Why is casein easily digested

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Proteins, thus, must be broken down, brick by brick. This can explain why proteins appear to have a more satiating effect than carbohydrates—they spend more time in the stomach than do carbohydrates, which require little processing by the stomach [1].

The easier it is to get to the individual amino acids, the quicker the protein can be processed. As such, proteins with less structural complexity have quicker digestive rates. As proteins go, individual casein proteins from milk are fairly simple in their structure, lacking the high degree of coils, turns, and folds found in many other proteins [1,2].

In theory, they should quickly move through the stomach and transfer their amino acids to the bloodstream soon after ingestion. In practice, however, researchers have found the exact opposite. Casein proteins in milk form small spheres, called micelles, with the hydrophilic water-loving portions of the protein on the outside of the sphere and the hydrophobic water-fearing portions on the inside.

With hydrophilic structures on the outside, the micelles are soluble in water or milk, which is mostly water [1,2]. The digestive enzyme chymosin snips one of the bonds on the exterior protein known as the kappa subunit , leaving only the hydrophobic subunits inside [1]. Without their protective layer, the now insoluble proteins form a curd.

If the term curd sounds a lot like curds and whey, there is a reason. In the process of making cheese, chymosin is also responsible for producing casein curds. Thus, by effectively turning a liquid into a solid, the enzyme makes casein proteins more difficult to digest.

Why would proteins that evolved to help nourish mammalian infants want to take longer to move through the gut and release their nutrients? There are obvious benefits to rapid digestion; nutrients and energy become available quickly after consumption, fueling immediate needs.

One of the disadvantages to fast delivery, however, is the need to replace those nutrients more frequently. By having complete proteins that take both the slow and fast lane, milk provides mammalian infants with a nearly consistent supply of amino acids needed for their growth and development.

Our study: Trommelen et al. Nutrients, Go to the next infographic in the protein series: Protein supplementation increases muscle mass but just a bit? This site uses Akismet to reduce spam. Learn how your comment data is processed. Skip to primary navigation Skip to main content Skip to footer. Hydrolyzed protein is partially broken down to allow for quicker absorption and digestion. This form is predigested and rapidly absorbed. Whey protein is fast digesting—which is why it is recommended to drink a protein shake directly after a workout.

Your muscles are literally hungry for carbs and protein after a hard workout session, so it's most beneficial to consume during this recovery window. It takes roughly 20 minutes for whey protein to be digested and absorbed, which allows for rapid support in muscle recovery and synthesis. On the other side we have casein.

Casein is slow digesting [1] , which means that when you consume it, it delivers amino acids in smaller amounts, but over a longer period of time than whey - roughly 2 to 4 hours. This means you are getting a steady stream of nutrients to your muscles, which may be more beneficial for protecting existing lean mass, or in other words, acting as an anti catabolic protein.

Like other animal proteins, both casein and whey are considered complete proteins - containing all the essential amino acids you need in your diet. While both proteins are great supplements, they have different purposes. And incorporating both into your lifestyle to score optimal results from your workouts. Several diet plans, including RP , recommend consuming casein protein directly before bed because it is slow digesting and provides a steady flow of amino acids while you are sleeping.