What is casein protein powder and how does it differ from whey. When is the best time to take casein protein. What are the benefits of casein for muscle growth and recovery. Which are the top casein protein powders in 2023.

Understanding Casein Protein: The Slow-Release Muscle Fuel

Casein protein powder has gained significant popularity among fitness enthusiasts and athletes alike. But what exactly is casein, and how does it work to support muscle growth and recovery?

Casein is one of the two primary proteins found in milk, alongside whey. It’s characterized by its slow-digesting properties, which make it a unique and valuable supplement for those looking to optimize their muscle-building potential.

The Science Behind Casein’s Slow-Release Mechanism

When casein enters the digestive system, it forms a gel-like substance. This unique characteristic slows down the digestion process, resulting in a gradual release of amino acids into the bloodstream. This slow-release effect can last for up to six hours, providing a sustained supply of muscle-building nutrients.

• Casein forms a gel in the stomach
• Amino acids are released slowly over time
• Sustained nutrient supply for up to six hours

Casein vs. Whey: Understanding the Key Differences

While both casein and whey are derived from milk, they have distinct properties that make them suitable for different purposes. Let’s explore the main differences between these two popular protein supplements:

Absorption Rate

Whey protein is rapidly absorbed by the body, making it ideal for immediate post-workout recovery. Casein, on the other hand, is absorbed much more slowly, providing a sustained release of amino acids over several hours.

Muscle Protein Synthesis

Whey protein stimulates a quick spike in muscle protein synthesis, while casein produces a more moderate but longer-lasting effect. This makes casein particularly useful for preventing muscle breakdown during periods of fasting or sleep.

Amino Acid Profile

Both proteins contain all essential amino acids, but whey has a higher concentration of branched-chain amino acids (BCAAs), particularly leucine, which is crucial for muscle protein synthesis.

Optimal Timing: When to Take Casein Protein for Maximum Benefits

The timing of your casein protein intake can significantly impact its effectiveness. Due to its slow-release properties, casein is often recommended as a nighttime supplement. Here’s why:

Nighttime Recovery

Taking casein before bed provides a steady supply of amino acids throughout the night, supporting muscle recovery and growth during sleep. This can help minimize muscle breakdown that naturally occurs during extended fasting periods.

Between Meals

Casein can also be beneficial when consumed between meals, particularly during long periods without food. Its satiating effect can help control hunger while providing a sustained release of amino acids to support muscle maintenance.

The Benefits of Casein Protein for Muscle Growth and Recovery

Incorporating casein protein into your supplement regimen can offer several advantages for those looking to optimize their muscle-building efforts:

1. Prolonged amino acid release for extended muscle support
2. Reduced muscle protein breakdown during fasting periods
3. Improved satiety and appetite control
4. Enhanced overall recovery, especially when combined with whey protein
5. Support for lean muscle mass maintenance during calorie restriction

Casein’s Role in Muscle Preservation

One of casein’s most significant benefits is its ability to preserve muscle mass during periods of calorie restriction or fasting. By providing a slow and steady supply of amino acids, casein helps maintain a positive protein balance, reducing the risk of muscle catabolism.

Choosing the Right Casein Protein Powder: Top Picks for 2023

With numerous casein protein powders on the market, selecting the right one can be challenging. Here are some top-rated options to consider:

1. Myprotein Slow-Release Casein

Known for its high-quality ingredients and excellent mixability, Myprotein’s Slow-Release Casein is a popular choice among fitness enthusiasts. It offers a generous 25g of protein per serving and comes in various flavors.

2. Bulk Micellar Casein

Bulk’s Micellar Casein provides a cost-effective option without compromising on quality. It boasts a clean ingredient list and delivers 26g of protein per serving.

3. Optimum Nutrition Gold Standard 100% Casein

A trusted name in the supplement industry, Optimum Nutrition’s Gold Standard Casein offers 24g of protein per scoop and is known for its smooth texture and great taste.

4. Protein Works 100% Micellar Casein

This premium casein powder from Protein Works is hormone-free and provides 25g of slow-release protein per serving. It’s available in multiple flavors to suit various preferences.

5. Reflex Nutrition Micellar Casein

Reflex Nutrition’s Micellar Casein is formulated with high-quality ingredients and offers 23g of protein per serving. It’s also enriched with digestive enzymes for improved absorption.

Maximizing the Benefits: How to Incorporate Casein into Your Nutrition Plan

To get the most out of your casein protein supplement, consider the following strategies:

Combine with Whey for Comprehensive Coverage

While casein excels at providing slow-release protein, combining it with fast-acting whey can offer the best of both worlds. Consider using whey post-workout and casein before bed for optimal muscle support.

Experiment with Timing

While nighttime consumption is popular, don’t be afraid to experiment with taking casein at different times of the day. Some individuals find benefits in consuming casein during long periods between meals or before extended fasting periods.

Use in Recipes

Casein’s thick, creamy texture makes it ideal for use in protein-packed recipes. Try incorporating it into smoothies, protein puddings, or baked goods for a nutritious boost.

The Science of Casein: Research-Backed Insights

Scientific studies have provided valuable insights into the effectiveness of casein protein. Let’s examine some key findings:

Muscle Protein Synthesis and Recovery

A study published in the Journal of Sports Science and Medicine found that consuming casein before sleep increased muscle protein synthesis rates and improved whole-body protein balance during overnight recovery in young males.

Body Composition and Strength Gains

Research published in the International Journal of Sport Nutrition and Exercise Metabolism compared the effects of whey and casein supplementation on body composition and strength. The study found that while both proteins were effective, casein showed slightly better results in terms of fat loss and lean mass gains over a 10-week period.

Satiety and Weight Management

A study in the British Journal of Nutrition demonstrated that casein consumption led to greater feelings of fullness and reduced subsequent energy intake compared to whey protein. This suggests potential benefits for appetite control and weight management.

Potential Side Effects and Considerations

While casein protein is generally safe for most individuals, it’s essential to be aware of potential side effects and considerations:

Dairy Allergies and Lactose Intolerance

As a milk-derived protein, casein may not be suitable for individuals with dairy allergies or severe lactose intolerance. In such cases, plant-based protein alternatives may be more appropriate.

Digestive Discomfort

Some people may experience bloating or digestive discomfort when consuming casein, especially in large amounts. Starting with smaller doses and gradually increasing intake can help minimize these effects.

Interaction with Medications

Casein may interact with certain medications, particularly those affected by protein intake. It’s advisable to consult with a healthcare professional before adding casein supplements to your regimen, especially if you’re on medication.

In conclusion, casein protein powder offers unique benefits for muscle recovery and growth, particularly when used strategically in combination with other protein sources. By understanding its properties, timing its consumption effectively, and choosing high-quality products, you can harness the full potential of this slow-release protein supplement to support your fitness goals.

What Is Casein Protein Powder? Plus, the Best to Buy in 2023

Casein or whey protein? If you’re serious about your training and your nutrition, then you should be you serious about your supplements, which makes the aforementioned question one of our most-received.

While an efficient training plan and intuitive nutrition are the two pillars of any smart man’s routine, using the right supplements — such as casein protein — can help unlock a new level of health and potential when it comes to your workouts and recovery.

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• The Very Best Protein Powders for Building Muscle

By now, you’re probably up to date on your whey protein and you’re likely to be looking for the next weapon to add to your supplement arsenal. Casein, a slow-release protein, may well do the trick.

Below, we shake up your knowledge on one of the UK’s most popular supplements and bring you a handful of recommendations to help you unlock new potential. Ready, steady, shake.

• Myprotein Slow-Release Casein

  £38 at MyProtein

  £38 at MyProtein

  Read more

• Bulk Micellar Casein

  £20 at bulk.com

  £20 at bulk.com

  Read more

• Optimum Nutrition Gold Standard 100% Casein

  £65 at Amazon

  £65 at Amazon

  Read more

• Protein Works 100% Micellar Casein

  £20 at theproteinworks.com

  £20 at theproteinworks.com

  Read more

• Reflex Nutrition Micellar Casein Slow Release Protein Powder

  £23 at Amazon

  £23 at Amazon

  Read more

Casein protein powder will ’drip-feed’ your muscles over a six-hour period, making it the perfect pre-bedtime top-up

Rachata Teyparsit / EyeEm//Getty Images

What Is Casein?

Casein is a slow-release protein that’s found in milk and in cheese and forms one of two proteins found in these foods. Carrying the same amino acid profile as whey protein, casein protein is actually absorbed at a different rate.

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• 15 of the Best High-Protein Foods

During the processing of milk, casein protein forms a jelly-like substance that, one formed into protein powder, becomes a slow-acting form of protein that drip-feeds your muscles. Whey protein, for example, feeds your muscles at a faster rate. When you consume casein protein, your blood amino acid ‘peaks’ with your protein synthesis — the rate at which you absorb muscle-building protein — and continues to do so for up to four hours after ingesting.

iprogressman//Getty Images

Casein Protein vs Whey Protein

Casein protein and whey protein are very similar on the surface level, but are quite different a molecular level. While both casein and whey are dairy-based proteins derived from milk, there are some glaring differences.

Firstly, whey protein is considered the faster-acting supplement over casein. Rapidly digested, whey protein is found in the watery portion of milk, is a mixture of protein isolates and is considered a complete protein, housing each of the nine essential amino acids.

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Casein protein, on the other hand, is a slow-releasing protein. In other words, after ingestion, your muscles will be ‘drip-fed’ casein for up to four hours. Casein protein is often considered to be ‘anticatabolic’ (essentially, kinder on your muscles) as it provides a steadier stream of acids and protein supply to stave off muscle breakdown (going catabolic), while whey protein is rapidly digested by your body.

marekuliasz//Getty Images

When Should I Take Casein Protein?

Don’t worry — you don’t have to cancel your protein order and bin your post-workout shake. Whey protein is still the best supplement to have post-workout. Casein protein, on the other hand, is best taken before bed. As we mentioned, casein drip-feeds your muscles for up to four-hours, making a dream scenario for building muscle, especially when you’re dozing. Similarly, if you’re intermittent fasting, casein protein can help stave off hunger pangs before your first meal, as its been found to promote satiety — the feeling of being full.

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• The Best Whey Protein Powders To Buy in 2023

‘Because it’s digested slowly, It’s often taken before bed to give a steady delivery of amino acids for muscle recovery,’ says Jo Travers, a registered dietitian and author of The Low-fad Diet. ‘It also protects muscles from being broken down overnight when you aren’t getting protein from meals.’

SeventyFour//Getty Images

What Does Science Say About Casein Protein?

A study of 36 males undergoing strength training discovered that the group consuming a whey and casein combination out-performed those who were on a combination of whey, BCAAs and glutamine.

However, a 2006 study on the effects of whey protein vs casein protein on strength and body composition found different results. Studying 13 bodybuilders — each taking 1.5g of whey or casein per kg of bodyweight — the results showed that, after 10 total weeks, the whey group had greater gains in strength. Their squats improved by 75.3 kg (against 52.2 kg) and bench press increased by 48kg against 18.5kg in the casein group.

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• The Complete Guide to Bodybuilding

With that in mind, the latter study concluded ‘more studies comparing the consumption of whey and casein protein pre- and post-exercise are needed to further determine if and/or how the two protein types differ’.

marekuliasz//Getty Images

What to Look For in Casein Protein

By now, you know casein’s effect on muscle-building, fat-loss and more. If you’re ready to invest in casein —the ‘bedtime protein’ — it pays to know what to look for when it comes to the ingredients.

Protein content: ‘Look for the protein content per scoop,’ advises Travers. ‘You should get around 20g per scoop.’

Micellar casein: If you want a top-draw supplement, shop for micellar casein. Most casein proteins will contain micellar. ‘This is the natural form of casein,’ says Travers. ‘What makes it a more slowly digested form as oppose to hydrolysed casein which is more quickly absorbed as it has been processed.’

Ingredients: Before investing in casein protein, be sure to read the label of any brand you’re interested in. Don’t be tempted by click-bait adverts or misleading campaigns — if the casein contains more than seven or eight ingredients, it’s not for you. Our list below is sure to help.

The Best Casein Protein

Myprotein Slow-Release Casein

Myprotein Slow-Release Casein

£38 at MyProtein

Per serving (30g)

Calories (kcal)	105
Protein	25g
Carbohydrates	1. 4g
Fat	0.4g

Available in chocolate, vanilla and strawberry flavours, Myprotein’s slow-release (micellar) casein has received four out of five starts from customers and mixes well with porridge, baked goods and in shakes.

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Bulk Micellar Casein

Bulk Micellar Casein

£20 at bulk.com

Per serving (30g)

Calories (kcal)	111
Protein	26g
Carbohydrate	0.9g
Fat	0.5g

Bulk Powders’ Micellar Casein is a strong contender. Available in chocolate, strawberry and vanilla, it has a 85% protein content, with 25g per 30g serving.

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Optimum Nutrition Gold Standard 100% Casein

Optimum Nutrition Gold Standard 100% Casein

Now 19% Off

£65 at Amazon

Per serving (33g)

Calories (kcal)	115
Protein	24g
Carbohydrates	3. 5g
Fat	0.7g

The industry’s first all-micellar Casein, Optimum Nutrition’s Casein contains 24g of slow-digesting casein proteins for muscle support. Add one scoop to water or milk.

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Protein Works 100% Micellar Casein

Protein Works 100% Micellar Casein

£20 at theproteinworks.com

Per serving (30g)

Calories (kcal)	106
Protein	24g
Carbohydrates	1.7g
Fat	0.5g

Protein Works’ ultra fine 100% micellar casein protein powder contains 23g of protein per 30g serving and has a smooth and silky texture for adding to shakes, smoothies and baking.

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Reflex Nutrition Micellar Casein Slow Release Protein Powder

Reflex Nutrition Micellar Casein Slow Release Protein Powder

£23 at Amazon

Per serving (33g)

Calories (kcal)	116
Protein	24g
Carbohydrates	3. 6g
Fat	<0.5g fat

This protein powder consists of 80% micellar casein, 20% native whey, plus friendly bacteria and digestive enzymes.


Edward Cooper

Ed Cooper is the Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more. Ed has run the MH gauntlet, including transformations, marathons and, er, website re-designs.  He’s awful at pub sports, though. Follow him: @EA_Cooper

GOLD STANDARD 100% CASEIN | Optimum Nutrition US

For accessibility related questions, please contact us or visit our Accessibility Statement.

• Slow-Digesting Protein for Overnight Muscle Recovery
• 24 Grams of Protein per serving to Help Build and Maintain Muscle³
• Nearly 5 Grams of Naturally Occurring BCAAs per Serving to Support Endurance and Recovery
• Ideal for Use Between Meals and Before Bed
• Free delivery for orders over $75
• 15% off your first order when you sign up to our newsletter

Casein, a slower digesting and absorbing protein can be used after exercise, between meals or before bed to help support satiety and muscle recovery. GOLD STANDARD 100% CASEIN™ delivers BCAAs to recovering muscles for several hours. By using only premium micellar casein as a protein source, we’ve created a protein powder that sets the GOLD STANDARD® for slow digesting protein support.

• 24 Grams of Protein per Serving to Help Build and Maintain Muscle³

• Nearly 5 Grams of Naturally Occurring BCAAs per Serving to Support Endurance and Recovery
• Ideal for Use Between Meals and Before Bed
• 40% of the Daily Value for Calcium per Serving
• 110-120 Calories per Serving
• 0.5-1 Gram of Fat per Serving
• 1 Gram of Sugar per Serving

Mix a scoop of the powder into 8 to 14 fluid ounces of cold water or milk using a shaker cup. For best results, mix up your shake 30 to 60 minutes after your workout, before bed, or use as an anytime snack.
For healthy adults, consume enough protein to meet your daily protein requirements with a combination of high protein foods and protein supplements throughout the day as part of a balanced diet and exercise program.

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Casein protein – how to take, the benefits and harms of casein, rating

A variety of sports supplements allows you to choose the option for almost any purpose. It is important, having heard about the effectiveness of a particular remedy, first to figure out what it is, whether it is suitable in your case and how to use it correctly. In this article, we will cover all aspects regarding casein protein.

Like serum but different

The name of the supplement is not in vain consonant with goats, casein is of natural origin. This is the most protein-rich dairy product obtained by curdling. It is thanks to him that the production of cheese and cottage cheese is possible. It is contained in them in the form of calcium salts and is considered the best source of this element. In fact, the name comes from the word “caseus”, which means “cheese” in Latin. As an additive, it is a white powder, which is diluted with water or milk. It can be used in cocktails and mixtures, sometimes supplemented with flavorings. By itself, it has no pronounced aroma, the taste is cottage cheese.

The main characteristic of casein protein is its low absorption rate. Unlike the popular whey, this is a complex slow protein. It can be digested for about 7 hours. At the same time, like other types of proteins, it replenishes the content of amino acids in the muscles, contributing to their growth. In addition, the supplement prevents catabolism.

Casein types

There are two types of casein protein on the market:

• Caseinate. It is a mixture with calcium, sodium and potassium salts. Contains at least 90% protein, highly soluble.
• Micellar casein. Obtained by special filtration of milk, completely free from whey, fat and lactose. Most effective and suitable for people with lactose intolerance. It is absorbed easier, but longer (up to 10 hours). The powder is poorly soluble in water, the cocktail turns out to be mushy.

You can also find casein hydrolyzate, but it is used for medical purposes and is available in ampoules. To increase the effectiveness of the protein is mixed with other useful elements. You can prepare the mixture yourself or buy ready-made.

Slimming casein protein

A long absorption time guarantees the absence of hunger, therefore the supplement can be used not only by cutting athletes, but also by ordinary people who want to lose weight. The calorie content of casein is only 36 kcal per 10 g. In order to lose weight, a portion of casein can replace one of the meals, but not before bedtime. The recommendation stems from the fact that casein protein causes some release of insulin, which in turn prevents the nighttime release of growth hormone. This secret promotes more active fat burning.

By consuming casein, you will provide the muscles with the necessary amount of protein. In addition, it will increase the release of heat, and, consequently, will speed up the metabolism. The supplement promotes the burning of subcutaneous and visceral (that is, formed on the internal organs) fat. You can dilute with both milk and water, add a little cocoa, vanilla or cinnamon for taste. 15-20 g is enough for a snack, 35-40 g is enough to replace a full meal. A natural question arises – why, with all the beneficial properties of casein, not to use it in its natural form: cheese, cottage cheese, milk? The fact is that, along with protein, these products also contain a certain amount of fats and carbohydrates. Therefore, as an evening snack for those who are losing weight, it is a portion of protein that is better suited than cottage cheese.

Protein casein for weight gain

The use of this supplement after a workout for a bodybuilder is of no benefit: the protein will not have time to restore amino acids in the muscles. For these purposes, it is better to take fast-digesting proteins. It is acceptable to use in combination with whey in a ratio of 1: 2. So you can simultaneously provide long-term muscle nutrition and high anabolism. In order not to lose the desired mass, it is safest to use casein before bedtime – about 40g. So, the substance will prevent the destruction of muscles overnight and provide them with a supply of protein. For bodybuilding, a mixture with a high carbohydrate content is best.

Contraindications

In general, the drug does not harm, except in cases of individual intolerance and allergies. Due to its dairy origin, casein (except micellar) can cause discomfort in people with lactose intolerance. Of course, they should choose the appropriate types of protein and dilute it exclusively with water. It is also worth noting that malaise can be caused by other factors: due to the high content of sodium or related enzymes. When buying, you need to carefully study the composition of the mixture, often BCAAs or leucine are added to casein in order to increase the anabolic effect. You also need to make sure that the product does not contain synthetic elements, vegetable fats and salt.

The best casein supplements

To help you buy casein correctly, we offer a rating of trusted drugs and the largest number of positive reviews of drugs:

• Casein Gold Standard from Optimum Nutrition. Produced from high quality raw materials by filtration. Contains glutamine, thanks to which it restores muscles more efficiently at night after a workout.
• EliteCasein by Dymatize. It contains vitamin C, iron, potassium and sodium. The mixture is well absorbed.

MusclePharm

• Casein. It is high in protein (25g per serving) and low in fat (0.5g). Additionally contains amino acids and trace elements.

Products from this article

Tree of Life Life Casein, 907 g Tree of Life

$2790

Tree of Life Life Casein, 907 g
Maxler Micellar Casein bag, 450 grMaxler

2 390 R

2 640 R

Maxler Micellar Casein bag, 450 g

Syntrax Micellar Creme, 907 g

Casein supplements are very popular among athletes because they satisfy the need for amino acids in muscles for a long time and protect tissues from destruction. Read more about why casein is needed and how to take it, we tell in the article.

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Casein is a complex protein found in cow’s milk. It is obtained from whey in the process of enzymatic curdling. The main difference between casein and other types of protein is its high nutritional value and long digestion period. It is broken down in the body for 5-10 hours, gradually releasing valuable amino acids.

The benefits of casein protein include a good amino acid composition, high calcium content and an anti-catabolic effect. This type of protein practically does not contain lactose, so it is better absorbed by the body and does not cause digestive problems.

Benefits and harms of casein

Many of us know how useful cottage cheese is, without realizing that this product, familiar from childhood, consists mainly of casein. The content of useful trace elements, valuable amino acids and high bioavailability in it make this protein indispensable in the diet of any person, not just athletes.

Among beginners in sports, the question often arises: can casein be replaced with ordinary cottage cheese? Yes, you can, because these products have the same amino acid profile. But sports cocktails contain about 70% protein, and only 15-18% in cottage cheese. In addition, casein contains less fat and is more easily absorbed by the body.

If we talk about the dangers of casein, then do not forget that this type of protein, like any other product, can cause allergies. And excessive consumption of cocktails can adversely affect the activity of the kidneys and liver. Experts do not recommend drinking more than 5-6 servings per day.

Which casein is better

Today, sports nutrition manufacturers produce several types of casein:

• micellar;
• calcium caseinate;
• sodium caseinate.

All these types are distinguished by the method of production and the degree of purification. Caseinates are made by treating milk with acids at high temperatures and are a cheaper form of casein. The protein in these supplements is partially denatured, so it takes about 4-5 hours to break it down in the body.

Micellar casein is formed during the ultrafiltration of milk, as a result of which the natural structure of the protein is preserved. It does not contain lactose and does not cause digestive disorders. The splitting time is 8-10 hours.

Professional athletes consider micellar casein to be the best for both weight loss and muscle building.

Is it possible to drink casein for weight loss?

Many trainees for the purpose of losing weight, and especially girls, are afraid to consume protein products so as not to “pump over” and consider sports supplements exclusively for men. But practice shows that it is much more difficult for girls to build muscle mass than to lose weight, and it is impossible to do this without heavy training.

Drinking cocktails with micellar casein for weight loss is not only possible, but also necessary, because protein eliminates hunger and prevents you from breaking into harmful foods.

How to drink casein for weight loss

The most effective time to take casein for weight loss is 1-2 hours before bedtime or instead of dinner. As already mentioned, casein saturates well and helps to avoid evening trips to the refrigerator. And since the protein is broken down for a long time, during sleep, the muscles will not lack amino acids.

You can take casein during the day, replacing one of the meals with it. In this case, the interval between training and drinking a cocktail should be at least 1 hour. Otherwise, physical activity can provoke discomfort in the stomach and a feeling of heaviness.

Is it possible to lose weight without sports, but regularly using casein? You can if you follow a calorie deficit diet. In this case, it is best to take casein instead of dinner.

Tips for using casein

It is better to mix casein in warm water, as it does not dissolve well at low temperatures. The amount of water can be slightly varied, based on your taste preferences. To prepare a cold cocktail, it is recommended to use a blender.

Expert advice PRIME KRAFT

We are often asked the question: what is better for weight loss – casein or protein?

There is no single answer to this question, since both types of protein help to lose weight, provided that your diet is made with a calorie deficit.