Exile: The Caein Legacy: Book One

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Lopez MJ, Mohiuddin SS. Biochemistry, essential amino acids. In: StatPearls. StatPearls Publishing; 2023. Tipton, K. D., Elliott, T. A., Cree, M. G., Wolf, S. E., Sanford, A. P., and Wolfe, R. R. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Med Sci Sports Exerc. 2004;36(12):2073-2081. View abstract. Lonnerdal B. Dietary factors influencing zinc absorption. J Nutr 2000;130(5S Suppl):1378S-83S. View abstract. Laviolette, L., Lands, L. C., Dauletbaev, N., Saey, D., Milot, J., Provencher, S., LeBlanc, P., and Maltais, F. Combined effect of dietary supplementation with pressurized whey and exercise training in chronic obstructive pulmonary disease: a randomized, controlled, double-blind pilot study. J Med Food 2010;13(3):589-598. View abstract. Verdijk LB, Jonkers RA, Gleeson BG, et al. Protein supplementation before and after exercise does not further augment skeletal muscle hypertrophy after resistance training in elderly men. Am J Clin Nutr 2009;89(2):608-16. View abstract.

Dideriksen K, Reitelseder S, Holm L. Influence of amino acids, dietary protein, and physical activity on muscle mass development in humans. Nutrients 2013;5(3):852-76. View abstract. Claessens, M., van Baak, M. A., Monsheimer, S., and Saris, W. H. The effect of a low-fat, high-protein or high-carbohydrate ad libitum diet on weight loss maintenance and metabolic risk factors. Int J Obes.(Lond) 2009;33(3):296-304. View abstract. Teede HJ, Dalais FS, Kotsopoulos D, et al. Dietary soy has both beneficial and potentially adverse cardiovascular effects: a placebo-controlled study in men and postmenopausal women. J Clin Endocrinol Metab 2001;86:3053-60. View abstract. Reitelseder, S., Agergaard, J., Doessing, S., Helmark, I. C., Lund, P., Kristensen, N. B., Frystyk, J., Flyvbjerg, A., Schjerling, P., van, Hall G., Kjaer, M., and Holm, L. Whey and casein labeled with L-[1-13C]leucine and muscle protein synthesis: effect of resistance exercise and protein ingestion. Am J Physiol Endocrinol.Metab 2011;300(1):E231-E242. View abstract. Manders RJ, Wagenmakers AJ, Koopman R, et al. Co-ingestion of a protein hydrolysate and amino acid mixture with carbohydrate improves plasma glucose disposal in patients with type 2 diabetes. Am J Clin Nutr 2005;82(1):76-83. View abstract.

Pal, S., Ellis, V., and Dhaliwal, S. Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals. Br J Nutr 2010;104(5):716-723. View abstract. Arnberg, K., Molgaard, C., Michaelsen, K. F., Jensen, S. M., Trolle, E., and Larnkjaer, A. Skim milk, whey, and casein increase body weight and whey and casein increase the plasma C-peptide concentration in overweight adolescents. J Nutr 2012;142(12):2083-2090. View abstract. Harrison GG, Graver EJ, Vargas M, et al. Growth and adiposity of term infants fed whey-predominant or casein-predominant formulas or human milk. J Pediatr Gastroenterol Nutr 1987;6(5):739-47. View abstract. For most people, casein doesn’t cause any side effects. But Homan says certain people may need to avoid or limit casein if they have a condition such as: Casein allergy Tarnopolsky MA, Parise G, Yardley NJ, et al. Creatine-dextrose and protein-dextrose induce similar strength gains during training. Med Sci Sports Exerc 2001;33(12):2044-52. View abstract.

Giving up milk doesn't have to mean giving up calcium. Because even people who drink milk often don't get enough calcium in their diets, many other foods -- including juices, cereals, almond milk, and rice and soy drinks -- are now enriched with calcium. Vegetables including kale, spinach, and broccoli are good sources of calcium as well.Anderson JW, Fuller J, Patterson K, et al. Soy compared to casein meal replacement shakes with energy-restricted diets for obese women: randomized controlled trial. Metabolism 2007;56(2):280-8. View abstract. Shige H, Ishikawa T, Higashi K, et al. Effects of soy protein isolate (SPI) and casein on the postprandial lipemia in normolipidemic men. J Nutr Sci Vitaminol (Tokyo) 1998;44(1):113-27. View abstract. Alfenas, Rde C., Bressan, J., and Paiva, A. C. Effects of protein quality on appetite and energy metabolism in normal weight subjects. Arq Bras.Endocrinol Metabol. 2010;54(1):45-51. View abstract.

Tonstad S, Smerud K, Hoie L. A comparison of the effects of 2 doses of soy protein or casein on serum lipids, serum lipoproteins, and plasma total homocysteine in hypercholesterolemic subjects. Am J Clin Nutr 2002;76:78-84. View abstract. McGregor RA, Poppit SD. Milk protein for improved metabolic health: A review of the evidence. Nutr Metab (Lond) 2013;10(1):46. View abstract.Meinertz, H., Nilausen, K., and Hilden, J. Alcohol-extracted, but not intact, dietary soy protein lowers lipoprotein(a) markedly. Arterioscler.Thromb.Vasc.Biol. 2-1-2002;22(2):312-316. View abstract. Geerts BF, van Dongen MG, Flameling B, et al. Hydrolyzed casein decreases posprandial glucose concentrations in T2DM patients irrespective of leucine content. J Diet Suppl 2011;8(3):280-92. View abstract. Diarrhea. Early research in infants with the stomach flu shows that using a formula containing casein protein, instead of cow's milk, reduces diarrhea. Boulhosa RS, Oliveira LP, Jesus RP, et al. The impact of nutritional supplementation on quality of life in patients infected with hepatitis C virus. J Hum Nutr Diet 2013;26 Suppl 1:7-15. View abstract.