Micellar casein for fat loss
What is micellar casein? How can it be beneficial for fat loss? How to take it to lose weight? Nutrimuscle answers your questions.
Micellar casein for fat loss
If you are looking to do a shredding, which means, lose fat while trying to conserve muscle mass, avoid diets based on reducing calorie intake. Usually, these diets will help you lose weight by sacrificing your muscle mass. You will therefore have lost muscle and not necessarily fat.
To be successful in a dry run, you need to focus on your protein intake. Indeed, it is the proteins that prevent the destruction of muscle fibers (catabolism) and stimulate their construction (anabolism). By promoting anabolism and limiting catabolism, protein increases your metabolism and therefore the rate at which you burn fat.
In addition, consuming protein allows you to have a greater satiety effect and therefore helps you to space out your meals.
If you are looking to lose fat while maintaining muscle, the ideal protein is micellar casein.
What is casein ?
In cow's milk, we find 20% whey and 80% casein. Whey is the protein in whey, which is the liquid part of milk. Casein is the protein found mostly in milk and constitutes its solid and insoluble part.
What is micellar casein ?
There are two types of casein :
Caseinates (sodium or magnesium) are ancient forms of casein, extracted with sulfuric acid. These are proteins that are poorly digestible and under-dosed in leucine: the most anabolic amino acid.
Micellar casein is simply the casein found naturally in milk. In the protein powder market, there are micellar casein concentrates or micellar casein isolates. Micellar casein isolate is a much purer protein.
"Dry" diet: how to lose weight with micellar casein?
How casein helps you lose fat
Micellar casein is a protein that is absorbed much more slowly than whey. It therefore makes it possible to supply the muscles with amino acids in a constant and prolonged manner. This then helps keep anabolism high over several hours and facilitates fat burning over this period. In short, you keep your muscles while burning more fat.
Micellar casein is slowly digested, so it has an appetite suppressant effect that allows you to space your meals more apart and moderate your appetite (1). Thanks to these effects, you will optimize your weight loss.
How to take micellar casein for weight loss
Taking casein at strategic times during the day will make it easier for you to reach your weight loss goals.
Take your casein when you wake up to raise your anabolism, it will improve your fat burning and prevent you from snacking before lunch.
Snacking your casein between meals will give you a long-lasting satiety effect and decrease your appetite for the next meal.
Take your casein after your workout to benefit from the increased fat oxidation caused by training for as long as possible. Your body will use lipids first and the integrity of your muscle mass will be protected.
Take your casein at bedtime before sleeping to limit nighttime catabolism (loss of muscle) and maintain your anabolism. This will allow you to maintain a metabolism favorable to fat loss.
(1) Lorenzen J. The effect of milk proteins on appetite regulation and diet-induced thermogenesis. European Journal of Clinical Nutrition (2012) 66, 622–627.