Exile: The Caein Legacy: Book One

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For food products sold in the U.S., manufacturers now must list on the label whether a food contains any of the most common allergens. If a food contains casein, you should find words somewhere on the label such as: "contains milk ingredients," "made with milk ingredients," or "processed in a facility that also processes milk products." Potter SM, Baum JA, Teng H, et al. Soy protein and isoflavones: their effects on blood lipids and bone density in postmenopausal women. Am J Clin Nutr 1998;68:1375S-9S. View abstract. Jenkins DJ, Srichaikul K, Wong JM, et al. Supplemental barley protein and casein similarly affect serum lipids in hypercholesterolemic women and men. J Nutr 2010;140(9):1633-7. View abstract. One study found that participants who consumed casein protein powder before a meal ate less at that meal than people who had whey protein, egg albumin (made from egg whites) or water alone. Weisse K, Brandsch C, Zernsdorf B, et al. Lupin protein compared to casein lowers the LDL cholesterol:HDL cholesterol-ratio of hypercholesterolemic adults. Eur J Nutr 2010;49(2):65-71. View abstract.

von Berg A, Koletzko S, Grubl A, et al. The effect of hydrolyzed cow's milk formula for allergy prevention in the first year of life: the German Infant Nutritional Intervention Study, a randomized double-blind trial. J Allergy Clin Immunol 2003;111(3):533-40. View abstract. Newmark LM. International Milk Genomics Consortium. Milk casein proteins: Ancient, diverse, and essential. Horner K, Drummond E, O'Sullivan V, S C Sri Harsha P, Brennan L. Effects of a casein hydrolysate versus intact casein on gastric emptying and amino acid responses. Eur J Nutr. 2019;58(3):955-964. View abstract. Hochstenbach-Waelen A, Westerterp-Plantenga MS, Veldhorst MA, Westerterp KR. Single-protein casein and gelatin diets affect energy expenditure similarly but substrate balance and appetite differently in adults. J Nutr 2009;139(12):2285-92. View abstract.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.

Reduced brain function in people with advanced liver disease ( hepatic encephalopathy). Early research shows that taking casein protein for 3 months does not improve mental function in people with chronic liver disease.

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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.

Athletic performance. Some early research shows that taking casein protein before or after exercise improves strength and athletic performance. But not all research agrees. Some research also shows that casein protein works just as well as whey protein or creatine for improving athletic performance. But other research shows that whey protein is better than casein protein.Hirsch S, Bunout D, de la Maza P, et al. Controlled trial on nutrition supplementation in outpatients with symptomatic alcoholic cirrhosis. JPEN Parenter Enteral Nutr 1993;17(2):119-24. View abstract. People looking to build muscle or get more protein in their diet should talk to their healthcare provider about adding casein,” she adds. “Supplementing with casein isn’t necessary if you have a healthy, balanced diet, but it can be helpful for some people.” Joy JM, Vogel RM, Shane Broughton K, et al. Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation. J Int Soc Sports Nutr. 2018;15(1):24. doi:10.1186/s12970-018-0228-9 Abou-Samra, R., Keersmaekers, L., Brienza, D., Mukherjee, R., and Mace, K. Effect of different protein sources on satiation and short-term satiety when consumed as a starter. Nutr J 2011;10:139. View abstract. Ang, M., Muller, A. S., Wagenlehner, F., Pilatz, A., and Linn, T. Combining protein and carbohydrate increases postprandial insulin levels but does not improve glucose response in patients with type 2 diabetes. Metabolism 2012;61(12):1696-1702. View abstract.