Those who do a lot of sports usually pay attention to their diet. Athletes know that the body needs a lot of fluids and nutrients such as carbohydrates, fats, and proteins after training. This is where casein comes into play: The protein from cow’s milk supports muscle building and is particularly interesting as a dietary supplement for strength athletes and bodybuilders. It prevents muscle loss due to calorie deficit. Because casein is digested very slowly, it’s excellent for growing muscles overnight after exercise.
The following comparison presents seven casein powders and deals with their purity content, flavours and ingredients. The following guide explains what casein is exactly and for whom it is suitable, how it should be dosed, and when it is best to take it. In addition, there are tips for building muscle mass and what a balanced diet should look like. Finally, we give an overview of relevant casein tests from Stiftung Warentest and Öko-Test.
Best Casein Protein Powder
MusclePharm Combat 100% Casein Protein
According to the manufacturer, the MusclePharm Combat 100% Casein Protein ensures a stable supply of high-quality protein. In casein powder, the natural milk protein is Micellar casein that the body absorbs only slowly. This should provide a long-lasting feeling of satiety. The anti-catabolic casein preparation is intended to build up new muscle mass and counteract the catabolic process (muscle breakdown). The product is available in six flavours:
The ESN protein powder provides a lot of protein, and 2.5 grams per 100 grams, only little fat. 100 grams of powder contain 4.9 grams of carbohydrates. According to the manufacturer, the ingredients provide the body with the best-quality amino acids sustainably for a long time. The contained micellar casein, therefore, consists of bioactive casein protein and is free of aspartame. It is vegetarian and contains little lactose.
A package of the product from our comparison contains 1,000 grams. The daily intake is one to three servings. For this purpose, 30 grams of the powder should be stirred into 200 to 250 millilitres of liquid such as water or milk. One serving of water-soluble casein provides, among other things, 22.8 grams of casein protein and 0.8 grams of fat. The manufacturer promises excellent solubility without lumps when stirring.
Universal Nutrition Casein Pro
That Micellar casein of Universal Nutrition Casein Pro is available in two pack sizes. You can choose between 1,000 or 2,000 grams of the powder. The manufacturer says the protein powder is slow to digest and should be taken between meals or before bedtime. It, therefore, supports the regeneration and building of muscles during the resting phase at night. According to the manufacturer, the powder is suitable for athletes who want to build more muscle mass or actively counteract muscle loss. In a pack of 1,000 grams of casein, there are 33 servings.
The powder is slowly digestible and, according to the manufacturer, offers a long-lasting saturation effect. There are three flavours to choose from: strawberry, chocolate and vanilla. Production takes place in the United Kingdom; the manufacturer promises the highest quality standards in production and packaging. For one serving, 30 grams of the powder must be stirred into 200 millilitres of liquid.
One serving contains the following proportions:
- Protein: 24 grams
- Fat: 0.6 grams
- Carbohydrates: 1.6 grams
- Calories: 104 kilocalories
Dymatize Nutrition Elite Casein Protein
According to the manufacturer, the Dymatize Nutrition Elite Casein Protein contains high-quality proteins and amino acids. Therefore, the nutritional value is high because one serving provides 91 kilocalories, less than 0.5 grams of fat and 1.2 grams of carbohydrates. The protein content of a shake is 20 grams when taking the powder in low-fat milk. According to the manufacturer, the product should be taken before and after training and in the evening before bedtime.
The manufacturer promises a casein product of high biological value and a perfect amino acid profile. The preparation of a casin shake with an ideal amino acid profile is, therefore, straightforward. It requires three tablespoons of heaped powder, which corresponds to about 25 grams, in 300 millilitres of low-fat milk or water. After shaking, the casein shake is ready. The protein contained in the powder from our comparison serves as the sole source of protein and is said to provide a good satiety effect that lasts overnight.
Optimum Nutrition Gold Standard 100% Casein
Optimum Nutrition Gold Standard 100% Casein is in a can and is available in several packaging sizes. The powder provides a mixture of micellar casein and calcium caseinate. According to the manufacturer, the natural casein should provide a protein content of 91 per cent, strengthening and building muscles. That Calcium caseinate ensures a high solubility of the powder. Casein as an ingredient is absorbed more slowly by the body, so the powder is suitable for taking in the evening.
The finished shake should be due to its low proportion of fats and carbohydrates, a good supplement for diets or specific diets such as Low Carb or Low Fat be. The high protein content should ensure a long-lasting satiety effect. A can of casein powder contains 1,800 grams. For a protein drink, 30 grams come in 300 millilitres of liquid. Each serving contains 27.5 grams of protein, 0.3 grams of fat, and 0.2 grams of carbohydrates.
The Optimum Nutrition Gold Standard 100% Casein is available in several flavours: Banana Cream, Chocolate Cream, cookie n Cream, Natural, Strawberry Banana, Strawberry Cream, Strawberry White Chocolate and Vanilla Cream.
AS-IT-IS Nutrition Pure Micellar Casein
According to the manufacturer, this powder produces a creamy shake that gives the body a protein boost after exercise or in the evening. One serving contains 24 grams of high-quality micellar casein protein, which is said to fill you up for a long time and is digested slowly. Therefore, the Casein Powder Gold Standard from AS-IT-IS Nutrition Pure Micellar Casein should be suitable for taking in the evening before going to bed. According to the manufacturer, it contributes to supporting the muscles at night.
According to the manufacturer, like a protein shake for competitive athletes and hobby athletes, this powder is effective; it also supports diets. The casein contains 0.7 grams of fat per serving and does not contain any added sugar. In addition, each serving provides 680 milligrams of calcium. There are five flavours to choose from, such as chocolate, banana or creamy vanilla. To make a shake for a serving of Gold Standard, add 33 grams of the casein in 300 to 360 millilitres of cold water and shake until the powder from our comparison has dissolved.
MyFitFuel Micellar Casein Protein Powder
This protein powder contains long-chain proteins, which, according to the manufacturer, provide the body with many amino acids sustainably and effectively. The casein of the powder consists of essential amino acids, BCAAs and glutamine. These are intended to bring about long-term success in muscle building in the sports sector. For the most extended possible feeling of satiety, the manufacturer recommends taking the MyFitFuel Micellar Casein Protein Powder as the day’s last meal. The protein powder is therefore suitable as a supplement to a diet.
To make a shake, the powder can be stirred into water or milk. In the powder, there is stevia as a sweetener for a more pleasant taste. To prepare a casein shake, users should shake 2.5 heaped tablespoons of the powder, which corresponds to 25 grams, with 250 millilitres of water or low-fat milk in a suitable vessel on the manufacturer’s recommendation until a creamy drink is formed. Up to four servings, a day is possible if necessary.
Natures Velvet Lifecare 100% Casein Protein
This protein powder consists of a protein mixture of micellar casein and calcium caseinate. According to the manufacturer, it actively supports the building of athletes’ muscles and counteracts muscle breakdown. In addition to the anabolic effect, the Natures Velvet Lifecare 100% Casein Protein supports the muscles after sports in regeneration. There are three flavours to choose from Passion Fruit White Chocolate, Cantaloupe White Chocolate and Chocolate. According to the packaging imprint, the latter variant contains Belgian chocolate.
According to Scitec Nutrition, the types of protein contained in this powder provide the body with all the amino acids that are important for it, which it cannot synthesize itself. Complex casein is, therefore, dominant micellar casein that comes exclusively from casein milk proteins. The product is available in three pack sizes of 920 grams, 2,350 grams or 5,000 grams.
According to the manufacturer, the casein powder is rich in essentially linked amino acids (BCAA). He recommends taking one serving daily, stirred it into 350 millilitres of liquid – water or low-fat milk of your choice. The powder contains small amounts of sugar and sweeteners for a better taste. According to the information on the packaging, one serving of the powder provides 23 grams of protein, 3 grams of carbohydrates, 1 gram of fat and 113 kilocalories. The production takes place in Hungary.
What is casein?
Casein (or casein) is the protein content of cow’s milk, which is processed into cheese and not into the Whey arrives. Casein is a mixture of several proteins and forms most of the proteins in cheese and cottage cheese. Casein supports muscle building and is used as a dietary supplement in weight training and numerous other sports.
How is casein obtained?
Casein is extracted from cow’s milk by microfiltration. The filter separates particles of a specific size from the rest of the milk, consisting of 87.5 per cent water. Caseins, whey proteins and lactose, remain in the filter. Denatured casein is produced using acid precipitation and calcium hydroxide, potassium hydroxide or caustic soda. Subsequent centrifugation separates the denatured casein.
For whom is casein suitable?
Casein is used to supply the body with proteins. Usually, a balanced diet ensures this supply without any problems. However, athletes and athletes, in particular, have an increased protein requirement; casein can also support muscle building (anabolic process) and provide the body with energy. Casein is a dietary supplement for weight training and endurance sports and is often used as an alternative to well-known protein shakes.
Athletes who regularly demand a lot of performance from their body should supplement the diet plan with casein. In diets, milk protein can also be used, as it is considered long-filling and usually minor Calories comprised.
What is the difference between Whey and casein?
Both substances are milk proteins. They are the basis of supplementation of many athletes and athletes and have some similar properties. Below we go to the differences of the supplements Whey and casein:
Whey and its effect
Whey is a whey protein that is used as a by-product of cheese production in the Whey arises. This milk protein component is often used as a dietary supplement, as it can be digested very quickly, i.e. quickly gets into the blood and muscles. The body breaks down the protein at high speed into amino acids needed to build muscle.
Whey works much faster than casein. The muscle metabolizes the amino acids immediately after absorption and converts them into the body’s protein, which is available within a short time. However, the fast availability is also a disadvantage – Whey is only a short-term source of protein.
Like Whey, casein is also a protein powder and a natural component of milk protein. Its application is still even less common. As a dietary supplement, however, casein is better suited than Whey due to its slower metabolism. Slow digestion ensures a longer-term protein supply; casein thus sorts the muscles with protein over a more extended period. In addition, it saturates longer than Whey. Casein also has a high calcium content – another health benefit.
The disadvantage is that casein can not provide a fast protein supply. Whey is better suited to fill the protein depots directly after strength training.
What foods contain casein?
Casein is suitable as a dietary supplement for intense sporting activity. It is unnecessary to supply the body with casein with a balanced diet without strength or competitive sports. Casein is contained in some foods that provide the body with sufficient supplies. These include:
What types of casein are there?
Casein is available in two forms, which hardly differ from each other. Below we will go into the two types of casein and their properties:
- Micellar casein: In this case, the Supplement form remains the Molecular structure of casein intact. The casein is therefore digested slowly and absorbed by the body accordingly in the longer term and evenly.
- Hydrolyzed casein: This is also micellar casein, whose bonds, however, by Hydrolysis have broken down into smaller components. Hydrolyzed casein should be able to be absorbed faster by the body.
How and when should I take casein?
There are no special requirements for taking casein. Casein is suitable for everyday food intake – many simply mix it with food or into a drink. Also, the time of day does not play a role in the information. Since casein saturates for a long time, consumption is advisable if there is no full-fledged meal for a long time.
Many athletes take the case a few hours before the training session to ensure sufficient intake during sports Proteins. Due to the stable supply of the body, casein can help build muscle and regenerate the body after an intensive workout, especially overnight. So the tip is to take casein in the evening after strength training before bedtime. Casein is also said to prevent nighttime cravings or feelings of hunger.
How much protein do I need daily?
The need for protein varies from person to person. However, there are recommendations for protein intake. To build muscle mass, athletes should consume at least 1.5 grams of protein per kilogram of body weight daily. On average, there is a sufficient protein supply of 1.5 to 2.5 grams of protein per kilogram per day. The value should not exceed 4.5 grams. How much protein the body needs depends on the sport. Endurance athletes who swim, run or cycle need less protein-rich casein supplements than strength athletes, for whom targeted muscle building is in the foreground.
Where can I buy the casein?
Casein is available in stores that offer supplements. Here there is usually the possibility of competent advice from a specialist. A disadvantage in the retail trade is the small selection, so that the right product for the individual requirements may not be available on site. Price comparison is also tricky if there are only a few products to choose from. On the other hand, the preparation can be used at home after purchase.
A significantly more extensive range of dietary supplements is available online. The Internet can make finding the right product for individual requirements and make price comparison easier. Customer reviews and testimonials can be helpful in the selection and provide information about the compatibility. The disadvantage is that the sheer abundance of products makes a choice complicated, and more prolonged delivery times are incurred.
How much does casein cost?
Of course, how much casein costs depends on the package size. There are large packs of up to 2 kilograms of casein, which are in the mid-double-digit range. More small groups are more likely to be in the lower double-digit range. The quality of the casein and the degree of purity also influence the pricing. Various flavours may also affect the price.
Which purchase criteria should I pay attention to?
When buying casein, the user can not do much wrong in principle. Below we will go into the essential purchase criteria:
- Dosage recommendation
The package size is very different. If you do many sports and want to take casein accordingly, you should immediately resort to a large pack, usually cheaper than several small containers.
Most manufacturers indicate on the packaging how the dosage should be done. Nevertheless, it makes sense to calculate how much protein the body needs to be based on the recommendations listed in our guide.
If the casein is drunk with water or milk as a shake, it should taste pleasant. It is usually worth trying out some flavours to find your favourite taste. Less relevant is the like when the casein is mixed with the food. This is where tasteless products come in.
Some preparations consist of 100 per cent casein; others are enriched with additives – a look at the list of ingredients on the packaging is always worthwhile. For example, some casein powders also contain certain digestive enzymes. And not every athlete likes sweeteners, flavours or other artificial additives. Some of these additives are explained in the glossary.
Is casein suitable for losing weight?
Casein, when used correctly, can help you lose weight. Casein takes on a gel-like consistency in the stomach and intestines. This ensures a slow release of amino acids, which is why the digestion of casein takes quite a long time (up to 8 hours). A positive side effect is a long-lasting feeling of satiety. Casein can replace a meal and saturate for several hours without supplying the body with fats or carbohydrates.
A casein diet can reduce the formation of new fat and also help in fat loss. Replacing a meal with casein keeps insulin levels low, and the body burns fat faster, supporting weight loss. Apart from that, the user should eat a balanced diet so that there are no deficiency symptoms.
Which diet is suitable for muscle building?
If you want to build muscle, you should not only focus on an intensive and effective workout. For muscle building, it also depends on the proper diet. Muscle growth depends on protein synthesis and protein breakdown. The development of new muscles occurs when the protein synthesis of new protein is higher than the breakdown of proteins. No matter what sport it is: There must be no undersupply. In very intensive sports to build muscle or endurance sports, it may be worthwhile to resort to dietary supplements to cover the increased need for nutrients and provide sufficient energy.
In muscle building, the distribution of the three main components, carbohydrates, proteins and fats, plays an important role. Healthy fats and carbohydrates provide energy and are just as crucial for a balanced diet as proteins. Protein contains about 20 amino acids. Among them are vital amino acids relevant and essential for muscle growth but which the body cannot produce itself. Every day, a person needs about 0.8 grams of protein per kilogram of body weight. With intense exercise, this need increases, and the protein should be about 20 per cent of the daily Calories cover. Both animal and vegetable protein suppliers must be used.
What happens if I overeat protein? Excess protein can be converted into fats and carbohydrates by the body. However, too much protein is unhealthy in the long run.
Which foods are suitable for muscle building?
What the perfect food plan looks like varies from person to person. As already mentioned, the supply of proteins plays a role in muscle building; carbohydrates and healthy fats play an essential role. The following foods are often added to the diets of ambitious athletes:
- Lean beef
- Lean quark
- Cheese like cottage cheese
- Soy flakes
- Pumpkin seeds
- Potatoes and sweet potatoes
- Whole grains
- Olive oil
- Linseed oil
4 Tips to Support Muscle Building
In addition to proper nutrition and intensive training, other tips can ensure faster muscle growth. These include:
- Eating at the right time: The appropriate timing of meals can favour muscle building. It matters less whether the meals take place before or after exercise. The energy stores must be filled throughout the day.
- Enough liquid: Drinking ensures adequate hydration. This is important so that the body can supply the cells with nutrients essential in regeneration. During intensive training, the body sweats and loses fluid, which the user should provide again in water, isotonic sports drinks or unsweetened tea if possible.
- Calories count: It is always worthwhile to know a meal and watch the weight changes. Whether it is about building muscle mass or defining the muscles, adjusting the calorie count can be crucial.
- No alcohol: Alcohol is a cell toxin and therefore fundamentally unhealthy. Those who drink alcohol also provide the body with many calories but only a few valuable nutrients. In addition, alcohol increases appetite.
FAQ – frequently asked questions about casein
Is casein harmless to health?
Casein is considered harmless to health. Although studies say that casein can damage the kidneys in excess, this has not been definitively proven. Nevertheless, the recommendation is to limit the intake of protein if kidney disease is present.
Is there a casein allergy?
Many people are allergic to milk proteins. If symptoms appear, a conversation with the family doctor should take place.
Is casein contained in whey protein?
Since these two components are separated during production, good whey protein does not contain casein.
Can I use casein if I have lactose intolerance?
Many casein products are lactose-free; others contain small amounts. It can happen that taking casein causes digestive discomfort. In this case, a plant product with many essential amino acids is more suitable.