Casein Protein

Casein Protein Benefits

If you’re training seriously and looking to reach the next level with your workouts and recovery, you need to discover casein. This protein really stands out among protein supplements thanks to its composition and how quickly it's digested and absorbed. Indeed, casein is a slow-releasing protein found in milk, cheese, and whey. Casein differs from milk protein in one fundamental way; milk protein's constituent ratio is 80:20 (whey). In contrast, casein's constituent ratio is 92:8. This seemingly slight but essential difference is what makes casein a superstar among bodybuilders and athletes. While casein has the same amino acid profile as whey, it is absorbed at a different rate. 

Whey protein is quickly absorbed and is considered a “fast-acting protein”, taking only about two hours. On the other hand, casein takes up to four hours to be absorbed, so it offers sustained support. This is why casein is often recommended to stimulate muscle protein synthesis, prevent muscle breakdown and accelerate post-exercise recovery. It’s also considered an “anticatabolic” (prevents muscle breakdown) because it provides a constant supply of amino acids to muscles and thus, prevents muscle breakdown. Casein, in essence, feeds muscles for an extended period (sometimes referred to as "drip-feeding protein").

Benefits of Casein Protein

• Bioavailable Form of Protein
• Boosts Exercise Recovery
• Feeds Muscles for Hours
• High in BCAAs
• Slow Absorption Protein

Who Needs Casein Protein?

While whey remains the best form of protein post-workout, casein protein is best before bed to deliver a steady supply of amino acids to your tissues, prevent muscles from breaking down, and promote post-exercise recovery. Casein is also a good choice for elderly individuals at risk of age-related muscle breakdown (sarcopenia). It is also ideal for optimizing body composition by allowing you to shed body fat while promoting muscle building. Another exciting application for casein is it can be an appetite suppressant (thanks to its slow digestion) and help regulate blood sugar. 

Casein Protein Supplements

Casein protein can be purchased as a standalone supplement in capsule or powder form. It is also often added to combination protein powder blends and sports nutrition formulas to optimize lean muscle mass, physical performance, and post-exercise recovery. Generally, the suggested daily dose of casein is 20 to 40g before bed. It can also be taken pre or post-workout.

Final Thoughts

Suppose you're interested in trying casein protein. In that case, it's crucial to select one labelled "micellar casein," which refers to its processing. Micellar is a natural, mechanical process that does not denature the protein, as opposed to “caseinate," which is produced via a chemical process. Also, before investing in casein protein, read the label of any brand you're interested in. Look for one that features 100% casein, is made with quality ingredients and contains few additives and preservatives.