strong disadvantage, it is these properties that attract many athletes. The fact is that due to long digestion, a long-lasting feeling of satiety occurs; in a sense, this process helps to lose weight.

If you use casein exclusively for gaining weight, then you should eat strictly by the hour, and the last intake of this supplement should be taken before bed.

Types of Casein Proteins

There are two types of proteins on the market that are used in sports nutrition:

1. Micellar casein. This view food additives obtained by filtering milk. It is considered the most useful, as it is not subjected to serious processing. The only downside is that mostly pasteurized milk is used, which has a very low content of nutrients.
2. Calcium/sodium caseinate. Here, treatment with special acids is used to obtain casein protein. This significantly reduces the cost of the process, but the quality of the additive will be lower than that of micellar casein.

Micellar casein is considered the most beneficial

Who needs casein?

Casein is mainly needed by those who want to lose weight, or by athletes who want to gain weight. You can take it during the process of losing weight - drying will not slow down. And taking into account the fact that this supplement contains amino acids and calcium, it will only help.

When is casein contraindicated?

Since this is a completely natural product, it has practically no contraindications. Casein intolerance occurs when the body may react inadequately to this supplement due to a general intolerance to dairy products, or when consuming a low-quality product.

List of foods high in casein

In a situation where you don’t want to take nutritional supplements, it’s worth figuring out how else you can get casein. Which products contain:

1. Milk of animal origin. There is an equal amount of it in cow's milk, goat's milk, or mare's milk - only the additional beneficial substances differ.
2. Cheeses. Here the amount of the substance we are interested in is two times lower, but still quite high. About 0.26% per hundred grams.
3. Cottage cheese. Yes, you can find casein in cottage cheese, although there is even less of it than in cheese.
4. Sour cream and fermented milk drinks. Casein-containing products include kefir, different variations of tan and ayran, and yogurt.
5. Other drinks and food. This includes various puff pastries with cottage cheese, whey-type cocktails, natural milkshakes and even sausages. The content of the substance we are interested in is less than 0.1 percent per hundred grams.

Foods High in Casein

Casein protein in sports nutrition: in what forms is it available?

The most common form of this dietary supplement is powders. The fact is that they dissolve best in liquid and, accordingly, are easier to consume. Even if you are offered hydrolyzed casein, it is still the same powder. Its difference is that due to hydrolysis it is absorbed by the body much faster. But there is also a side effect - this type of additive has a bitter aftertaste.

How to take it correctly?

Like any other dietary supplement, casein protein has its own rules of administration that will help you achieve the best results and avoid possible problems with health.

General admission rules

The powder is mixed with water, juice or milk. If desired, you can add fruit or another sweetener to the cocktail, if we are not talking about losing weight. It is better not to consume more than forty grams at a time, as you may experience minor digestive problems.

For weight loss

The most important thing to remember is that if your goal is to lose weight, then it is better to give up calcium or sodium caseinate right away. The purification from impurities there is not so thorough, which means this protein may contain milk sugars.

Take casein protein in the evening or before bed

Casein protein should be taken in the evening or before bed. This is due to the fact that it protects muscles from destruction and also maintains the necessary level of amino acids. In addition, the supplement gives you a feeling of fullness for a long time. But, naturally, it will show its effect only in combination with proper nutrition and training.

For weight gain

The method of application is not much different from that used for weight loss, but taking into account some nuances:

• For the best effect, it is worth combining it with other proteins. This will improve their absorption;
• It doesn’t make much sense to drink the supplement immediately after training, since according to recent studies, in the first hours after exercise, carbohydrates, rather than proteins, are actively used to replenish energy levels.

How to choose the right sports nutrition with casein?

It was previously mentioned that a low-quality product can be harmful to health, so you need to have an idea of ​​​​how to choose a good sports nutrition.

Poor quality product can be harmful to health

There are only three tips:

1. All three variations of casein protein have a recognizable cheesy taste or taste when mixed with liquid.
2. It is worth taking protein from a reputable manufacturer. The price may be steep, but the quality will be guaranteed. Again, a well-known manufacturer will not risk its reputation by selecting cheap and/or harmful substitute ingredients.
3. If you have decided to take a supplement from a little-known manufacturer, then you should definitely find information about research on the quality and effectiveness of the product.

Rating of the best casein protein manufacturers

At the moment, the following companies can be identified in the TOP producers of casein protein:

• Optimum Nutrition;
• Dymatize;
• Muscle Pharm;
• Universal Nutrition;

All companies produce products from high-quality raw materials, which contain casein. Almost always the text on the packaging is in English, so you need to focus on the word casein.

Reviews

Alexander, 37 years old:

“I’ve been wanting to try casein for a long time. The reviews didn’t say anything specific, so I bought a more expensive one from Optimum Nutrition. I didn’t regret it, however, the vanilla-flavored additive didn’t turn out very well.”

Vladimir, 42 years old:

“Many people did not advise using this protein, they say there is a lot of chemistry during processing. But she's everywhere these days, so I took a chance. So far the results are not particularly impressive, but I have only been taking it for three days. But I’m always full, I have to eat on the alarm clock, otherwise I forget.”

Protein is the basis of our life. It is he who helps our body recover from illnesses, and it is he who is so needed for the growth of our muscles. An important protein in milk, casein, thanks to the special amino acids it contains, can meet most human needs. But what foods contain casein? This is what we will talk about.

Why is casein needed?

The abundance of phosphorus and calcium makes casein special and irreplaceable, because it natural spring vitamins Pepsin breaks it down in the stomach, but this is done slowly, so the feeling of fullness is ensured for a long time, this is a plus for people who are losing weight, because in this way they avoid overeating. And for athletes, this protein is important for gaining muscle mass; it works better than whey protein. Vegetarians also face the problem of protein deficiency, so casein is an excellent solution, because there are enough products containing casein.

Casein in dairy products

Good news for anyone who is lactose averse or intolerant: casein itself is lactose-free. Accordingly, no diarrhea will overtake you, rather the opposite. Both children and adults need this protein; they need about 20 g of casein per day; especially for athletes - for them the norm is 40g of casein per day, and most importantly, it is cheaper than many other proteins. Casein is found in large quantities in goat's milk, as well as in cow's milk. Just imagine, three percent of the volume of milk you drink is casein. Less - in donkey, sheep, buffalo, but they are more difficult to get. There is a lot of it in hard cheeses: Cheddar, Kostromskaya, Parmesan, Roquefort, Bonbel, Gouda, Mozzarella, Mascarpone, Ricotta. In low-fat cottage cheese, the amount of casein reaches 20%, and it is suitable for daily consumption, but high-fat cheeses are not, because they can cause serious weight gain.

Other high casein dairy products:

1. Kumis
2. Sour cream
3. Cream
4. Yoghurts
5. Ryazhenka

And, of course, all their derivatives: cheesecakes, pancakes with cottage cheese, casseroles, cheesecakes and even chocolate, but they naturally contain less protein. These products are also high in another protein - protein. It is better to consume products containing casein at night, since it takes a long time for it to be broken down by gastric juice. Or during the day's rest, if it is long enough.

Sports nutrition

Gaining muscle mass quickly seems impossible, but not with casein. Most sports nutrition mixtures contain casein, because it satisfies the feeling of hunger, therefore, a person does not overeat. Casein powder can be mixed with water or milk to make shakes that are consumed several times a day, but not during training. Micellar casein is gaining popularity, but it takes longer to digest, and its benefits have not been scientifically proven. The difference is that calcium caseinate is obtained by treating milk with acids, and micellar casein is obtained by ultrafiltration of milk; it is a lighter protein. Consumers say that it is better accepted by the stomach. You should also not consume whey protein and casein at the same time, as they have opposite effects.

Baby food

The immunity of any person is established when a mother feeds her child with her milk. It contains about 37 percent casein. But if the mother cannot give her milk to the baby for some reason, then she has to switch to artificial feeding. Almost all infant formula contains casein, because it is important for the growth of the child. The children's body produces an enzyme that breaks down lactose, so it is beneficial for children to drink milk. But as people grow older, they develop lactose intolerance, so milk should no longer be consumed; it is better to replace it with fermented milk products. Preschoolers can and should drink 2 glasses of milk a day; this will help increase the child’s concentration and well-being, as well as prevent a number of diseases by strengthening the immune system. Some manufacturers extract casein from milk by treating it with acids and alkalis, but such casein is not suitable for children and athletes; it can be harmful to health.

Which casein is better to buy?

There are many brands that make casein, but not everyone can afford to pay that much money for the protein. Therefore, loose casein will be an excellent solution for people on a limited budget. It costs at least twice as much as the brand name, but not everyone trusts it, and the thoughts arise: “what if it’s not casein?” Some people prefer to pay more for “quality”. But is everything so great even among large manufacturers? Of course not. When buying casein in bulk, you do not overpay for packaging, the “name” of the manufacturer, etc., just read reviews of a specific product, online store. Many people are still concerned about the lack of taste, because they want something tasty and healthy. But flavorings and flavor enhancers only do harm, and certainly do not add anything good. Moreover, purchasing in bulk will only increase the discount. Exercising is not a cheap pleasure, so why not save money wisely?

What and when to drink casein with?

You need to drink casein several times a day, divide daily norm for several doses and drink in the form of cocktails, or simply with water between main meals. This protein has a high calorie content, so don’t discount it when counting calories. Taking 100 grams, you consume about 350 kcal. Please note that drinks such as tea, milk, coffee reduce protein absorption, so it is best to mix the powder with water. Just don’t overdo it, there are plenty of enthusiasts who drink a can of casein a day, counting on a wow result, but no one has canceled the various side effects. Excess protein in the body primarily affects the kidneys, and then the liver. It’s clearly not worth drinking more than forty grams at a time.

Contraindications

There is no way without this. Before taking this protein, it is better to consult with a specialist, because if it turns out that you are allergic to products containing casein, then you can run into “trouble”: problems with the gastrointestinal tract, dizziness, vomiting, and so on. It is better to avoid all this by going to the doctor. Unfortunately, it is children who are most often allergic to casein. But it can and should be cured. To do this, you should exclude all dairy and fermented milk products from the diet of both mother and baby. After 1-2 years, in most children, the allergy simply disappears.

Bottom line

From this article you learned which foods contain casein: the most casein is in milk, dairy and fermented milk products. But powdered casein makes it possible to avoid consuming extra calories that come from food. It is better to choose loose casein to save money. Baby food is also enriched with this protein, because casein is indispensable for the human body, but you need to carefully monitor the baby’s body’s reaction in order to cure allergies in time. Never overdose on casein.

Casein is a complex protein found in milk. Its formation occurs with the help of lactic bacteria. Casein is necessary for both young children and adults. It is able to increase the shelf life of food, gives it a special taste and is often used as a food additive. Isolating casein from milk is a fairly simple process that makes the protein available. What foods contain casein?

What is casein for?

Casein is a source of amino acids that are essential for the body. This element is present in baby food and various mixtures. Due to its high amino acid content, casein is an essential element in the diet of every person. It supplies our body with phosphorus and calcium salts, which are necessary for the skeletal system. Protein is very easily digestible and there are many medications containing it. Casein can be found in many cosmetics.

For intense physical activity Protein should only be consumed during rest periods. Otherwise, you may end up consuming too much casein during exercise. The body uses casein as a material to build muscles. Thanks to it, muscle tissue grows and bones strengthen. Products containing casein help combat hunger and allow you to lose weight. Many athletes consume casein when they are hungry.

What foods contain casein protein?

An adult needs about 25 grams of casein per day. You can get this element by including milk, kefir and cheese in your diet. Almost all dairy products contain casein. It is found in yoghurts, curdled milk, cottage cheese, tan and whey. The largest amount of casein is found in goat and cow milk.

There is slightly less protein in the milk of sheep and donkeys. Casein is found in large quantities in cheeses. In this case, you should choose hard varieties of cheese. However, it is worth knowing that they contain no more than 30% protein. It is best to give preference to goat milk, which contains about 80% casein.

Casein is an integral component of sports nutrition. Most athletes use it to gain muscle mass. To do this, it is enough to consume at least 40 g of casein per day. Casein should be taken before bedtime. Calcium and phosphorus, which are contained in casein, help the body develop and overcome intense physical activity.

Lactose intolerance

Casein and dairy products are good for children. Their bodies produce an enzyme that effectively breaks down lactose. Over time, many people develop lactose intolerance, which results in indigestion, bloating, nausea and vomiting. In this case, it is best to replace milk with fermented milk products. The bacteria they contain break down milk sugar, which makes many fermented milk products harmless even for those with lactase intolerance.

Nowadays you can buy special food supplements with a high casein content. It is included in sports drinks and mixtures. However, it is best to consume casein in the form of natural milk. The deficiency of this element can be easily compensated by kefir, tan and yogurt, which are natural products.

(casein) – dietary supplements that have a complex molecular structure and an ambiguous effect when consumed. The potential harm of casein is a subject of close attention among athletes and ordinary consumers.

The problem requires explanation. Each of us becomes acquainted with curdled protein as soon as we begin to eat mother's milk or infant formula. It is necessary for the formation of hair and nails. The famous professor I.P. constantly talks about him. Neumyvakin. At the same time possible harm for the body this protein is not even discussed. Moreover, the notorious lactose-lactase deficiency does not apply to casein; it does not contain lactose in any modification.

Casein is found in dairy products: cheese and cottage cheese. The only “but” when consuming this protein may be its individual intolerance.

Sports nutrition manufacturers strive to avoid misunderstandings with cow's milk and its components and produce for those athletes who have hypersensitivity to them, a special type of goat milk product.

In addition, in order to avoid unpleasant surprises, it is necessary to observe a sense of moderation when taking protein, that is, not to overeat.

Side effects of casein

It is known that the technology for producing curdled protein requires compliance with the most precise dosage in the enzymatic process. Irregularities in product production are dangerous and can lead to digestive disorders. Some unscrupulous casein manufacturers use acetic acid or, even worse, alkalis in the process chain instead of enzymes.

Of course, milk curdles under such conditions, but after systematically taking casein prepared in this way, serious problems can begin. It’s good if the matter is limited to heartburn and the abolition of the cheap option, but gradual atrophy of the gastric mucosa may develop against the background of low acidity with possible degeneration into cancer. Or, on the contrary, an acidic environment can cause erosions, peptic ulcers, and sudden bleeding.

Athletes who already have a history of pathological changes in the digestive tract need to be especially careful.

Disadvantages of Casein

Lactose (lactase) deficiency is confused with gluten deficiency, since in both cases we are talking about proteins. But gluten has nothing to do with dairy products and casein. It is found in cereals: the more of it, the stronger the gluten properties in them, the higher the harmfulness of this protein for humans.

Casein and gluten are also combined because there is a special diet without each of them, which is used to treat autistic children.

We have already mentioned the main disadvantage - the low cost of the product: for this reason, many companies are engaged in its production and sale. However, the pursuit of profit is almost always combined with a loss of food quality. As a result, the market is flooded with low-grade casein preparations, its counterfeits, and analogues with a cheaper production chain.

To avoid meeting them, follow simple rules:

• low cost is a reason to think about the quality of purchased food;
• guarantee against counterfeit and surrogate – reputation of the manufacturer.

As for athletes, in each sport preference is given to to different manufacturers. A coach will always tell you what is worthy.

Casein, produced in accordance with all the rules, using the necessary enzymes, does not harm human health. Curdled protein in the right dosage, consumed according to an individual regimen, enhances the pre-race preparation of healthy men and women and guarantees excellent athletic results.

Let us remind you once again: taking this protein, like any other dietary supplement, requires a preliminary comprehensive examination by specialized specialists. Only a doctor’s conclusion about the absence of contraindications to taking the drug serves as a guarantee of its beneficial effect on the athlete’s body.