Casein protein is a complete protein that comes in several forms usually derived from skim milk, and has been associated with muscle growth. Here's why: Due to the clotting nature of casein (it forms a gel in your stomach), its digestion is slow and steady. Having such a steady supply of amino acids has been shown in studies to prevent muscle protein breakdown, which some scientists suggest is just as important for muscle growth as enhancing muscle protein synthesis, especially during times of fasting, like sleep.
Protein Body Impact
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Intermountain Registered Dietitians , Nutrition & Dietetics, answered on behalf of Intermountain HealthcareProtein is an important element in a healthy diet. Unfortunately, many sources of protein -- such as red meat and pork -- are often high in saturated fat and cholesterol. But that doesn’t mean you can’t eat them. Just limit how much and how often, and learn to choose the leanest cuts. And make other heart-healthy animal or plant proteins a regular part of your diet. Examples of healthy animal proteins are fish and shellfish, poultry, and egg whites. Healthy plant proteins include beans, soy products, nuts, and seeds. -
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Dr. Michael Roizen, MD , Internal Medicine, answeredAmerica is a country of crazes. Hula hoops. Parachute pants, Chia pets. They come, they go, some stick around. One that seems like it's going to be around for a while is the high-protein diet craze. Can high-protein diets help you shed pounds? Sure -- at least as well as most other diets can, in the short term. But they can also carry risks that more balanced diets don't.
Ultra-high-protein diets can be detrimental to other organs and systems in your body, and they can also accelerate bone loss. Eating large amounts of protein every day -- say, more than 140 grams a day (that's the equivalent of a pound of chicken, fish, beef, or pork, or two and a half pounds of nuts in a day) -- are believed to be threatening to your bones because the extra protein can cause your body to excrete calcium, rather than absorb it. -
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See All 3 AnswersHigh protein diets are good for weight loss. For long term health maintenance, you need to add plenty of fresh vegetables and some whole grains. If you eat only protein you are missing out on some essential nutrients. Also there are some studies showing too much protein is hard on your kidneys and can lead to bone loss. An average woman only needs about 6-8 ounces of protein a day for tissue repair and growth. Think of vegetarian sources of protein like beans and seeds and nuts. -
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Dr. Michael T. Murray, ND , Naturopathic Medicine, answeredSoybeans are an excellent source of protein and molybdenum. They are a very good source of iron, calcium, phosphorous, and dietary fiber. In addition, soybeans are a good source of vitamins B1, B2, B6, and E and folic acid.
Soybeans are an especially important protein source, containing 38 percent protein. Soy flour is an even richer source of protein, typically containing 40 to 50 percent protein. Moreover, soy protein concentrates typically contain 70 percent protein, while soy protein isolates contain 90 to 95 percent protein. Compared to other legumes, soybeans are also higher in essential fatty acids, with a total fat content of 18 percent, and much lower in carbohydrates, at 31 percent.
Soybeans also contain a number of special health-promoting compounds, including phytosterols, lecithin, isoflavones and other phytoestrogens, and protease inhibitors. -
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Dr. Michael T. Murray, ND , Naturopathic Medicine, answeredProtein, too, has been well demonstrated to be vital in the maintenance of healthy appetite control. It is particularly important to start the day with a high-protein breakfast, but protein needs to be eaten throughout the day to avoid excess hunger and to promote prolonged satiety. Eggs or egg whites with grilled vegetables, grilled chicken with vegetables, yogurt and bran cereal, scrambled tofu with vegetables, or high protein volumetric meal replacement drinks or smoothies are all excellent items to consider as part of a satiety-promoting breakfast. Whey protein is one of nature's highest quality proteins and is a very useful (perhaps essential) ingredient that can be used easily to increase the protein content of any meal. Whey protein has also been shown to promote satiety. Smoothies made with whey protein or meal replacement shakes that contain whey protein and PGX are excellent high satiety breakfast foods.
It is also very important to include protein in your other meals. Protein sources should be very lean and can include lean meats and poultry, fish, low-fat dairy products, eggs or egg whites, legumes, or tofu. The body looks for protein and the appetite will increase if you deprive the body of adequate amounts of this important nutrient group. Protein also supports the growth of muscle, helps to stabilize blood sugar, and provides prolonged energy. However, it is often hard to consume protein without also consuming an excessive amount of fat so be sure to choose only lean protein foods. -
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Dr. Mehmet Oz, MD , Cardiology (Cardiovascular Disease), answeredSee All 4 AnswersProtein is essential for several bodily functions. In fact, it accounts for 20% of our body weight and helps us synthesize enzymes, hormones and important cellular structures. It also helps us with fluid balance and with building antibodies that guard against infection. Without proper protein we wouldn’t survive.
Protein also helps us feel full after a meal. People who don’t eat enough protein may actually eat more food and still have an appetite afterwards.
This content originally appeared on doctoroz.com
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In sensitive people, protein powders can cause constipation and/or bloating based on the type of protein and/or sugars used. If constipation is the issue, using a protein powder with fiber may help. If bloating happens it may be that you are sensitive to lactose (milk sugar), which is common in less expensive formulas. In this case using a whey protein isolate formula may help and/or add an over-the-counter lactase supplement. The problem may also be from using a blender to mix the protein powder and other components of the meal replacement or meal supplement drink. Instead of a blender, use a shaker bottle to mix your meal replacement/supplement by hand. This will lessen the amount of air in the drink and help with gas. We offer a variety of meal replacement/protein powders low in sugar with virtually no lactose, complete with and digestive enzymes to alleviate stomach distress common with other products. Go to the dotFIT profile page for more info: http://www.sharecare.com/group/dotfit -
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Eric Olsen , Fitness, answeredSee All 5 AnswersProtein is converted to several amino acids that are used by the body's tissues for a host of purposes, including tissue growth and repair, and hormone synthesis. Most of any leftover protein the body doesn't need just then is converted to energy, and if the body has plenty of stored glycogen, then any leftover protein is converted to even more fat, and stored. -
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See All 2 AnswersProtein is responsible for rebuilding your muscle tissues after exercise and also plays a minor role in producing energy under more extreme training conditions. The complete proteins we consume (e.g. meats, fish, dairy, eggs, etc.) are made up of the same amino acids that make up our muscles. After we consume the protein, our body breaks it down to amino acids and incorporates them into our tissues as needed. Exercise causes muscles to demand more protein than under sedentary conditions because exercise, and especially unaccustomed exercise, does structural damage to the tissues. The structural damage gives to body a reason to rebuild the tissues stronger and/or bigger so that they can handle the continuing challenges. Without protein, the body cannot perform this function and therefore you must supply it through the diet if you want to recover and build properly. Exercisers and athletes generally have a higher protein requirement than their sedentary counterparts. Additionally, proper timing of protein ingestion around the workout (30 minutes before and immediately after) and spread evenly throughout the day can dramatically enhance exercise-induced results. The Sharecare Fitness Application has the ideal athletic menus individualized for each person including proper protein requirements, meal timing and complete food plans. Simply fill in your personal statistics and create your program. As a simple “rule of thumb,” if you consume 1 gram of protein per pound of body weight, you will cover all your protein needs and more will not add more muscle. Below are the protein recommendations for exercisers and athletes:
Active Recreational Athletes:- Minimum -- 1 g/kg/d of body weight
- Adaptation period -- 1.2 - 1.8 g/kg/d
- Minimum -- 1 g/kg/d of body weight
- Adaptation period -- 1.6 - 2.0 g/kg/d
- Minimum -- 1.4 g/kg/d of body weight
- Adaptation period -- 1.6 - 2.0 g/kg/d