Casein is one of the most popular and protein packed supplements available. This popularity is for good reason because of the many benefits to muscle recovery as well as muscle growth. Because of this, I’m going to go over the most important things to know about Casein and answer the question, what is Casein Protein Powder.
Besides being low in calories and high in Amino Acids, Casein protein is great for everything from muscle growth to weight loss. I’m going to compare the differences between Casein and the most popular protein know as Whey, since each works differently to reach the same goal. Lastly, I’m going to show what attributes to look for in the best Casein protein powder.
What Is Casein Protein Powder
The amount of Aminos in Casein protein makes this a protein powerhouse. This protein is actually derived from curdled milk and the Casein part comes from the curds.
Casein proteins exist as a form called micellar which enables for slow digestion. This micelle breaks down into peptides in your stomach to helps the enzymes break down protein more effectively for digestion.
These protein powders are designed to provide the Aminos that your body can’t manufacture on its own. Unlike some plant-based proteins, Casein contains all twenty-two Aminos. Because Casein is derived from a milk source, it contains many other important nutrients including Calcium.
Casein Protein Powder Benefits
When looking for strength and fasted muscle growth, it is important to have a solid and consistent exercise program along with any good post workout protein. For the best results, always eat plenty of protein.
As I mentioned, Casein protein is one of the best types of powder to increase muscle gains because it contains all of the essential Amino Acids necessary for muscle recovery. These Aminos are the building blocks for your muscle, bone, and skin.
Because Casein is heavy in Aminos, it also has a very concentrated amount of protein. Usually, 24 grams per serving, which is what we want in a protein powder. The more protein, the better the muscle recovery and the faster the muscle growth.
The slower release from Casein protein is beneficial in a couple of different ways. Digestion over a slower period of time enables your muscles to absorb protein over a longer period of time. Many believe that this process makes for better muscle recovery.
The slow release also makes you feel fuller for longer. This will help to keep you from snacking or eating large meals. That is why Casein is also a good protein for weight loss. Casein powders are low in calories, especially for the amount of protein they contain.
Casein protein is easier to digest. It is full of peptides that help with the breakdown of proteins to absorb into your system more easily. This cuts down on gas and bloating.
If you have any comments on Casein benefits or on any negatives, please leave them at the bottom and I will respond.
Casein Protein For Muscle Gain
Casein is composed of macronutrients that help to repair tissue, build muscle and make enzymes. No matter what type of protein you choose, the key to muscle gain is to eat a lot of it (along with exercise of course).
Casein makes it easier because of its high content of protein for serving. Since it all comes down to the quantity of protein, always take a concentrated protein powder.
The slow release from Casein enzymes aid in protein uptake and digestion. This releases proteins and nutrients into the muscles over a longer period of time. Many believe that this process is more advantageous for faster muscle recovery and muscle mass.
In one study, a group taking Casein protein powder doubled the amount of muscle growth and more than tripled the amount of fat loss than that of the placebo group.
Casein protein also enhances long-term muscle mass because it reduces protein breakdown. This is accelerated during exercise and occurs more so when the body is low on Amino Acids and energy.
If there is a downside to the slow release aspect of Casein is that because it makes you feel fuller for longer, it could get in the way of eating larger protein packed meals.
Best Way To Take Casein Protein
It’s ok to drink your protein shake at any time during the day when you are hungry or feel like snacking. However, some times are more important for your body to absorb proteins.
Casein protein timing is pretty much like other protein powders. Casein has a high concentration of protein per serving, so you may be fine with taking one serving post workout to achieve your protein goal.
One serving of Casein usually contains around 24 grams of protein. If you are trying to achieve the largest amount of muscle mass, you will want to step it up a notch.
Many trainers say that for peak muscle gain, you should take 1 gram of protein for every pound of body weight. Of course, not all of this protein should be coming from powder form. I weigh right around 200lbs, so this makes it an easy calculation for 200 grams per day. Taking 2 servings at a time to get 48 grams of protein will help you be well on your way to achieving this ratio.
Timing is also an important factor for the best muscle recovery. It is recommended taking protein supplements between 1 and 2 hours after exercise. If you miss this window, it’s not a big deal. Just take your protein when you can.
One thing that is different about when to take Casein protein is that its beneficial to take before bed as well. Catabolic effects for muscle growth happen in our sleep, therefore absorbing Casein throughout the night works well to grow muscle. This slow digestion of Casein will also help protect from muscle breakdown.
Keep in mind that taking a protein supplement is never quite as good as the real thing. Always try to eat a healthy, protein pack meal when possible.
Casein Protein For Weight Loss
Protein powders have been proven to work for weight loss for a number of reasons. Casein protein is the most effective in its category to help you drop weight. The slow release aspect that we have been talking about is beneficial to make you feel fuller for longer.
This slower digestion will keep you from eating as much and especially from snacking. This along with an exercise routine will double the effectiveness for fat loss. Not only are you getting all of the essential Amino’s, but Casein protein is also very low in calories and carbohydrates.
Another cool thing benefit to using protein powder for weight loss is that when you eat protein, your stomach actually burns more calories during digestion than it does with any other foods.
Keep in mind that part of any weight loss program should include a strong exercise program in addition to a supplement. This is the only documented way to lose weight in a healthy manner and to keep it off long term.
Casein Protein VS Whey Protein
There has been much debate in the supplement world about which is better, Casein or Whey.
They both have many outstanding benefits that include having the highest amount of protein and Amino Acid concentrations with very little calories. Both of these are derived from milk, therefore having the advantages that come with animal protein.
There are different theories of thinking when it comes to these protein comparisons. Casein protein is known as a “time-release” protein because of its slow absorption rate.
Some feel that this slow release over a period of time is better to continuously feed your muscles as they need them. This release starts with your post workout shake and can continue for up to 8 hours.
Whey, on the other hand, is very quick to digest. Some say that a quicker spike of protein to your muscles after a workout is more beneficial to muscle growth. However, once this is digested, there is obviously no more absorption going to the muscles.
Much of this comes down to personal preference. You may want to try both proteins for yourself to see which one works better for you. Both Casein and Whey are both excellent sources of protein.
There is a type of Whey protein that does stand out because it digests a bit differently. Whey “Isolate” protein powder is just as good for muscle growth, but is also the only protein derived from milk that is better for Lactose intolerance. It is the least likely milk protein to cause gas or bloating.
What To Look for in Casein Protein Powder
There are a few key things to look for to find the best casein protein powder. I recommend one that is 100% Micellar Casein for the best results. Also, the higher the protein content per serving the better. Most Casein protein powders are low in calories, especially when taking just one serving.
In my opinion, I wouldn’t spend too much time looking for the lowest calorie powder. Calories help to build more muscle as well. I recommend reading some reviews if you are concerned about getting the best tasting powder. Reviews will also show if there are any brands may tend to clump or not mix well.
If price is a concern, keep in mind that most protein powders average out to only around $1 per serving. And a 5 pound container of powder should last you quite I while.
Lastly, you may be looking for the healthiest Casein protein. In this case, look for an all natural protein powder. These are made without the use of artificial flavors, colors or sugars. As far as sugar, many protein powders will list sugar free, but they are still sweetened with Sucralose or Alcohol sugars.
Best Casein Protein Powder
This is my favorite Casein protein powder because it’s the only one with all natural ingredients and comes from grass fed cows. This means that there are no artificial colors, flavors, or sugars.
Product: Legion Casein+ Protein Powder
Where to purchase: Get the Best Price on Legion Casein+
Container size: 2lb contains 30 servings
Protein Per Serving: 26 grams
Rating: 4.2 out of 5
Manufacturer: Legion Athletics Inc. at legionathletics.com
Guarantee: 30 day satisfaction guarantee
Casein is a concentrated protein source similar to whey, but the micellar casein digest slowly. This distributes the Amino Acids to your muscles over a longer period of time which some feel is better.
The protein is made from grass fed, free range cows from a small farm in Ireland. Legion Casein+ contains 13 grams of Amino Acids with only 140 calories. Although I haven’t tried Banana Creme Pie, they somehow made this flavor from all natural ingredients.
Legion Casein+ Positives
- 13 grams of Amino Acids per serving
- Non-GMO, Low Carb, Keto Friendly
- 100% Grass Fed Cow Milk
- No artificial ingredients/sweetened with Stevia
- Slow Release Muscle Recovery up to 8 hours
- Only 140 calories and .5 grams of fat
- Added vitamins and minerals
- No fillers
- Contains milk products
The Casein Conclusion
A great protein powder is essential to any challenging exercise program. Protein supports muscle recovery, muscle growth, strong bones, and smooth skin. Casein protein powder is one of the healthiest ways to get your daily and post workout protein allowance.
We learned, what is Casein protein powder and the many benefits that this protein brings. These benefits include slow release enzymes for longer absorption, the full spectrum of Amino Acid proteins, it is excellent for muscle recovery and even for weight loss.
Our Whey vs Casein discussion resulted in both having great protein powder benefits, except that each one goes about it differently. Lastly, what to look for when searching for the best Casein protein powder. Once again, its recommended to choose a high protein meal over a protein powder if you have the opportunity.
If you have any questions or comments on what is Casein protein powder, please leave them below and I will respond.