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Summary

Casein is a slowly-digested protein found in dairy products. In this way, it’s healthy because the slow absorption of casein protein leaves you feeling satisfied for a longer period, reducing snacking. Casein protein has also shown potential in muscle building and other physical benefits for athletes and is similar in benefits to whey and other protein sources. This article will tell you all you need to know about casein protein powder, lactose-free.

Casein protein isolate can be found in a lactose-free form, making it a great option for those with lactose sensitivities. Should you try lactose-free casein protein powder? What about regular casein protein powder that isn’t lactose-free? This article is going to tackle these and several other questions.

What is Casein?

Casein, along with whey, is the major protein found in milk [1]. Approximately 80% of cow’s milk is casein, and its biological activity is extremely diverse. Peptides found in casein have been found to reduce high blood pressure, have antibacterial and antiviral effects, and even boost immune function [2, 3].

While we don’t recommend drinking gallons of milk a day, a dose of casein protein might help you build muscle and stay healthy during your fitness regime [4].

Is lactose-free casein protein better?

Many casein protein sources are lactose-free because this compound is naturally lactose-free, and keeping it this way makes it available for those with lactose intolerance or sensitivity [5]. Lactose-free casein protein is not necessarily healthier, but lactose-free dairy products have steadily increased in quality over the years with the increased demand.

Removing lactose also removes some of the natural sweetness of dairy products, meaning they’re often lower in calories (as long as that sugar isn’t supplemented back in later) [6]. 

All You Need to Know About Casein Protein Powder, Lactose-Free

Casein can increase amino acid responses

Amino acids are the building blocks that make up our muscles, tissues, and organs. In a recent clinical study of young men, consuming casein increased amino acid bioavailability after eating a meal [7].

This means they could utilize the amino acids in the food more efficiently, extracting amino acids from foods and getting them were needed in the body at a higher rate than the participants who did not consume casein protein. Casein itself is naturally high in amino acids, too [8]

Casein protein can help you build muscle

You have many options when it comes to your protein sources. It’s important to ensure you get enough protein to provide the micronutrients and amino acids you need to repair muscles after a workout and build new muscle. Check “How to Gain Muscles with a Plant-Based Diet.”

In a recent clinical comparison, female athletes noted no muscle tone difference when using whey protein (formerly considered the gold standard of workout protein) versus casein protein [9].

Another clinical trial with casein and whey proteins noted no differences in muscle mass increases between the two protein supplements [10]. Other studies have shown that athletes who consumed casein protein daily had higher muscle mass and better performance than those who didn’t [11, 12]. This means casein is a great whey alternative, with all of the same benefits for your workout regime and overall health.

Casein is a slow-release protein

Casein takes more time to absorb than whey protein, which means it can leave you feeling fuller for longer, reducing your desire to snack between meals. While clinical trials show that considerations like food texture and micronutrient composition of the protein do matter as well for this effect, casein has been suggested to be a healthier source of protein because of the slow rate at which it is digested and processed by your body [13].

Casein can reduce your risk of bone and musculoskeletal diseases

There has always been an association between dairy products and osteoporosis, osteoarthritis, and musculoskeletal diseases because of their high protein and calcium content. That association suggests that products like casein isolate or yogurt might reduce the risk of these diseases and increase general bone health [14].

Caution

While casein protein powder is a great source of protein and micronutrients, casein has been suggested to cause some health problems when taken in too high a dose (this is still under investigation, and solid evidence has not yet been shown) [15, 16]. Variety is the spice of life, and we always recommend getting your protein and micronutrients from a varied diet of fresh fruit and vegetables, meats, and legumes.

In conclusion, all you need to know about casein protein powder, lactose-free.

So enjoy your casein protein power, whether it’s lactose-free or not, and boost your health and physical capabilities today. Always read the label to ensure you’ve selected a casein protein powder with high micronutrient and protein levels to maximize the benefits.

You might be interested in “10 Foods High in Arginine.”

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