What is milk protein?/ Its properties and side effects

We all know and have heard many times since childhood that milk is essential for health and maintaining the health of bones and teeth is part of the consumption of this substance and other dairy products. In this article, we discuss milk protein. Calcium is not the only nutrient in milk. There are many vitamins and minerals in milk, and the most important thing is that milk contains protein. How many types of protein are there in milk? Do you know that the best bodybuilding supplements come from proteins in milk?

What is milk protein?

Milk protein consists of 2 types of protein: whey protein and casein protein. Through different processes, carbohydrates and fats can be removed from milk and pure protein can be obtained. Whey protein is very quickly digested and absorbed by the body, and for this reason, it has many fans among athletes. But casein protein can be as useful as whey protein; Although it is digested later.

What is whey protein?

When milk is processed to produce cheese, a liquid called whey is obtained. This liquid contains protein that is quickly absorbed by the body.

• 20% of milk protein is whey and 80% of it is casein protein.

You can find all the amino acids the body needs in whey protein. Generally, athletes use whey protein to increase the protein in their muscles for muscle building. There are different types of whey protein in the form of bodybuilding supplements, such as whey protein isolate, concentrate and hydrolyzate.

What is casein protein?

Just like whey protein, casein protein also contains all the essential amino acids for the body. Casein protein is absorbed slower than whey protein in the human body. After consuming casein, the absorption of amino acids in the body and the synthesis of proteins reaches its peak after approximately 3 to 4 hours.

Casein protein does not increase the level of amino acids in the body as quickly as whey protein, but it greatly reduces the rate of protein breakdown in the body. As milk protein, casein protects muscle mass and makes you feel full for a longer time. Therefore, the consumption of this protein is ideal for suppressing hunger at the end of the night.

The difference between whey protein and casein, which is better?

Consider the following points and then choose whether it is better to use whey protein or casein:

• The rapid absorption of whey protein makes it an ideal pre-workout option.
• On the other hand, it seems more appropriate to consume casein protein on rest days and before going to bed.
• Another issue is the price of whey and casein protein supplements. Casein seems to cost more per gram than whey protein.
• Whey protein is easily combined with liquids such as water or milk; While casein protein may not mix as well as whey protein with liquids, and some parts of it may still remain undissolved in the mouth.
• Many people find the taste and texture of whey protein a little more pleasant than casein protein and prefer it more.

Use whey protein before or after training and casein before bed.

Both whey protein and casein provide large amounts of amino acids needed by the body. Therefore, they do not differ much in terms of properties and ultimately it depends on your preferences which one to choose as the best. Remember that the most important thing in building muscle is that the amount of protein you provide to your body is greater than the amount of protein you burn in your sports activities.

What matters most in fitness is your exercise and nutrition, and it doesn’t matter whether you choose whey or casein from milk protein because both are good for your body and muscle building.

What are the properties of milk protein?

Milk protein, namely whey protein and casein, both have the following common benefits for the body:

• They help build muscle, increase muscle mass, and bulk up muscles.
• They reduce the feeling of hunger.
• They contain many nutrients including calcium.
• They prevent muscle wasting and speed up recovery after training.

These two proteins can also increase the body’s antioxidant power, balance blood fat and blood sugar, and play a role in controlling inflammation in the body.

Dosage of milk protein

Whether milk protein is casein or whey, about 1 or 2 scoops per day is recommended, i.e. between 20 and 50 grams. In general, it is recommended to consume 0.8 grams of protein per kilogram of body weight per day. But if you exercise regularly, you need more protein than normal people. It means that you may even need to eat 2-3 times more protein than people who do not exercise. Therefore, it is necessary to take a protein supplement. Be sure to check with your trainer about how much protein you need per day.

What are the side effects of milk protein?

If you are allergic to cow’s milk, you cannot use casein or whey protein because the possibility of allergic reactions is high for you. But if you are allergic to lactose, you can safely consume these proteins because during the production process Lactose In most cases, it is removed. Be careful that consuming too much protein can have the following side effects:

• nausea
• stomach ache
• flatulence
• stomach cramps
• diarrhea

So always use protein supplements in recommended amounts. If you have liver and kidney problems, be sure to ask your doctor’s opinion about whether these supplements are suitable for you.

How much protein is in a glass of milk?

A glass of milk, i.e. about 250 ml of milk, contains approximately 8 grams of protein. Every 100 grams of milk contains 3.4 grams of protein, which is more casein than whey protein. Milk is considered a complete protein in the sense that it contains all nine essential amino acids that help build muscle.

final word

Milk protein refers to two types of protein that are present in milk, namely casein and whey protein. Both of these proteins are useful for the body and provide many nutrients and amino acids to the body. Which one you use as an athlete depends on your preferences, which we have mentioned in this article. You can order the best whey and casein protein supplements right now from Positive Green online pharmacy.