Micellar Casein

WHAT IS MICELLAR CASEIN?
Micellar casein is milk protein concentrate containing micellar casein and whey in the same ratio as skimmed milk 80:20. 80% casein to 20% whey, manufactured through an ultrafiltration process so the casein proteins have not undergone any changes in pH or other processing damage. Micellar casein still holds a Biological Value of 77 but could possess many other nutritional benefits.

WHAT MAKES MICELLAR CASEIN DIFFERENT FROM CASEIN AND WHAT ARE THE BENEFITS?
With recent research into proteins much has been discovered about metabolism of proteins and muscle growth. There are two points to consider when repairing damaged muscle tissue and maintaining muscle. Firstly anabolism, the actual amount of muscle growth and repair which can be achieved and secondly catabolism, or the minimising of catabolism (the breakdown of muscle tissue). Taking this into account much work has been done into proteins, especially dietary proteins, used extensively in the sports supplement market. Whey protein has been long touted as the superior form of dairy protein for the application of muscle building however there is evidence to show that the amino acids from whey enter the blood stream so fast that the body cannot efficiently deal with them and around 40% are redirected to the liver to be oxidised for use as energy. A single source protein such as whey used extensively throughout the day has been shown to actually lower absorption rates with each feeding, so percentagly less and less of the whey is absorbed and used for building muscle. Casein proteins offer a much slower absorption rate of around 7 hours and continue an influx of amino's into the blood stream for this full amount of time, whereas whey alone would show a consistant drop below normal in amino acid content in the blood stream only an hour or so after ingestion. Combined with the fact that micellar casein proteins are much higher in naturally occuring glutamine, bioactive properties, growth factors and immunosupportive properties than regular whey or casein alone makes it a good choice as a sport supplement. The bioactive fractions contained in abundance in miceelar casein and some undenatured whey protein concentrates have a noticable effect on muscle growth, protein digestibility, protein quality and mineral bioavailabilty. All important considerations to hard training athletes. 

Micellar casein is a good choice of protein to use before bed as a high anti catabolic protein slowly released into the system during the eight or so hours we sleep at night. Naturally occuring in micellar casein is a high level of intake glutamine, the most abundant amino acid in human muscle tissue and vital to recover, cell volume and muscle repair. It may also be beneficial to use as a breakfast supplement and also after training although a good high quality whey, or a mixture would probably be the preffered choice post training. Generally speaking the current products on the market containing micellar casein are combined formulas with correct ratios of whey proteins with most of the active fractions still in tact and not damaged by processing techniques and would make them a good choice for all round protein supplementation.

More and more people are paying attention to the fact that the protein digestability scoring system and other such systems to rate the amino acid content of a protein are not entirely as important and as once thought. Yes they are important but they are clearly not the be all and end all of the story. Processing techniques, speed of digestion, absorbability and utilisation all play major roles in how effective a protein source is at building and sparing muscle tissue. Micellar casein products are not much more expensive than any other whey product are becoming more readily available. However the type of protein doesn't tend to mix quite as well as a poor whey protein and leads to a thicker, lumpier consistency.

IS THERE A DOWNSIDE TO THIS PROTEIN?
There have been some claims to suggest that the delicate processing methods and non pH treatment of this form of protein become worthless as upon contact with the stomach acids the casein would become acid percipitated anyway. It is the pro's and con's of the two main form of dairy product which appears to be causing such a consumer confusing market clash between manufacturers. Those that sell whey proteins and those that sell wither micellar casein or combined micellar and whey proteins are at each others throats. Obviously being such a money orientated market with such an extreme target market it is difficult to distinguish between truth and fiction these days. Common sense and investigation into the science behind these claims generally leads one to believe that a combination of the two types of protein yield good benefits. The protein wars are typically opinion based, or commercially fueled, with very little major concern for too much scientific fact. It is this fact that probably leads many health enthusiasts and trainers to actually experiment to find what they feel works best for them.

MICELLAR CASEIN AND GROWTH FACTORS
Micellar casein contains the highest amounts of GMP protein fractions, more so than the ever popular whey proteins and their varieties. Other protein fractions found in micellar casein are as follows.

Beta-Lactoglobulin (BLG) - this is the largest protein fraction in micellar casein, with high levels of BCAA and Glutamyl Cycteine, which is important for muscle growth.This is the most abundant fraction in bovine milk yet it is naturally not found in human milk at all. Allergic reactions to it are common, the reason the infant formula market is trying to find an alpha-lactalbumin predominant formula. Marketed as being high in BCAAs, yet it has no further advantages over alpha-lactalbumin.

Alpha-Lactalbumin (ALA) - is a protein fraction that is easily digested by the body and often used in the baby food market. However this type of protein fraction has been shown to be highly effective at reducing stress induced Cortisol. Unfortunately it is usually low in most bovine dairy products.

Proteose-Peptone - High in glycomacropeptides, the percentage content of which has become a major marketing tool for some whey protein formulas. GMP's contain virtually all the sialic acid found in milk, a substance known to eliminate viruses from the system by binding to them. Including whey proteins in the diet that are high in sialic acid has been demonstrated to reduce the chances of catching influenza. GMP's can also effect modulation of digestion via the release of the hormone cholecystokinin (CCK) after protein or fat ingestion. They are also known to promote the growth of friendly bacteria (probiotics) in the large intestines and to aid passage and absoprtion of some bioactive fractions.

Glycomacropeptides (GMP) - is a protein fraction that cause the release of Cholecystokinin (CCK). CCK is a hormone that tells your brain that you're full and therefore reduces appetite and prevents excessive eating and obesity.

Immunoglobulins (IgG) - these important protein fractions strengthen your immune system, keeping you free from illness, colds and flu's that the pressures of hard training and work can cause.

Bovine Serum Albumin (BSA) - this protein fraction, contained in small amounts, contain Glutamyl-Cycteine which is a precursor to Glutathione - your body's most important antioxidant, possibly also possessing tumor prevention properties.

Growth Factors - contained within the fat globule membrane, they are believed to promote growth and result in elevation of plasma IGF (insulin like growth factor).

Lactoperoxidase - again, another immuno-supportive fraction.

Lactoferrin - could be the most important fraction of all. Biotechnology companies are doing a lot of work with this fraction, of particular interest are it's post operative tissue regeneration and antibacterialproperties. Known to promote healthy GI function, it is also a potentially effective anti oxidant. Lactoferrin has been shown to stimulate the immune defense system, to alter the effects of immune modulators and to very effectively bind and transport iron. Pharmaceutical preparations containing this material are currently being explored.

Undenatured micellar casein also contains bioactive opiod peptides called casomorphins. These have an anaesthetizing effect on various parts of the digestive tract, slowing down gastric motility and emptying. This could well demonstrate a better sustained release of amino acids into the system over a prolonged period of time.

MICELLAR CASIEN AS AN ALLERGEN
This form of milk protein is often tolerated very well by most people and generally does not cause any allergic reaction. This problem is often associated with those that consume cows milk containing the common allergen lactose, a problem not experienced usually with a well made micellar casein protein. As with all protein foods however, if any ill effects are experienced, it would be wise to discontinue and try an alternative protein supplement. 

HOW MUCH DO I NEED AND HOW OFTEN?
There are 4 calories in every 1g of protein. As a rough guideline protein consumption should be based on body weight, training intensity, load and frequency. The bigger you are, the more protein you require. The harder you train or those that train on a very regular basis, the more protein you require. Metabolism may play an important role also. Those with a faster metabolism may indeed require a greater quantity of protein, especially from high quality sources. As a rule of thumb try not to go below 1g of protein per pound of bodyweight and maybe experiment with around 2 or more grams per pound to see what woks best for you.

COMPETITIVE SPORTS
It is generally considered that those athletes competing in extreme sporting conditions such as bodybuilding competitions, boxing and serious sprinting etc, may wish to steer clear of liquid protein drinks, meal replacements or weight gainers two weeks or so prior to a competition. This purely and simply is to do with the sodium content of many of these products. When trying to appear more muscular or bring down bodyweight stored body water can cause some problems. Techniques such as sodium depletion and carb loading are critical to the competing athlete and the sodium content of these liquid foods may be unbeneficial at these stages of contest preparation.