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

Casein benefits: Uses & whey protein

03 Jan 2023 • 2 min read

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 planning.1

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 protein support, especially as an alternative to whey.2

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.

Casein FAQs

What is casein?

 

What are the benefits of casein?

 

How much casein should you take & when?

 

Casein vs whey

Casein or whey protein? That is the question.

While similar, the main difference between whey and casein is that your body processes these supplements quite differently.

Casein is a slow-release protein, which means it takes longer for your body to digest and absorb the amino acids. On the other hand, your body digests and absorbs whey proteins faster.

Researchers in a study into the role of milk proteins in muscle support found that the extended digestion period meant casein fed cells with essential amino acids at a lower level over a longer period. This resulted in an improved net protein balance, which is key for muscle growth and retention.12

However, both whey and casein 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 goals.13

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 120kcal
Fat 1g
Carbohydrates 4g
Protein 24g15

 

How to take casein

If you’re keen to try casein but not sure how, using it in a protein shake or drink is a great start!

You can usually buy casein protein powder in a range of different flavours, which you can prepare with water, milk and other ingredients to make a delicious casein shake.

Why not try mixing a scoop of casein protein powder with some frozen berries, a banana, and some milk for a fruity, berry shake? Or get your greens in by mixing your protein with a handful of spinach!

For more inspiration, check out our DIY protein shake recipes, to find step-by-step guides to some of our favourite protein shakes.

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. 

Last updated: 3 January 2023

Sources

  1. https://www.mintel.com/press-centre/social-and-lifestyle/sports-nutrition-bulks-up-uk-market-sales-rise-by-27-in-two-years-as-one-in-four-brits-use-the-products
  2. https://www.businesswire.com/news/home/20181022005433/en/The-Global-Market-for-Casein-Caseinates-2018-2023-The-Growing-Demand-for-Protein-Rich-Food-is-Augmenting-Growth---ResearchAndMarkets.com
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2039733/
  4. https://pubmed.ncbi.nlm.nih.gov/3356636/
  5. https://pubmed.ncbi.nlm.nih.gov/16937979/
  6. https://academic.oup.com/ajcn/article/89/3/831/4596720
  7. https://academic.oup.com/ajcn/article/89/3/831/4596720
  8. https://pubmed.ncbi.nlm.nih.gov/10838463/
  9. https://academic.oup.com/ajcn/article/89/3/831/4596720
  10. https://www.nhs.uk/live-well/healthy-body/body-building-sports-supplements-facts/
  11. https://pubmed.ncbi.nlm.nih.gov/20368372/
  12. https://pubmed.ncbi.nlm.nih.gov/24724774/
  13. https://pubmed.ncbi.nlm.nih.gov/22330017/
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/
  15. https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly
  16. https://www.healthline.com/nutrition/casein-vs-whey#which-one
  17. https://www.exercise.com/learn/what-foods-contain-casein-protein/
  18. https://pubmed.ncbi.nlm.nih.gov/17908291/
 
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