Micellar Casein
Milk contains two groups of proteins. The group of proteins that precipitate out as a curd when making cheese is known as the casein proteins. The group of proteins that remains in the liquid serum during cheese manufacture is known as whey proteins. Because whey proteins are small molecules, they are more easily soluble in water and, therefore, do not need to form a special structure to stay suspended in milk. Caseins, on the other hand, because they are so large, have to aggregate together to form a specific micelle structure in order to stay suspended in milk. Casein, in its micellar structure, is the natural structure of the casein proteins in milk. Due to micellar casein’s natural structure, it is more digestible than normal casein.
Micellar casein provides a lengthy release of amino acids because of its unique digestibility. It forms a gel in the stomach, slowing the transit time in the digestive system thus slowing the digestion of the protein. This makes it ideal when a slow and lengthy supply of protein is needed, i.e. before bed, or between meals.
Micellar casein is the only protein (that includes whey protein) that has ever been shown in a scientific study to be anti-catabolic (inhibits destruction of lean tissue) when consumed under normal practices. No study yet has shown that whey protein, normal casein or caseinate would provide the same anti-catabolic protection.
For the keen bodybuidler or athlete, research suggests that:
- whey proteins are best when taken first thing on a morning and as part of a post-workout shake, due to their rapid digestion and absorption, after fasting for 8 hours, say, during the night.
- whey protein and micellar casein protein shakes are best when taken through the day to boost protein content of meals or as meal replacements, due to their fast and slow releasing proteins, which can meet immediate protein requirements, as well as maintaining a positive nitrogen balance until the next meal in around 3 hours.
- micellar casein is best taken before bed, due to it’s slow release, maintaining a positive nitrogen balance during the night for up to 7 hours
