What Is Casein Powder?

Unless you’ve specifically sought out casein protein powder, the odds are good you’ve never tried it. Most of the protein powders you’ll buy in a store are some variation of whey protein (either isolate, concentrate or hydrolysate), but mere popularity doesn’t necessarily make whey better, at least not in all use cases. In fact, properly used, casein protein can significantly help you in your journey to eat healthier, lose fat and build muscle. RELATED: How Much Protein Do You Need? To help you get the most out of your protein intake, and to demystify casein protein once and for all, we’ve put together this handy guide to all things casein. Everything You Need to Know About Casein Protein Powder Casein protein isn’t going to replace your beloved whey shake, but it also isn’t meant to. It’s got unique properties that give it other upsides beyond just chugging post-workout, and knowing what those are can help you optimize your protein intake for the best possible results. Casein vs Whey At a glance, there isn’t much of a difference between whey and casein. You wouldn’t be able to tell them apart visually; they derive from the very same source (milk); and they contain all the essential amino acids, making them both complete protein sources. The main difference is actually how these different proteins are digested within your body. Whey protein is (relatively) rapidly absorbed by your body, which makes it the ideal post-workout ingredient, delivering much-needed amino acids to your damaged muscles. Casein, on the other hand, tends to curd in the human stomach, which significantly slows down the digestive process. One other major difference: although both contain all of the essential amino acids, whey and casein still do have slightly different amino acid profiles, with whey containing more leucine, isoleucine and valine, and casein containing more histidine, methionine and phenylalanine. When it comes to promoting muscle tissue synthesis, the amino acid profile of whey slightly edges out the amino acid profile of casein, which is why it is much more commonly used in protein supplements. The Benefits of Casein Protein Case closed, right? Whey edges out casein, and you should always buy the former over the latter? Well, it turns out that casein has its own advantages, with the big one being how it’s digested. Recall how casein proteins tend to curd once they hit your stomach acids, which results in a much slower digestion than with whey? If you’re just leaving the gym and want a quick hit of protein to help jump-start the repair process, whey is your best bet, but if you’re about to go to sleep for eight hours, it pays to have a slow-digesting protein source instead of a fast one. Studies of the digestion of whey and casein protein have shown that, while whey’s amino acids circulate in the bloodstream for up to an hour and a half after consumption, casein’s amino acids can circulate for upwards of five hours, helping to stave off muscle catabolism (a fancy way of saying muscle breakdown) when you’re in a fasted state. Put differently, if you’re looking for the ideal use case for casein, it’s ingesting it before bedtime, especially if you’re already in a calorie deficit and therefore in danger of losing some muscle mass. The Baker’s Benefit There’s one other major benefit to stocking up on casein protein, especially if you’re someone who struggles to down liquid protein shakes: casein protein is a phenomenal substitute for flour in most recipes. Protein is protein, whether you eat it or drink it, but a great many people experience digestive issues from drinking concentrated protein drinks, especially if they’re not in isolate form. Incorporating your protein into baked goods is a great way to soothe your stomach troubles while still getting your protein in, and the Internet has a million delicious recipes, from high-protein breads and muffins to delicious dessert items, to help you out. Because whey has a tendency to dry out when heated, whereas casein retains moisture better and can even form a kind of cream when combined with wet ingredients, it’s the protein powder of choice whenever you’re baking. Our Three Favorite Casein Protein Powders Sold on casein but unsure where to start? Here are some of our favorite casein protein options, whether you’re drinking them before bed or baking up a storm. PEScience Select Chocolate Peanut Butter Cup Protein Powder If you don’t want to buy multiple tubs of protein but also don’t want to forego the benefits of casein’s slow-digesting powers, consider buying this delicious blend from PEScience. Using a mix of whey and casein, and calibrated to taste like a chocolate peanut butter treat, this powder works well whether you’re drinking it straight or incorporating it in a recipe. $39.99 at Amazon.com  BulkSupplements Casein Protein Powder Want a great value pick that doesn’t sacrifice quality? BulkSupplements offers an unflavored casein protein powder that’s free of preservatives and artificial flavoring while still mixing extremely well. $36.96 at Amazon.com  NAKED nutrition Naked Chocolate Casein NAKED nutrition lives up to its name, using just three ingredients in their wholesome, ultra-clean casein protein offering: casein, cacao powder and coconut sugar. It’s only available in three flavor (Chocolate, Vanilla and Unflavored), but with 26 grams of protein and just 6 grams of net carbs per serving, this is a great option for you whether you’re bulking or cutting. $99.99 at Amazon.com  You Might Also Dig: High-Protein Food SwapsBest Protein PowdersHow to Add More Protein to Your Diet