Casein Protein builds muscles while you sleep! Let’s give some important info on Casein before we give you our picks on the best casein protein powder of 2021:
What Is Casein Protein?
Casein Protein is a milk protein that’s produced by mammals. Human breast milk consists of 40% casein and 60% whey. Cow’s milk is 80% casein and 20% whey. The source of Casein Protein powder is cow’s milk. Casein Protein has all the essential amino acids required by our bodies to function and therefore is considered a complete protein. (1)
So why is protein important? Protein is required for the structure and regulation of the body’s tissues and organs. Protein comes in a variety of types, according to function. One of the functions is to provide the structural elements of connective tissues such as bone and cartilage and help muscles to function. (2)
Since protein is essential to the function of every cell of your body it is important that you get enough of them from your diet. The average person who eats a healthy diet has no problem getting the recommended amount of protein. The daily nutritional goals set by the U.S. Department of Agriculture (USDA) are 56 grams of protein for men ages 19 and over, and 46 grams of protein for women. (3)
Casein Protein Vs Whey
As a review, Casein Protein is a milk protein that is produced by mammals and in human milk, 40% is casein and 60 % whey. In its isolated form, casein is used as a primary component in cheese-making and as a protein supplement. It has slow digestibility which provides a longer period of amino acids in the body healing muscles and bones.
Whey is the liquid part that is left behind when milk is curdled. Till recently, it was a by-product of the cheese-making industry and was discarded. When manufacturers discovered its worth, they started making it into a protein powder supplement. (4)
Whey also has all the essential amino acids our bodies need to function and therefore is considered a complete protein, as is Casein protein. The source of Casein and whey protein is cow’s milk.
The body absorbs whey protein quickly. Casein protein absorbs slowly into the body’s system.
Whey protein has 25% more of an amino acid named leucine than casein. Leucine is very important in stimulating muscle strength. However, Casein protein has higher levels of the amino acids’ histidine, methionine, and phenylalanine than whey protein.
The difference in calories in one scoop of either Casein or whey is negligible. Both can be manufactured with added sugars, therefore higher calories, consequently, it is suggested to check your labels before you purchase and always buy from a trusted source.
One scoop of Casein protein powder provides 4 times the amount of iron and 6 times the amount of calcium more than one scoop of whey protein powder. However, whey protein contains active proteins called immunoglobulins which strengthen the immune system.
And Casein peptides behave in a similar fashion to medicines that are given to control high blood pressure.
Whey protein powders come in a variety of yummy flavors and therefore better tasting than Casein protein powders. Both can be added to milk for a shake, or oatmeal, pancakes, peanut butter, or any tasty baked goodies.
If you want to check the best tasting casein powders; click the link below:
Casein protein powders are generally more expensive than whey protein powders.
Research has shown both Casein protein and whey protein promote muscle repair and building muscle mass, and inhibit muscle breakdown, some research reports that Casein’s slow digestibility promotes higher protein gain therefore potentially greater buildup of muscle mass long term, than a rapidly digested whey protein.
Whey protein will make you feel full quicker but it will not last long, thereby leaving you with the opportunity to experience hunger pains.
Casein protein’s slow digestibility will last much longer, thereby suppressing the need to satisfy hunger pains.
Benefits of Casein Protein
Casein protein supplies our muscles with the full range of amino acids required for exercise recovery and strength building. People who are very active, or do very strenuous workouts, or are older and focused on the prevention of osteoporosis can benefit from taking casein-rich foods or casein-based protein powder in a shake.
Bodybuilders especially like Casein Protein because it helps to heal the small tissue tears in their muscles that happen during strenuous workouts. Casein protein has slow digestibility, about six to eight hours, which means it releases a slow and steady supply of amino acids into the body’s system promoting muscle and bone recovery over a longer period of time. And the slow digestion makes you feel fuller longer and less likely to eat unhealthy foods.
When Should Casein Protein Be Taken?
People who do resistance training may ingest casein protein powder supplement immediately after a workout and between meals. However, some believe that because of the slow digestibility, you will receive the best effect if you also take Casein Protein before bed to promote exercise recovery.
Whey Protein can be taken any time of the day, but suggested pre and post-workout for muscle recovery.
Best Casein Protein Powder Products
Nutraone’s CASEINONE protein powder supplement is a great choice for your casein protein. It is made with 100% Micellar Casein Protein with no added free form amino acids or sugars. This is as good as casein protein powder gets. One scoop contains 23g of protein and 110 calories. It has two tasty flavors, chocolate, and vanilla.
For those with allergy concerns, please note the label stating it is manufactured in a plant that also manufactures milk, eggs, fish, shellfish, peanuts, tree nuts, wheat, soybeans, and sesame product.
Ascent’s Native Fuel is the Official Choice of USA Weightlifting. Each serving has 25g of Micellar Casein protein with zero artificial ingredients or sugars added and 130 calories, also there are 25 servings per container. There are 3 great flavors, chocolate, chocolate peanut butter, and vanilla.
Ascent’s products are Certified Gluten-Free, and Informed-Sport Certified – meaning it’s tested and free of any banned substances.
BSN’S SYNTHA-6 is a mix of Whey Protein powder and casein that contains 200 calories, 22g of protein, and 204 g of sugars per serving. There are 48 servings per container. It has 7 yummy flavors: chocolate milkshake, banana, chocolate cake batter, chocolate milkshake & protein crisps, chocolate peanut butter, strawberry milkshake, and vanilla ice cream.
It is great for post-workout muscle recovery however you can use it anytime day or night. For those with allergy concerns, please note the label states made with Eggs, Milk, Soy, Wheat.
MusclePharm’s Combat Protein Powder is a blended formula that provides 25g of 5 protein sources
- Whey Protein Hydrolysate that rapidly infuses muscle-building amino acids
- Whey Protein Isolate to which increase digestion and rapid absorption
- And, Whey Protein Concentrate which provides real subfractions
- Egg Albumin which is high in naturally occurring BCAAs and arginine
- Micellar Casein protein to promote slow digestion and continual absorption of amino acids for 6-8 hours
Each serving contains 130 calories and contains some fats, carbohydrates, and some sugars per serving so check the labels. The only flavor is Chocolate Milk and it can be taken any time of the day, pre and post-workouts.
MusclePharm’s products are university tested, found to be formulated for optimized recovery, muscle growth, support strength, and free of banned substances. The product has 52 servings per container and has a 30-day full money-back guarantee.
For those with allergy concerns this product has egg, milk, and soy and was manufactured in a facility that may also process eggs, tree nuts, peanuts, sesame, fish, crustaceans, shellfish, and wheat products.
Pro JYM’s Protein Powder provides 24g of protein per serving that comes from 4 protein sources: 7.5g whey protein isolate, 7 g micellar casein, 7g milk protein isolate, and 2.5g egg white protein. This supplement contains per serving 140 calories with some fat, carbohydrates, and sugars included, so check the labels. The supplement contains about 51 servings per container
Pro JYM makes 9 mouth-watering flavors; banana cream pie, caramel macchiato, chocolate cookie crunch, chocolate mousse, chocolate peanut butter, s’mores, Tahitian vanilla bean, vanilla peanut butter, rocky road. For those with allergy concerns, this product is made with egg and milk and is manufactured on shared equipment that also processes products that make contain tree nuts, soy, and wheat products.
The five best casein protein powder products show you that there are pure casein powder supplement products, pure whey protein powder supplement products, and some supplements that are a combination of multiple protein sources. So, how do you know what to buy? It is suggested you know the goals you are trying to attain, whether weight reduction or weight gain is included, of course, the flavors will make a difference, and naturally, the costs are to be considered.
- If you are prone to hunger and food munching, perhaps the casein protein powder is better because of its slow digestion that wards off those issues.
- If you have a need for longer-lasting muscle mass, such as for older people who may not work out as often or have trouble gaining muscle mass then casein protein powder is a better solution. Or if you have a very strenuous workout to lose weight and build a lot of muscle, taking casein at night is an excellent option for recovery and curbing your appetite.
- If you have a regular workout routine and weight is not an issue, then you may prefer whey products.
- If you have a selective palate, the whey products and the combination protein source products have more flavors for you to try.
It boils down to knowing your body, your goals, reading the labels, trying the flavors, and considering the price against your budget. It is not fun working out and not seeing results. Protein supplements do help to build muscle, muscle recovery, and muscle retention. So, get out there and do your workouts and enjoy the results quicker by taking a tasty protein powder supplement.
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Sharon Del Pietro