Exile: The Caein Legacy: Book One

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Bodybuilders and athletes know that protein is key for building muscle. But keeping your body’s protein levels up overnight can be challenging. That is, unless you ingest casein immediately before going to sleep. A powdered casein supplement can help you get high amounts of it, according to Homan. The most common form of casein powder is micellar casein, or you can get a rapidly absorbing type (casein hydrolysate). One serving typically contains 24 to 27 grams of protein. Mix with water to create a protein shake, or add it to smoothies, yogurt or baked goods.

Koopman R, Crombach N, Gijsen AP, et al. Ingestion of a protein hydrolysate is accompanied by an accelerated in vivo digestion and absorption rate when compared with its intact protein. Am J Clin Nutr 2009;90(1):106-15. View abstract. People with kidney disease often need to limit their protein. Too much protein can cause too much waste in your blood. If your kidneys can’t remove the waste, the buildup of toxins can lead to serious health complications. A casein allergy occurs when your body's immune system mistakenly thinks the protein is harmful and inappropriately produces allergic (IgE) antibodies for protection. Within minutes, the interaction between these antibodies and the specific protein triggers the release of body chemicals such as histamine that cause symptoms which may include: casein, the chief protein in milk and the essential ingredient of cheese. In pure form, it is an amorphous white solid, tasteless and odourless, while its commercial type is yellowish with a pleasing odour. Cow’s milk contains about 3 percent casein. Properties Teixeira SR, Potter SM, Weigel R, et al. Effects of feeding 4 levels of soy protein for 3 and 6 wk on blood lipids and apolipoproteins in moderately hypercholesterolemic men. Am J Clin Nutr 2000;71:1077-84. View abstract.

Diabetes. Limited research suggests that taking casein protein with food might increase insulin, but not blood sugar levels, in people with diabetes.

Casein allergies are not as common in adults as in children, but they do exist,” notes Homan. If you suspect you have a milk allergy, an allergist can do a test to figure out what you’re allergic to. Lactose intolerance Ormsbee MJ, Mandler WK, Thomas DD, et al. The effects of six weeks of supplementation with multi-ingredient performance supplements and resistance training on anabolic hormones, body composition, strength, and power in resistance-trained men. J Int Soc Sports Nut 2012;9(1):49. View abstract. Holmer-Jensen J, Mortensen LS, Astrup A, et al. Acute differential effects of dietary protein quality on postprandial lipemia in obese non-diabetic subjects. Nutr Res 2013;33(1):34-40. View abstract. Docena GH, Fernandez R, Chirdo FG, Fossati CA. Identification of casein as the major allergenic and antigenic protein of cow's milk. Allergy 1996;51(6):412-6. View abstract.

Hall, W. L., Millward, D. J., Long, S. J., and Morgan, L. M. Casein and whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite. Br J Nutr 2003;89(2):239-248. View abstract. Your body makes some of the amino acids it needs, but there are nine essential amino acids that your body can’t produce — you must get them from food. Casein is a complete protein and has all nine essential amino acids. 2. Reduces muscle breakdown Savage, K., Kritas, S., Schwarzer, A., Davidson, G., and Omari, T. Whey- vs casein-based enteral formula and gastrointestinal function in children with cerebral palsy. JPEN J Parenter.Enteral Nutr 2012;36(1 Suppl):118S-123S. View abstract. Tang JE, Moore DR, Kujbida GW, et al. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol 2009;107:987-92. View abstract.

Turpeinen AM, Järvenpää S, Kautiainen H, Korpela R, Vapaatalo H. Antihypertensive effects of bioactive tripeptides-a random effects meta-analysis. Ann Med. 2013;45(1):51-6. View abstract. Burk A, Timpmann S, Medijainen L, et al. Time-divided ingestion pattern of casein-based protein supplement stimulates an increase in fat-free body mass during resistance training in young untrained men. Nutr Res 2009;29(6):405-13. View abstract. Casein protein’s general health benefits are good for everyone. But using casein protein powder ensures you’ll get a more significant amount of casein each day. Talk to your healthcare provider about taking casein protein powder for: Weight loss Res PT, Groen B, Pennings B, et al. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc 2012;44(8):1560-9. View abstract.

A lung disease that makes it harder to breathe ( chronic obstructive pulmonary disease or COPD). People with chronic obstructive pulmonary disease (COPD) often lose muscle function over time. Some studies show that taking casein protein along with exercise builds muscle. But early research shows that taking casein protein daily for 8 weeks does not improve lung or muscle function in people with COPD.