Find out how casein protein helps you to achieve your fitness goal with the right diet and workout regimen.
By now you should know that the human body absolutely needs protein.
If you don’t get enough protein, then you’ll have a lot of medical problems including having your muscles waste away. (1)
That’s why we have supplements like casein protein shakes.
Protein comes in different forms, and casein protein is just one of them.
Still, if you opt for casein protein you will need to pick among many brands of casein protein. We can help you understand what casein protein offers, and how you can pick your brand.
What Is Casein Protein?
Casein protein is a kind of protein that’s derived from dairy.
It makes up about 80% of the protein in cow’s milk.
When the milk is curdled, you’ll find that the curds contain much of the casein protein while the remaining liquid has the whey protein.
The curds are used to make many kinds of popular cheeses, but they can also be used for casein protein supplements.
Casein protein makes for a popular type of supplement because it is regarded as a “complete protein”.
This means that it has all the 9 essential amino acids that you need to build muscle. It also contains carbohydrates, phosphorus, and calcium.
However, casein protein is not for everyone. Some people are allergic or sensitive to casein protein.
Major Benefits of Taking It
So why would you want to take casein protein?
Here are some of its benefits:
<> Like other types of protein, casein protein helps to prevent protein deficiency, which is a distinct possibility if you’re on a strict vegetarian or vegan diet.
Each serving can give you the same amount of protein as a serving of meat.
<> Because casein protein doesn’t dissolve well in water, it turns into a gel in the stomach so the absorption of the protein into the bloodstream is very slow.
This is actually a good thing, as it maintains the presence of protein in your body.
So it’s great when you take it right when you’re going to sleep at night. During this time, your body can use up the protein instead of breaking down your muscles. (2)
<> A study also found that casein protein before bedtime among those who work out causes bigger muscles and greater strength than those who only work out without casein. (3)
<> Casein protein offers a huge amount of leucine, which is the amino acid that starts muscle protein synthesis.
<> One study found that taking casein with the right diet and workout can double the resulting muscle growth. (4)
It also causes triple the fat loss.
That same study found that fat loss is greater with casein than with whey protein.
<> A study found that casein protein supplements can reduce triglyceride levels after a meal by 22%. High triglyceride levels can increase the risk of heart disease, heart attack, and stroke.
<> Other studies also indicate that casein protein can have antioxidant properties and counteract the effects of harmful free radicals. (5)
<> Casein protein can also keep your teeth healthy.
How to Determine the Best Casein Supplements
Now that we’ve determined that this premium natural formula is definitely good for you, how do you know which of the available option in the market is the best casein protein powder for you?
In general, you should make your choice by considering the following factors:
Brand longevity and reputation
You can easily Google the name of the brand to see any news articles regarding its safety.
You can also find out more about its history and how long it has been in the industry. The longer-lasting brands are the ones that tend to produce high quality supplements.
Check out the customer reviews
These will often indicate how well a brand helps in letting people achieve their fitness goals.
The reviews can cover the taste of the supplement, prices, shipping, gram quantity, flavors as well as the potential side effects.
Look at the ingredients list
It’s generally better if the casein protein powder doesn’t contain too many ingredients so the protein content is purer.
You should also note the amount of protein you get.
The top casein protein for female users doesn’t have as much protein because women don’t need as much as men.
Women can save money buying supplements with less protein.
It’s also better if the cow’s milk that the casein protein is made from comes from grass-fed cow. That’s because these cows don’t have synthetic compounds in their feeds that can show up in the casein protein.
Check the flavors and find out how it tastes like
It’s better if you have more options for flavors.
Note the cost
The price is always a relevant factor, so you need to make sure you can afford to buy a particular supplement on a regular basis.
Also find out where the seller is based, as best casein protein in UK will cost you more in delivery charges if you’re in the US.
Check for what purpose the casein powder is designed for
If you’re looking for the best casein protein for weight loss, then it should contain few calories.
But if you’re taking casein protein for bulking, you’ll need lots of calories.
That is, casein protein for mass may have more than a thousand calories in one serving, because you need to make sure you have more calories than you burn off.
If you want to gain mass, you’ll need calories to get bigger.
Top Casein Protein Foods You Can Take
Supplements aren’t the only source of casein protein.
You can find casein protein in the following food items if you’re trying to use casein protein for muscle growth.
Just add these to your diet:
- Cow’s milk
- Half and half
- Sour cream
- Ice cream
Other food items may contain it but not enough for muscle growth.
However, the amounts may be more than enough to prove unpleasant for those who are sensitive or allergic to casein.
These food items include:
- Non-dairy coffee creamer
- Dairy-free cheese
- Cereal bars
- Semi-sweet chocolate
- Processed meats
- Cheese-flavored snack crackers
- Cheese-flavored chips
If you’re allergic to casein protein, then you should avoid these food items as they have small amounts of casein protein to make you feel uncomfortable.
Casein Protein vs. Whey
Health experts and fitness trainers generally recommend that you use both casein and whey protein supplements to help you grow muscle or lose body fat.
However, these are very different types of protein
Casein is used more for protein balance, because your body takes a very long time to absorb this type of protein.
It lasts longer in your body, and so after a 7-hour period it can increase the net protein balance.
It’s thus great when you take it as casein protein for bedtime before you go to sleep, as the slow-acting protein can be absorbed throughout the night.
This keeps your body from breaking down your muscle while your body effective goes on a fast while you sleep.
On the other hand, whey protein acts much faster.
It does result in quicker protein synthesis, though the effects don’t last long.
This is why whey protein is generally taken before and after a workout so your muscles can use the protein right away.
It’s also best for the morning when you wake up, as you can quickly boost your protein stores after your fast.
Taken together, they can improve your workout and diet results compared to when you just take a single type of protein.
Casein and whey complement each other—you’re not required to pick one over the other.
Any Casein Protein Side Effects?
If you are a healthy individual and you follow the label instructions on your supplement pack, then you’re basically safe.
You won’t really have much to worry about.
It’s a myth that high protein can lead to ill health.
However, not everyone reacts to casein protein the same way.
Some people may experience digestive symptoms such as bloating.
This depends on the person who is taking the supplement, though some brands do cause more people to experience these.
The main possible problem is if you’re in any way allergic to casein.
You may also be sensitive to the lactose that casein protein supplements contain.
If that’s the case, then casein protein may not be ideal for you. We suggest you look to organic brands we reviewed here.
It’s also not a good idea to take protein supplements (including casein) if you have any current problems regarding your liver or your kidney.
With these conditions, you may need to limit your protein consumption instead.
You should also discuss the matter of taking it with your doctor, if you’re on prescription medication.
There has also been a limited study that seems to indicate an association of some types of casein protein with conditions such as diabetes and heart disease.
However, other studies also indicate that no such association actually exists. (6)
The overall occlusion is that casein protein is generally safe.
Unless you’re allergic or not in good overall health, there’s no reason why you can’t take it to help you gain muscles and lose body fat.
5 Top Casein Brands Currently on the Market – Without Side Effects!
There are plenty of good brands of casein protein in the market.
The best on ones are those that not only contain ample protein along with other nutrients, but they’re also completely safe. Here are some brands that should offer benefits of casein protein without the side effects.
But of course, its taste is not the sole reason to try it out:
- It offers 28g of slow-absorbing micellar casein protein to augment your diet.
- It contains zero fat.
- It only has 1g of sugar.
- It’s also great for weight loss as it makes you feel full in between meals. You then won’t be tempted by high-calorie snacks.
- It only contains 120 calories. This also helps with weight loss efforts.
- It contains iron, calcium, and potassium.
- You also get 60mg of digestive enzymes to minimize digestive issues.
- It doesn’t have artificial colors or gluten. It’s also been exhaustively tested for banned substances. This means you won’t have to worry that this will screw up your league eligibility.
- MusclePharm says that they have at least 20 independent, clinical, and university studies to confirm their claims.
You only need to mix a single scoop of Combat 100% Casein to 80 to 12 ounces of cold water.
You can increase the protein content by adding this to milk instead.
You can add other ingredients like banana if you mix everything together in a blender.
This is extremely popular, and customer satisfaction is quite high if you read the various reviews. Chances are that with this, you’ll be satisfied as well.
The 6 flavors available include vanilla as well as several chocolate variants.
So why pick this?
- This gives you as much as 24g of protein, which you can use for muscle rebuilding during the night.
- It only has 120 calories, so you can take it as your snack.
- This makes you feel full longer, so you won’t crave midnight or afternoon snacks
- It has just 1g of fat along with just 3g of carbohydrates.
- This contains almost 5g of BCAAs, which boost muscle growth, reduce muscle soreness, and minimize exercise fatigue.
- This also provides 50% of your daily calcium needs.
This comes from the noted manufacturer Optimum Nutrition, which is one of the more famous brands in the protein supplement industry.
Take this on the night after you work out, and they’re fantastic. You’ll notice that you sleep better because your muscles recover more quickly. You’ll be ready to exercise in the morning!
You may notice that it can be a bit thick when you mix this with water.
This is to give it the consistency of a shake. You probably will be better off if you mix this in a blender so everything comes together well.
What this means is that you should mix this with milk, and you may want to add fruits or strawberries for some variety.
- This offers up to 26g of protein per serving. That’s ample for muscle-building during the night.
- The total fat is less than 1g and the total carbohydrate amount is also less than 1g.
- This only has 112 calories.
- This doesn’t contain gluten, yeast, or any artificial additives.
- It doesn’t really have a gritty or chalky texture though you really need a good blender for this.
- Because it’s unflavored, you can mix in various fruits to make your own shake, and this powder won’t alter the flavor. In fact, you really should add the fruits, as its unflavored taste isn’t exactly delicious.
To prepare this, you actually have to add 5 tablespoons of the powder to your glass of juice or milk. Now that’s a lot of powder, so simple shaking or stirring with the tablespoon just won’t work.
You better have a blender to make that work.
This comes in 4 flavors, with vanilla, 2 types of choco, and a cinnamon bun flavor. In addition:
- You get 25g of micellar protein, which is great for your muscles during the night.
- You also get 5g of BCAAs, which aids with muscle recovery.
- It is free of gluten, and it’s been tested for any banned substances. You won’t suddenly get a false positive when your athletic league tests you for PEDs.
- This only has 130 calories. That’s not too bad for a snack if you’re trying to lose weight.
- It only contains 2g of fat along with 2g of carbs.
- It has lots of potassium, while the calcium amount can provide up to 70% of your daily calcium needs. That’s a lot of calcium!
This mixes quite easily enough in a shaker, as you only need a single scoop per serving. You can add this to 10 to 12 ounces of water, milk, or juice. A blender, of course, can help but it is not absolutely necessary.
Take this before you go to bed, although it’s best if you also take your supper early. You can avoid digestive issues if you don’t feel already full when you take this.
You can add this to 10 to 12 ounces of milk, water, or juice.
With this, you get a lot of nutrients that can really help you with your fitness goals.
- Each scoop provides 25g of protein. That’s good enough for overnight muscle-building.
- It provides a whopping does of 11g of BCAAs. Now that can really help with your workout fatigue and muscle recovery. In the morning, you’ll certainly feel a lot better regardless of how hard you worked out the day before.
- This contains zero sugar, and zero artificial flavors or ingredients.
- It’s certified gluten-free, and also certified that it does not contain any banned substance.
- It can keep you feeling full in between meals. You won’t crave for midnight snacks during the night when you take this before you sleep.
You can also make a pudding with it.
Add a scoop of this to 5 ounces of almond milk, and then serve the pudding chilled after putting it in the fridge for 15 minutes or so.
It’s simple, but it works.
You can also top this with some berries!
Where to Buy
Don’t even bother to go to your local health store or grocery to find these items. They unlikely to be found in brick-and mortar retail shops.
It’s quicker this way, and certainly more convenient.
It will also take a lot of time and trouble to locate the official websites of each one of these recommended casein protein supplements.
You’ll have to open 5 browser windows, and generally the customer reviews in these sites are few and non-objective.
You’re better off with an online retail store, because you can then possibly find all of these options in just a single website.
These retail platforms generally have plenty of customer reviews, and they’re a lot more objective. They can point out potential issues regarding the taste of the supplement.
The reviews can also cover potential side effects.
The reviews can also provide details on how effective the supplements are regarding the fitness goal for which they were designed.
Those who take casein protein for bodybuilding can discuss their muscle growth, while others can write about fat loss.
The more popular retail platforms for casein protein supplements are sites like Walmart and GNC. Even Costco may have these brands.
Amazon will certainly carry all these brands, and their various sizes and flavors should be available as well. You will find many reviews and they can be written by verified customers.
Amazon can also offer reasonable prices, and delivery may even be free. The site is extremely secure and reliable, so you won’t be scammed by fake sellers.
While whey protein continues to be popular, you shouldn’t overlook how casein protein can help you.
With casein protein muscle and fitness goals are a lot more achievable, when you also take the right diet and workout program.
Take casein protein for strength, muscle growth or weight loss, and you’re more likely to succeed in fulfilling your fitness goal.
Just make sure you treat them as supplements—you still need the right diet and exercise program!
Amazon Disclosure: “We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.”