Casein Protein Powder

Casein is a form of protein found in milk and dairy products. It equates to about 80% of the protein in milk, cheese and yoghurt. Casein is a complete protein, meaning that it contains all of the essential amino acids that your body requires. Casein protein is used as a supplement among bodybuilders as it supplies the muscles with a full range of Amino Acids that can help you build strength and support your recovery(Climan, A. 2022).

Climan, A. 2022, ‘What Is Casein?’ Verywellhealth, accessed 1 November 2022.

Casein protein can improve your health, increasing your daily protein intake and providing you with necessary amino acids. Casein is a slow-digesting protein that can boost your muscle growth, support your weight goals and enhance your recovery after training. It is best to take it before bed, or during periods when you won’t be eating any filling meals(Mawer, R. 2016).

Mawer, R. 2016, ‘Why Casein Is One of The Best Proteins You Can Take’, Healthline, accessed 1 November 2022.

Casein is a “time-release” protein because of its slow absorption rate, meaning that it fuels your cells with amino acids at a lower level over an extended period of time. Casein protein is effective for muscle growth, providing a high amount of Leucine, which initiates muscle protein synthesis. Because it is slow digesting, taking Casein before bed can help you get the best out of the powder, as it can enhance your muscle growth, reduce your protein breakdown and fuel your recovery while you rest(Mawer, R. 2016).

Mawer, R. 2016, ‘Why Casein Is One of The Best Proteins You Can Take’, Healthline, accessed 1 November 2022.

The best time to take Casein protein is before bed as it is a slow-absorbing protein and you go for longer periods without eating while you sleep. Because of the slow release of Amino Acids, taking it before bed can improve the recovery process and reduce muscle breakdown during sleep(Raman, R. 2022).

Raman, R. 2022, ‘Does Too Much Whey Protein Cause Side Effects?’ Healthline, accessed 1 November 2022.

Casein protein can be consumed at any time of the day. Because it is a slow-digesting supplement, it may keep you fuller for a longer time, so it is best suited to periods when you will be going without a heavy meal(Malani, K. 2017).

Malani, K. 2017, ‘Best Time To Take, When To Take And How To Take Casein Protein’, MyFitFuel, accessed 1 November 2022.

You would be better off taking a fast-releasing protein after a workout to refuel your muscles. A slow-releasing protein like Casein will better serve you overnight, benefiting your muscle repair and re-growth during sleep. Casein typically takes between 3-4 hours to reach peak levels in blood amino acids and protein synthesis, and up to 7 hours to fully absorb. To fuel your recovery, you can also add a small dose (10-20g) of Casein to your Whey protein after training(Cohen, I. 2014).

Cohen, I. 2014, ‘The Case For Casein protein’, MuscleAndFitness, accessed 1 November 2022,https://www.muscleandfitness.com/supplements/build-muscle/case-casein-2/

Casein protein is made from milk. It is a slow-digesting protein that has all of the essential amino acids that your body needs to thrive. Casein protein equates to 80% of milk protein and is a complete protein source(Mawer, R. 2016).

There are two main forms of Casein Protein: Micellar Casein (the most popular form & digested slowly) and Casein Hydrolysate (pre-digested & rapidly absorbed).

Mawer, R. 2016, ‘Why Casein Is One of The Best Proteins You Can Take’, Healthline, accessed 1 November 2022.

Casein protein is not dairy-free as it is derived from cow's milk and equates to roughly 80% of the milk protein(Figari, J. 2020).

Figari, J. 2020, ‘The Truth About Dairy and Lactose-Free Protein Powder’, Onnit, accessed 1 November 2022.

asein Protein is derived from cow's milk, so it is not lactose-free as it equates to roughly 80% of the milk protein(Figari, J. 2020).

Figari, J. 2020, ‘The Truth About Dairy and Lactose-Free Protein Powder’, Onnit, accessed 1 November 2022.

If consumed correctly, Casein protein should support weight loss, as opposed to weight gain. This is because it helps keep you fuller for longer, absorbing slowly and providing you with essential amino acids. A high intake of protein can help you maintain weight loss by reducing cravings, increasing calorie burn and altering weight hormones(Brown, J. 2017).

If you consume too many calories while trying to increase your protein intake then it can lead to weight gain. Consuming too much protein on top of your usual diet can have negative effects on your weight goals, however, if you consume it to replace a meal, it should support healthy weight loss in the long term.

Brown, M. 2017, ‘What Is the Best Type of Protein Powder for Weight Loss?’ Healthline, accessed 1 November 2022.

Yes, Casein protein can help with weight loss when consumed on a regular basis. Casein protein can help keep you fuller for longer, absorbing slowly and providing you with essential amino acids. A high intake of protein can help you maintain weight loss by reducing cravings, increasing calorie burn and altering weight hormones. If your goal is weight loss, protein supplements like Casein should be used as a replacement for other calories, and not taken on top of your usual diet(Brown, J. 2017).

Brown, M. 2017, ‘What Is the Best Type of Protein Powder for Weight Loss?’ Healthline, accessed 1 November 2022.

High-quality nutrient-dense Casein protein powder does not directly cause acne; however, acne may result if you have underlying hormone imbalances or dietary intolerances. Because Casein protein equates to approximately 80% of milk protein, anybody with intolerances to lactose and dairy may fall more susceptible to acne or other side effects.

There are various factors that can contribute to acne, including oily skin, humid environments, hormonal disruptions, poor sleep, obesity, and high sugar/fat diets. At ASN, we only stock high-quality nutrient-rich protein powders; however, if you have underlying health concerns, we recommend consulting with your GP or healthcare professional before consuming Casein protein powder(Van De Walle, G. 2021).

Van De Walle, G. 2021, ‘Can Whey Protein Contribute to Acne’, Healthline, accessed 1 November 2022.

There is no reason that Casein protein should cause you any bloating unless you have issues with lactose and dairy. If you are lactose intolerant or have issues with dairy, then there is a chance that consuming too much Casein could cause bloating. However, if you consume it in moderation, it may lower the symptoms. If you have underlying health concerns, we recommend consulting with your GP or healthcare professional before consuming Casein protein powder(Picincu, A. 2019).

Picincu, A. 2019, ‘Potential Side Effects of the Casein Protein in Your Milk’, LiveStrong, accessed 1 November 2022.