Got Calcium Caseinate?
Got milk? With Calcium Caseinate, it might be time to re-evaluate what your body needs. Those adverts made their point, though. Calcium, which you get from milk, plays a crucial role in your healthy teeth and bones, among many other things. Calcium is mainly stored in your bones, blood and cells. It plays a vital role in blood clotting, promoting the normal function of your brain and central nervous system.
In terms of exercise, gains and muscle strength, calcium is integral in muscle contraction, along with keeping your ticker ticking – your heart is, after all, your most important muscle. Calcium is critical for bone health and other functions in the body. It is important to ensure you get enough through your diet to avoid issues later in life.
When you reach the age of around 25 years old, your body’s ability to absorb calcium diminishes. For this reason, it is important for children to get all the calcium that their bodies need so that they do not complications as a result of a deficiency later in life. A severe calcium deficiency can result in a weakening of your bones, which could mean they break easier and take longer to recover. Conditions such as rickets and osteoporosis are also a result of your body not getting enough calcium.
Calcium is readily available in many food sources. Dairy products are one of the best sources of calcium, including yoghurt, milk, cheese and butter. Eggs are also a great source, yet the aforementioned are not much good for vegans who may source the mineral from nuts, green vegetables like broccoli and spinach and whole grain foods.
Many people do not realise that vitamin D is essential in aiding the absorption of calcium into the body. As well as vitamin D, vitamin K, phosphorus and magnesium are necessary for calcium’s positive effects on your body – all of which are important in growing and maintaining healthy, strong bones and muscles. Three hormones, including Parathyroid hormone, Vitamin D and Calcitonin, play a role in regulating how much calcium is in your blood.
Your daily recommended dosage of calcium varies, but as a rough guide, no child or adult should exceed 1500mg a day as this may result in stomach pains and digestive issues.
As with iron and essential fats, it can be more difficult for vegetarians and vegans to meet their daily requirements.
Calcium Caseinate is a spray-dried milk protein, made from fresh skimmed milk, that is low in fat and sodium and is comprised of high levels of amino acids. It contains a high amount of protein. Casein digests very slowly. While you may question the merits of this, what that means is that it leaves a constant level of aminos in your bloodstream after you have ingested it. It’s a bit like providing yourself with a reserve for your tank.
Calcium Caseinate is broadly used for both shrinking down and bulking up. While that may sound contradictory, hear us out. Why would you use a supplement that helps bodybuilders get bigger if your aim is to lose weight? Calcium Caseinate, being high in protein, leaves you feeling full. As it’s giving your body the protein it needs, you won’t need to eat more. For bodybuilders and athletes alike, casein serves another purpose. For hard gainers and anyone in need of a full tank for a big competition or match day, the prior eight hours of sleep can act like a long, unavoidable fast. This is why casein is often utilised as a way of getting night time protein. Because of how long it takes to absorb, it will keep you fuelled while you sleep so that you don’t wake on empty.
Along the same lines, it is also, therefore, a good idea for anyone guilty of midnight raids of the fridge. If you consider yourself a bit of a grazer and are looking for a healthier way to munch before hitting the hay, Calcium Caseinate could be the solution that sees you filled up after supper.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
Alice Pearson is a UKVRN Registered Associate Nutritionist and UK Anti‐Doping accredited advisor, having obtained a Bachelor’s of Science in Nutrition and a Master’s of Science in Sport Nutrition. She has a specialist interest in the use of sports supplements for improving health, fitness, and sport performance. Alice has experience working with both amateur and elite athletes, including providing nutritional support to Tranmere Rovers FC and Newcastle Falcons Rugby Club. Her nutritional guidance is always supported by evidence‐based research, which she keeps up to date through continuing professional development and independent learning. In her spare time, Alice loves travelling, hitting the gym, and getting stuck into a good book. Find out more about Alice's story here.