The Study
Casein Protein Processing Strongly Modulates Post-Prandial Plasma Amino Acid Responses In Vivo in Humans
This study showed that when you drink different kinds of milk protein shakes, your blood gets different amounts of amino acids at different times. It doesn't prove that one shake makes you stronger or healthier — just that your body absorbs them differently.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
Scientists tested three types of casein protein powder to see which one releases amino acids into the blood fastest after drinking it.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 580 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — the difference between cross-linked sodium caseinate and calcium caseinate was statistically significant and large enough to matter for muscle recovery timing.
- 2Cross-linked sodium caseinate raised blood amino acids 294 units (iAUC), calcium caseinate raised them 260 units, and micellar casein was in between at 270 units.
- 3Micellar casein spiked faster than calcium caseinate in the first 45 minutes.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Nutrients
Year
2020
Authors
J. Trommelen, M. Weijzen, J. V. van Kranenburg, R. A. Ganzevles, Milou Beelen, L. Verdijk, L. V. van Loon
Related Content
Claims (6)
Consuming calcium caseinate leads to lower levels of amino acids in the blood after eating, because calcium in the compound causes proteins to clump in the stomach, slowing digestion and reducing how much amino acid is absorbed.
When healthy young men consume cross-linked sodium caseinate, their blood amino acid levels rise faster and reach a higher peak than when they consume calcium caseinate or micellar casein, as measured by the total amino acid exposure over time.
Different types of casein protein powders dissolve in water to different degrees, and the amount that dissolves directly affects how quickly amino acids enter the bloodstream after consumption.
When healthy young men consume micellar casein, their blood amino acid levels rise more quickly between 30 and 45 minutes than when they consume calcium caseinate.
When healthy young men consume cross-linked sodium caseinate, their insulin levels rise more than when they consume micellar casein or calcium caseinate, due to faster absorption of amino acids.
Consuming casein protein before sleep reduces the rate of muscle protein breakdown during the night by sustaining higher levels of amino acids in the blood.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.