Casein Protein Powder

Casein is a protein usually found in milk. You can find it in a variety of foods where it acts as either a binding agent, a thickener or a nutrient. In the body, casein forms a gel or clot in the stomach which slows down how quickly food moves through the digestive system. This provides a slow and steady release of amino acids into the bloodstream, making casein an effective source of long-lasting protein.

Casein is primarily known for its slow-digesting properties, which means it provides a sustained release of amino acids into the bloodstream. It provides essential amino acids, including high levels of leucine, which helps with muscle protein synthesis. It also reduces muscle catabolism, or breakdown, especially overnight or during long periods without food.

As casein contains calcium and phosphorus, it supports bone strength and teeth remineralisation, and has been shown to keep you fuller for longer, which can aid weight management.

Both casein protein and whey protein have distinct benefits. Casein protein is known for its slow digestion rate, making it ideal for sustaining amino acid levels over an extended period. Many people take it overnight to enhance muscle recovery and growth during sleep. Whey protein is digested more rapidly, delivering a quick spike in amino acids that is particularly effective for post-workout recovery. A combination of both proteins will maximise their respective advantages for optimal performance.

Casein protein powder is ideal for anyone who wants to increase muscle mass and support recovery. It’s recommended for athletes, bodybuilders and anyone participating in regular fitness activities, such as weightlifting or high-intensity interval training (HIIT). Additionally, casein protein can be beneficial for people seeking to curb night time hunger or maintain a feeling of fullness for longer, making it a useful supplement for those trying to manage their weight.

Casein protein typically has a mild, creamy taste on its own, something slightly akin to milk. This makes it quite versatile for various recipes and supplements. Casein protein powder comes in several delicious flavours to suit your individual tastes, including chocolate, strawberry, or vanilla so you can make a delicious shake. The texture is thicker and creamier than whey protein, especially when mixed with milk or milk substitutes.

It’s suggested to take between 20g to 40g of casein protein powder per day. This exact amount will vary depending on the individual and the level of exercise and exertion. One scoop of casein protein powder provides roughly 24g of casein.

To take casein protein powder, simply mix one scoop into 250-300ml of cold water or milk, using a protein shaker to quickly mix it together. You can also create smoothies using casein protein powder, or blend it into overnight oats and consume as part of your breakfast routine. You could even make your own protein bars or pancakes and eat on the go as an enjoyable snack.

Yes you can use casein protein with other supplements, including: 

• Whey protein for a powerful boost of both slow and quick-release protein to enhance muscle recovery and growth. 
• Creatine to improve strength
• BCAAs to promote recovery and reduce soreness. 
• Glutamine to support immune function and gut health
• Omega 3s to reduce inflammation
• Zinc, Magnesium and Vitamin B6 for better sleep quality, muscle recovery, and testosterone production

Casein contains dairy products and therefore, may cause breakouts in those who have an intolerance to dairy. Many people successfully take casein without any skin irritations whatsoever. If you do suspect a casein protein powder is causing breakouts, try eliminating dairy for a period and monitoring the effects. You can find a range of vegan protein powders to help you get your protein boost whilst investigating any skin complaints.