CASEIN A

ND SLE

EP

GA

BBY K

UL I K

OW

S K I

K Y L E BR

E NN

AN

AN

DR

E W G

AR

ZI A

WHAT IS CASEIN?

• Casein is a protein that comes from cow’s milk like whey protein

• Makes up for 80% of the protein found in cow’s milk• Makes up for 20%-45% of human milk

• Besides amino acids and proteins, casein provides carbohydrates, calcium, and phosphorus

• Helps provide positive nitrogen balance• Protein synthesis outweighs protein breakdown

SLEEP

• It is required to get 8-10 hours a sleep daily for optimum muscle growth• During early sleep stages, where sleep is at its deepest state, 60%

to 70% of human growth hormone is secreted

• Sleeping is fasting for the body• Catabolic to muscle growth• Breaks down muscles for amino acids to use for energy

• Eating before sleep offsets these processes

EATING BEFORE SLEEP AND NOCTURNAL EATING• Eating before bed prevents muscle breakdown for amino

acids• Eliminates the “fasting” portion of sleep• Increases protein synthesis

HOW CASEIN WORKS IN ALL OF THIS

• During digestion• Casein gels as it hits the stomach acid• Reduces the rate of digestion• Slower, steadier, more efficient release and utilization of amino

acids

• Aids in protein synthesis, but does not mean building muscle exactly• Protein synthesis occurs in GI tract during sleep• Leucine Amino Acid• Only dietary amino acid to stimulate muscle protein synthesis• Whey contains 11%, while casein only contains 8%

NETHERLANDS EXPERIMENT

• Done by Maastricht University and supported by Top Institute Food and Nutrition in Wageningan, Netherlands• Study included 24 patients, 12 females and 12 males• Patients followed one of two diets• 25% protein diet (25% energy from protein, 20% energy from fat,

and 55% energy from carbohydrates)• 10% protein diet (10% energy from protein, 35%energy from fat,

and 55% energy from carbohydrates• Diet was maintained 3 days before being assessed in a respiration

chamber for 36 hours.

RESULTS

• With the 25% casein diet:• Standard Metabolic Rate (SMR) increased• With this, satiety was increased, while hunger was tremendously

suppressed• Total Energy Expenditure (TEE) increased

BEST SOURCES OF CASEIN?

• Cheese• No other natural resources contain as much casein• Whey and lactose are separated from the curds, with the curds

containing casein

• Cottage Cheese• Does not contain as much casein• Not as aged, so it contains whey protein as well• Great alternative to regular cheese, with low-fat options

QUESTIONS

1. What percent of casein makes up the protein in cow’s milk?

2. What is the required amount of sleep for optimum growth?

3. What does leucine amino acid do for the body?

4. What does casein do to the rate of digestion?

5. What were one of the results from eating more casein in the experiment?

6. What is a good source of casein?

WORK CITED

Hochstenbach-Waelen, Ananda. "Comparison of 2 Diets with Either 25% or 10% of Energy as Casein on Energy Expenditure, Substrate Balance, and Appetite Profile." Comparison of 2 Diets with Either 25% or 10% of Energy as Casein on Energy Expenditure, Substrate Balance, and Appetite Profile. The American Journal of Clinical Nutrition, 23 Dec. 2008. Web. 29 Apr. 2014.

Norton, Layne. "The Case For Casein: Your Expert Guide To The Protein With Staying Power." The Case for Casein. BodyBuilding, 23 Aug. 2011. Web. 29 Apr. 2014.

Robson, David. "Bodybuilding.com - The Importance Of Sleep!" The Importance Of Sleep! BodyBuilding, 02 Apr. 2004. Web. 29 Apr. 2014.