A hand pouring a scoop of casein into a protein cup.

What is casein?

It’s thought that one in four of us have bought a nutrition product in the last three months. In fact, almost half of those that purchase nutrition products use them as a part of their daily meal planning1 . Whether you’re a fitness fan or a budding gym guru, it’s not always easy to know how to get the most out of your workouts. Casein is becoming an increasingly popular choice for those looking for a proteinsupport, especially as an alternative to whey2 .

If you’re wondering whether to add a casein protein powder to your nutrition plan, we’ve got everything you need to know about casein below.

What is casein?

Casein is a type of protein, which comes from cow’s milk. You can usually naturally find it in milk and cheese products. However, you can buy casein protein supplements on the market too3 .

Casein is a high-quality, slow-release protein that contains a lot of Essential Amino Acids (EAAs), which your body can’t produce on its own.

Most people use casein protein to support their protein intake4 and to help with their workout routines5 .

Benefits of casein

Casein is usually taken as a protein supplement to support fitness and nutrition goals. There are several reported benefits to using casein, although it’s always worth bearing in mind that research is still ongoing.

Some casein benefits may include:

  • Improved muscle mass6
  • Higher muscle mass7
  • Feelings of satiety 8
  • Increased strength9
  • Improved metabolic rate10
It’s also a good idea to remember that a healthy and balanced diet can’t be replaced by supplements. If you’re getting the right amount of protein from your diet, you may not need to include a casein protein powder into your meal plans11 .

Casein vs whey

Casein or whey protein? That is the question.

While similar, your body processes these supplements quite differently. Casein is a slow-release protein, which means it takes longer for your body to absorb the amino acids. On the other hand, your body digests and absorbs whey proteins quicker.

Some people suggest that whey protein12 is a better choice before and after workouts, while casein is the better choice before bed13 . However, both protein choices provide a range of reported health benefits and promise to deliver a variety of different results. Which you choose is really up to personal preference and your individual goals14 .

Casein nutritional profile

Casein and whey protein both have very similar nutritional profiles. It’s worth remembering that different products may have different nutritional values, particularly if they have other ingredients added. To be sure that your chosen casein protein fits with your overall goals, check the label carefully.

Typically, a 34g serving of casein protein contains:

  • Calories: 120

  • Fat: 1g

  • Carbohydrates: 4g

  • Protein: 24g15
You can usually buy casein protein powder in a range of different flavours, which can be prepared with water or your chosen beverage.

Last Updated: 6th November 2020

Bone, Joint & Muscle HealthProteinSports SupplementsWhey Protein