Casein protein is the main protein found in milk and is responsible for the white color of milk. Casein is a complete protein source and contains all nine essential amino acids that the body cannot produce on its own.
Casein protein is typically sold as protein powder and is used by weight lifters, athletes, or anyone looking to increase their protein intake.
Consuming this protein source provides several benefits, including helping you build muscle and recover from training. It is also particularly rich in calcium, which supports bone health.
Amino acids are the building blocks of proteins. In the body, amino acids and proteins serve many functions, including helping the body grow, repair tissues, and provide a source of energy. Amino acids are also important for creating other compounds such as hormones and neurotransmitters.
There are 20 types of amino acids, 9 of which our bodies cannot produce on their own. These nine types are called essential amino acids and must be obtained from food or supplements.
Some protein sources contain only a few amino acids, while others contain all nine. Proteins that contain all nine essential amino acids are called complete proteins. Most animal protein sources, including casein, are complete protein sources. While some plant protein sources, like soy, are complete proteins, most are not.
Consuming casein protein can promote muscle growth and recovery, especially when combined with resistance training.
Regular strength-strengthening exercise and adequate protein intake are important for muscle growth. The American Heart Association recommends that adults participate in strength-building activities at least twice a week.
This type of exercise causes small tears in the muscle fibers, which dietary proteins help repair and aid in muscle growth. Keeping your muscles strong supports your joints, improves your balance and helps prevent injury.
One study found that consuming at least 40 grams of casein protein 30 minutes before bed and after evening resistance training promoted muscle recovery and growth. Researchers also noted that casein protein may reduce muscle damage and exercise-induced inflammatory responses, reducing muscle soreness.
Casein protein is an excellent source of calcium, which is important for bone health. Although it may vary depending on the product, 30 grams of protein powder, consisting primarily of casein powder, contains approximately 45% of his daily value (DV) of calcium. In contrast, it would take about 86 g of whey protein isolate to get this much calcium.
Consuming a convenient and concentrated source of calcium may be particularly beneficial for certain groups. For example, postmenopausal women require more calcium to prevent bone density loss due to estrogen loss. People with lactose intolerance are more likely to have trouble meeting their calcium needs.
Casein protein is typically sold as a protein powder, and the specific nutritional information may vary slightly depending on brand and flavor.
One-third cup (30 g) of unflavored casein protein powder containing only instantized micellar casein contains the following nutritional information.
- calorie: 110
- fat: 0g
- sodium: 25 milligrams (mg)
- carbohydrates: 0g
- fiber: 0g
- Added sugars: 0g
- protein: 24g
- calcium: 579 mg (45% of DV)
Casein protein is an excellent source of calcium, which is important for bone health. Many Americans don’t get enough calcium in their regular diet, so consuming protein powders that contain calcium, such as casein, may help meet your needs.
Flavored casein protein powders may contain sugar or non-nutritive sweeteners like stevia or sucralose. Although these non-sugar sweeteners are generally recognized as safe, they can cause digestive upset in some people.
If you have a milk allergy, it is important to avoid casein protein as it is a milk protein. Cow’s milk allergies are most common in children, who usually do not need to consume protein powder. Some casein protein powders may also be processed in facilities that contain common allergens such as soy and nuts, so be sure to read the supplement’s fact label if you have food allergies.
For anyone, consuming too much casein protein powder can be harmful. Although rare, taking too much calcium can cause excess calcium in the blood, or hypercalcemia, which can lead to increased cardiovascular risk, among other symptoms.
Consuming too much protein can lead to an unbalanced diet lacking carbohydrates, fat, fiber, and other nutrients. It’s also important to consume protein from food sources rather than supplementary powders, as many protein-rich foods also contain other nutrients, such as vitamin B12 and iron from meat, and fiber from beans.
People with chronic kidney disease may need to limit their protein intake to maintain kidney function.
Whey protein and plant-based protein powders are common alternatives to casein protein. Whey protein is also a complete protein source derived from milk, but some forms, especially whey protein concentrate, are not suitable for those with lactose intolerance.
The plant-based protein sources used in vegan protein powders are not necessarily complete protein sources on their own. Soy protein and pea protein are two examples of complete plant protein sources. Soy protein has been shown to be effective in promoting muscle protein synthesis (the process of maintaining and building muscle) when taken throughout the day, especially during training.
Casein protein powder can be added to baked goods, oatmeal, smoothies, or mixed with water to make a protein shake. Protein powders typically come unflavored or flavored, and flavored versions may contain added sugar or alternative sweeteners.
If you’re using the powder in your shakes, we recommend using flavored casein protein powder, but unflavored options will work just fine if you’re adding it to other foods.
Here’s how to incorporate casein protein into your diet.
- add to oatmeal
- Mix with fruits, vegetables, milk, and nut butters for smoothies
- Add protein powder to your batter for protein-packed homemade pancakes and waffles.
- mix into muffin batter
- Make no-bake protein bites for a satisfying snack
Casein protein is found in milk and is a complete source of protein that helps build muscle and recover from training. A good option for those with lactose intolerance who are sensitive to whey protein, but not suitable for those with cow’s milk allergies. In addition to using it in protein shakes, casein protein powder can also be added to smoothies, baked goods, and oatmeal for a protein boost.
