Overview

What is Casein Protein? Casein Protein is a slower-digesting type of protein that makes up approximately 80% of the protein content from cow's milk. Casein's production process is rather unique; when coagulants (either acid or heat) are added to milk, it separates into either curds (casein micelles) or whey. These curds then float to the top of the liquid and are extracted to either become cheese or undergo a dehydration process and turned into casein protein. Pretty neat! The benefits of Casein Protein are similar to whey protein sources, but with a few key differences.

Casein Protein

As previously mentioned, casein is derived from the milk of cows and initially starts out in liquid form. After the coagulation and dehydration processes, casein micelles eventually converted to powder form and ready for consumption. However, when consumed, casein transitions into a gel-like substance; this explains why it is slower to digest when compared to other sources of protein. In fact, research suggests casein protein digests around two times slower than whey protein.

There are two types of casein:

1. Micellar Casein, which is most commonly used and has exceptionally slow digestion
2. Hydrolyzed Casein, which is a predigested form of casein and is absorbed more quickly

Both whey and casein protein are considered complete proteins, meaning they contain all nine essential amino acids. As amino acids are the building block of muscle, consuming adequate amounts of protein proves to be especially beneficial in building new muscle tissue. 

Because casein is deemed a slower digesting protein, it is commonly consumed prior to bedtime. Peak amino acids concentration levels are approximately 7 hours post consumption, while peak amino acid levels for whey protein are around 1-3 hours. One study reported that the ingestion of 40g casein protein approximately 30 minutes before bed following bouts of resistance training may be effective in facilitating muscle recovery. 

Casein is often paired with other protein sources to provide a more desirable texture. In addition, casein may certainly be harder on the gut and cause GI distress, so pairing with another protein source helps to mitigate these issues.

For more information on casein protein, read here ⬇️

https://examine.com/supplements/casein-protein/

https://pubmed.ncbi.nlm.nih.gov/32698256/

Applications

Casein Protein is often a stand-alone product or used in combination with other protein types (whey concentrate, whey isolate, whey hydrolysate) to provide a more desirable texture.

Benefits of Casein Protein

Promotes

• Muscle Growth

Recommended Dose

0-50g per day

Supplements