Casein
Casein is a type of protein found in milk and dairy products. It is made by separating the casein protein from the whey protein in milk. The remaining milk curds are washed with water, dried, and ground into a powder1. Micellar casein is the most common form of casein protein supplement available and contains 80-82% protein by weight.
Benefits of Casein
- Muscle growth: Casein protein is an excellent choice if your goal is to build muscle. Despite its slower rate of digestion and absorption, it has been shown to offer muscle-building effects similar to those of whey protein when consumed around a workout.
- Feelings of fullness: Casein protein promotes feelings of fullness and can be helpful if you have a weight loss goal or struggle to stay full between meals.
- High in beneficial nutrients: Some casein protein powders are an excellent source of calcium, supplying about 50% of the daily value per serving.
Recommended Dosage
The appropriate dose of casein protein depends on several factors such as age, health, and several other conditions. A typical dose of casein is between 20 and 40 grams daily. If you are sedentary and not looking to change body composition, a daily target of 0.8g/kg bodyweight (0.36g/lb bodyweight) and upwards would be a good target. Daily dosage of casein should be between 0.8 and 2.2 g per kilogram of body weight depending on the workout.
There are no known serious side effects associated with casein protein consumption. However, some people may experience digestive issues such as bloating, gas, or diarrhea. It is important to note that individuals who are allergic to milk should avoid casein protein supplements.
Sources:
- https://www.healthline.com/nutrition/what-is-casein
- https://examine.com/supplements/casein-protein/
- https://www.webmd.com/vitamins/ai/ingredientmono-1575/casein-protein
- https://www.muscleandstrength.com/expert-guides/casein-protein
- https://www.verywellhealth.com/casein-5081318
- https://www.mz-store.com/blog/casein-effects-dosage-side-effects/
