Author: Oleksandr Maksymenko (Weight management, Fitness / Sports nutrition)
What is the best casein protein powder on the market and what should you pay attention to when choosing a good supplement? The composition of macronutrients, the amount of sodium, the texture and, of course, the taste, are important. And what else do you need to know about slow release protein? Is it really necessary to take it before going to bed? Find out in this review article!
In a hurry?
In a hurry?
In a hurry and can’t keep reading? How about you check out the Transparent Labs Casein Protein.
Transparent Labs 100% Grass-Fed Casein is a top-ranked micellar casein protein that provides 25 grams of high-quality protein per serving, low in fat and carbohydrates, and notably high in calcium content.
Top 14 Best Casein Protein Powders Reviewed
- Casein by Transparent Labs – Top Pick
- Kaged Casein – Runner-Up
- Levels 100% Micellar Casein
- Naked Casein
- Promix Casein
- Jacked Factory Authentic Casein
- Legion Casein+
- Optimum Nutrition Casein
- MyProtein Casein
- ALLMAX CaseinFX
- Dymatize Elite Casein
- NOW Foods Micellar Casein
- Nutricost Casein Protein
- Ultimate Nutrition PROSTAR® Casein
1. Casein by Transparent Labs – Top Pick
- Diet Type (best for): Build muscle, Recovery, Weight loss
- Suitable for Vegans: No
- Protein Source: Micellar Casein
- Serving size: ~35 g
- Price per serving: ~$2
- Protein-by-Weight Ratio (%): 71%
- Protein: 25 g
- Carbohydrates: 4 g
- Fat: 0.5 g
- Added Sugar: 0 gram
- Calories per serving: 120
- Company Founded: 2015
- Recommended by Athletes: Hafþór Björnsson, Paul Sklar, P A U L I N A
100% Grass-Fed Casein by Transparent Labs leads this ranking of the best micellar casein protein by the total number of points. One serving contains 25 grams of high-quality protein, 4 grams of carbohydrates (one of which is dietary fiber) and only 0.5 grams of fat per serving.
Note that of all the products in this ranking, Transparent Labs contains one of the highest amounts of calcium per serving, at a whopping 727 mg! It's a great protein with a great texture and flavor that can be used both for mixing protein shakes and adding to baking as a thickener. Also, pay attention to the small amount of additional ingredients besides casein itself. If you avoid sucralose but don't mind stevia extract with its distinctive aftertaste, you might really like it.
Photo by @transparentlabs
Among the disadvantages are only the high amount of sodium per serving and the high price. However, if you control your overall sodium intake and don't plan on consuming several servings of a protein supplement each day, then this isn't much of a problem.
Positives:
100% grass-fed micellar casein
On of the highest amount of calcium per serving in this ranking
Great texture and taste
Could be better:
High price per serving
High sodium per serving
2. Kaged Casein – Runner-Up
- Diet Type (best for): Build muscle, Recovery, Weight loss
- Suitable for Vegans: No
- Protein Source: Micellar Casein
- Serving size: ~31.3-33.3 g
- Price per serving: ~$1.5
- Protein-by-Weight Ratio (%): 78-80%
- Protein: 25-26 g
- Carbohydrates: 2-3 g
- Fat: 1 g
- Added Sugar: 0 gram
- Calories per serving: 110-120
- Company Founded: 2014
- Recommended by Athletes: Mike Hildebrandt, TAWNA MCCOY
Kaged Casein can be a great candidate for a casein protein shake that mixes well and tastes good. This product has a good Protein-by-Weight Ratio of 78-80% depending on the flavor you choose, and 25-26g of high-quality micellar casein per serving. In addition to a serving of protein, you'll also get 1g of fat and 2 or 3 grams of carbohydrates.
You have 2 flavors to choose from: Vanilla Shake or Chocolate Peanut Butter, both of which have good reviews from users. Compared to the leader, this casein has significantly less sodium, but also less calcium per serving.
Photo by @adizzle_c
Among the individual advantages over some other products are the relatively low cost per serving and the availability of certifications from Informed Sport, which makes this product a great option for professional athletes. In general, this is a great product that can be considered one of the best tasting casein protein powder.
Positives:
Reasonable price per serving
Informed Sport certified
Lots of satisfied user feedback on taste and mixability
Could be better:
I would like packaging with larger number of servings
- Diet Type (best for): Build muscle, Cutting, Recovery
- Suitable for Vegans: No
- Protein Source: Micellar Casein
- Serving size: ~30-31 g
- Price per serving: ~$1.15-1.2
- Protein-by-Weight Ratio (%): 77-83%
- Protein: 24-25 g
- Carbohydrates: 1-2 g
- Fat: 0-0.5 g
- Added Sugar: 0 g
- Calories per serving: 100-110
- Company Founded: 2016
- Recommended by Athletes: Josh Marunde, Igal Ghitelman
Levels Casein is an excellent candidate for mixing a casein protein shake with a very good taste and texture. It has one of the best macronutrient distributions, with 24-25 g of protein per serving, 0-0.5 g of fat and up to 2 g of carbohydrates, depending on the taste. Due to the low amount of fat and carbohydrates, the calorie content of a portion is 100-110 kcal, which makes this product suitable for any dietary goal.
Photo by @dr.jacey.mc
The price per serving is very affordable, and you can also choose one of two packaging options - a smaller or a larger jar. Overall, this is a very good and balanced product that scored high and took its place in the top five. For the best ratio of protein, lowest carbs and sodium, go for the unflavored version.
Positives:
Versatile macronutrients breakdown
Zero to 0.5 g of fat per serving
High amount of calcium per serving
One of the lowest prices per serving
Could be better:
Some users do not like the taste and mixability
If you do not like the aftertaste of stevia, this product may not be suitable for you (relevant for the flavored version)
4. Naked Casein
- Diet Type (best for): Build muscle, Recovery, Cutting
- Suitable for Vegans: No
- Protein Source: Micellar Casein
- Serving size: ~30-38 g
- Price per serving: ~$1.3-1.6
- Protein-by-Weight Ratio (%): 71-87%
- Protein: 26-27 g
- Carbohydrates: 0-6 g (depending on flavor)
- Fat: 0-2 g (depending on flavor)
- Added Sugar: 0-5 g (depending on flavor)
- Calories per serving: 110-150 (depending on flavor)
- Company Founded: 2014
- Recommended by Athletes: Kenzie Mariano, Daniel Victor, Hope
For those looking for the best casein protein for weight loss, Naked Casein in the unflavored version is the best option, because it does not contain any macronutrients other than protein. Not one gram of fat or carbohydrates and 110 calories per serving! Also, this product contains one of the lowest amounts of sodium that can be found in protein supplements. Only 20 mg per serving for an unflavored version.
Also, if you are hunting for a clean casein protein, please note that this product does not contain any "other" ingredients other than pure micellar casein. However, again, this only applies to the unflavored version.
Photo by @nakednutrition
This product is also available in Vanilla and Chocolate flavors, but they contain added sugar, so the calories per serving are 130 and 150 kcal, respectively. They also have a significantly worse Protein-by-Weight Ratio compared to the unflavored version, which has one of the best scores among all products in this rating at 87%. Note that Naked received the highest score in the "Ingredients Breakdown" category specifically for the unflavored version.
Positives:
One of the highest Protein-by-Weight Ratio in this rating (87% for the unflavored version)
No additional ingredients in the unflavored version
Very affordable price
Very little sodium per serving
Large 5 lb package
Could be better:
Flavored versions have added sugar and more calories per serving
The high overall ranking applies only to the unflavored version
- Diet Type (best for): Build muscle, Recovery, Cutting
- Suitable for Vegans: No
- Protein Source: Micellar Casein
- Serving size: ~29-37 g
- Price per serving: ~$1.15-1.45
- Protein-by-Weight Ratio (%): 70-86%
- Protein: 25-26 g
- Carbohydrates: 0-6 g (depending on flavor)
- Fat: 0-1 g (depending on flavor)
- Added Sugar: 0-5 g (depending on flavor)
- Calories per serving: 105-135 (depending on flavor)
- Company Founded: 2011
- Recommended by Athletes: Kelly Matthews, Odell Beckham Jr
This product deserves to be included in every best casein protein reviews, because Promix Casein in an unflavored version is one of the best value for money offers on the market. Let's face it, when one serving contains 25 grams of high-quality protein, 0 grams of carbs and fat, and costs just over a dollar, it's hard to argue against it.
In fact, this product is very similar to the previous one, as the flavored versions have a worse macronutrient composition due to the presence of added sugar. At the same time, the unflavored version also has one of the best Protein-by-Weight Ratios, only 1 percent behind Naked. Also, this product in the unflavored version is one of the best casein protein for weight loss, because it has only 105 kcal per serving, which comes entirely from micellar casein.
Photo by @jackdfitness
Note that like the previous product, Promix received the highest score in the "Ingredients Breakdown" category for the unflavored version.
Positives:
Great macro breakdown for the unflavored option
Very little sodium per serving
Available in 2.5 and 5 lb packages
One of the lowest prices per serving in the rating
Could be better:
Flavored versions have added sugar and more calories per serving
Not everyone will appreciate very thick texture
- Diet Type (best for): Build muscle, Cutting, Recovery
- Suitable for Vegans: No
- Protein Source: Micellar Casein
- Serving size: ~32.4 g
- Price per serving: ~$1.8
- Protein-by-Weight Ratio (%): 77%
- Protein: 25 g
- Carbohydrates: 3 g
- Fat: 0 g
- Added Sugar: 0 g
- Calories per serving: 110
- Company Founded: 2015
- Recommended by Athletes: Ryan Shea, Antwan, Larissa
Jacked Factory Authentic Casein is a great micellar casein protein from grass-fed cows. It contains not a single gram of fat, but only 25 g of high-quality protein and 3 g of carbohydrates. The caloric content of a serving is 110 kcal, so this product is perfect for any purpose - to gain muscle mass, lose weight or to optimize recovery processes after hard training sessions.
Photo by @jackedfactory
Like the leader of our rating, this protein contains a relatively high amount of sodium, but also one of the largest amounts of calcium per serving. Despite only having one flavor (Vanilla), you won't find a significant number of complaints from users. Some note that the taste resembles vanilla ice cream.
Positives:
Grass-fed
Great macronutrients breakdown
723 mg of calcium per serving
Could be better:
The cost per serving is above average
Relatively high in sodium
- Diet Type (best for): Build muscle, Cutting, Recovery
- Suitable for Vegans: No
- Protein Source: Micellar Casein
- Serving size: ~29-37 g
- Price per serving: ~$2
- Protein-by-Weight Ratio (%): 70-90%
- Protein: 24-26 g
- Carbohydrates: 2-5 g
- Fat: 0-2 g
- Added Sugar: 0 g
- Calories per serving: 110-140
- Company Founded: 2014
- Recommended by Athletes: Casey Edens, Brendon Tyler Wharton, Chris Barakat
The next slow release protein is Legion Casein+ from a brand created by renowned certified personal trainer and bestselling author Mike Matthews. It contains 24-26 g of protein, 2 to 5 g of carbohydrates and zero to 2 g of fat per serving, depending on the flavor chosen. Keep in mind that the best flavors in protein-by-weight ratio are Banana Cream Pie and French Vanilla.
Photo by @muscleforlifefitness
This protein is a good source of calcium and has a nice texture. The amount of sodium is moderate or moderately high, depending on the taste. Personally, I would prefer French Vanilla over the other flavors, as it has 26 g of protein, 0 g of fat, 120 mg of sodium and 632 mg of calcium per serving.
Positives:
Made from grass-fed milk
5 flavors to choose from
A moderate amount of sodium per serving
Could be better:
High cost of one serving
- Diet Type (best for): Build muscle, Cutting, Recovery
- Suitable for Vegans: No
- Protein Source: Micellar Casein
- Serving size: ~33-34 g
- Price per serving: ~$1.7
- Protein-by-Weight Ratio (%): 70-73%
- Protein: 24 g
- Carbohydrates: 3-4 g
- Fat: 0.5-1 g
- Added Sugar: 0-1 g
- Calories per serving: 110-120
- Company Founded: 1986
- Recommended by Athletes: Chandler Smith, Dallas Stephens
Apparently, no rating of the best tasting casein protein powder can do without the famous Optimum Nutrition Casein. This product has many positive reviews for taste and texture.
From one serving you will get 24 g of protein with a total protein-by-weight ratio of 70-73%, depending on the flavor you choose. Also, this casein powder is certified by Informed Choice, which minimizes the risk of exposure to banned substances and unsafe levels of heavy metals.
Photo by @anchousmiller
Keep in mind that Optimum Nutrition typically uses a large number of "other" ingredients in their protein supplements, including the simultaneous use of several artificial sweeteners (although they are safe). Therefore, if this bothers you, you may not be satisfied with this product.
Positives:
From a brand with a great reputation and history
Great taste
Informed Choice certified
3 out of 4 flavors contain 11 mg of zinc
Could be better:
Relatively high cost of one serving
High in sodium
Contains magnesium in the form of oxide, which can have a laxative effect
- Diet Type (best for): Build muscle, Cutting, Recovery
- Suitable for Vegans: No
- Protein Source: Micellar Casein
- Serving size: ~30 g
- Price per serving: ~$1.39
- Protein-by-Weight Ratio (%): 77%
- Protein: 23 g
- Carbohydrates: 3 g
- Fat: 1 g
- Added Sugar: 0 g
- Calories per serving: 110
- Company Founded: 2004
- Recommended by Athletes: Rob Kearney, Brittani McNeal, Bailey Stewart
The ninth position in this casein protein reviews is occupied by MyProtein Casein. It is a well-balanced product with 23 g of protein, 1 g of fat, 3 g of carbohydrates and 110 kcal per serving.
Photo by @booster.dakar
Among the key advantages of this product is its affordable price and one of the lowest amounts of sodium per serving, which is only 20 mg. There are complaints from some users who didn't like the taste of Cookies & Cream, so only Vanilla and Smooth Chocolate flavors are available now.
Positives:
Good protein-by-weight ratio
Very affordable price per serving
Available in packages of 30 and 83 servings
Only 20 mg of sodium per serving
Could be better:
There are complaints about not the best mixability
10. ALLMAX CaseinFX
- Diet Type (best for): Build muscle, Recovery
- Suitable for Vegans: No
- Protein Source: Micellar Casein
- Serving size: ~33 g
- Price per serving: ~$1.65
- Protein-by-Weight Ratio (%): 76%
- Protein: 25 g
- Carbohydrates: 2-3 g
- Fat: 2.5 g
- Added Sugar: 0 g
- Calories per serving: 130-135
- Company Founded: 2004
- Recommended by Athletes: Dr. Brett Kahn, Jen Ronzitti, Matt Kouba
ALLMAX CaseinFX is micellar casein from a Canadian brand that certifies many of its products through Informed Choice. This is a very high-quality product with a relatively high calorie content of one portion (130-135 kcal), so it will be good for people who are fighting for every kilogram of weight gained.
Photo by @jrroxssx0217
One serving also contains only 30 mg of sodium and up to 600 mg of calcium, which is a nice bonus in addition to the casein itself. You have 2 flavors to choose from: Chocolate and Vanilla, although some users did not rate the taste very highly. I would also like a bigger package, because 27 servings are not enough even for one month if you use one serving every day.
Positives:
Protein from a reputable brand
Very low in sodium (30 mg per serving)
Good for gaining muscle due to the relatively high calorie content of the portion
Could be better:
Only 27 servings for the whole jar
Not the best tasting product
- Diet Type (best for): Build muscle, Recovery
- Suitable for Vegans: No
- Protein Source: Micellar Casein
- Serving size: ~33-36 g
- Price per serving: ~$1.65
- Protein-by-Weight Ratio (%): 69-76%
- Protein: 25 g
- Carbohydrates: 2-3 g
- Fat: 1.5-2 g
- Added Sugar: 0 g
- Calories per serving: 120-130
- Company Founded: 1994
- Recommended by Athletes: Cara Carmichael, Sean Harris
Dymatize Elite Casein is a well-balanced product with 25g of protein per serving and a moderate amount of sodium. You can choose from four flavors: Cinnamon Bun, Cookies and Cream, Rich Chocolate, and Smooth Vanilla with protein-by-weight ratio from 69% to 76%.
Dymatize is also certified by Informed Choice. The best tastes in terms of value per serving and protein-by-weight ratio are Cookies & Cream and Smooth Vanilla.
Photo by @ketofueledtara
If you are concerned about the artificial sweeteners sucralose and the acesulfame potassium, Dymatize may not be right for you. Although just so you know, based on the FDA's estimates, to exceed safe dosages of artificial sweeteners, we would need to consume more than 20 packets servings.
It is worth noting a sufficient number of reviews about the strange aftertaste and too thick texture.
Positives:
Micellar casein from a reputable brand
Good general macronutrients breakdown
Informed Choice certified
Could be better:
Not suitable for those who avoid supplements with multiple artificial sweeteners
Significant complaints about taste and texture
- Diet Type (best for): Build muscle, Recovery, Weight Loss
- Suitable for Vegans: No
- Protein Source: Micellar Casein
- Serving size: ~24 g
- Price per serving: ~$1.18
- Protein-by-Weight Ratio (%): 79%
- Protein: 19 g
- Carbohydrates: <1 g
- Fat: 0.5 g
- Added Sugar: 0 g
- Calories per serving: 90
- Company Founded: 1968
- Recommended by Athletes: Patrick Coyn, Nia Akins
The next is NOW Foods Micellar Casein from the brand from way back in 1968. If you need a high quality and affordable casein protein before bed, this could be it. Please note that this product contains no natural or artificial sweeteners and is therefore presented in unsweetened powder form. The only additional ingredient is sunflower lecithin, which helps to get a pleasant mouthfeel. This product is certified by Informed Sport and contains a low amount of sodium per serving.
If you can't take protein supplements without flavor, this product may not be for you. In fact, this protein has quite a large number of reviews about it's not the best taste. It was for the "Taste" category that it received a score of 8.5 and the overall 12th position in this review.
It is worth giving you some clarification on the amount of protein per serving compared to other protein supplements. One serving of this product contains only 19 g of protein, because the weight of the serving itself is only 24 grams. So keep in mind that to get 24-25 g of protein, you will need to increase the serving of the powder to about 31-32 g. In this case, the actual number of servings will not be 34 servings (as suggested by the manufacturer), but approximately 26 servings. Therefore, in order to get 24-25 g of protein, the cost of a portion increases from $1.18 to $1.54.
Positives:
Good protein-by-weight ratio
Versatile macro breakdown
Informed Sport certified (best for pro level athletes)
Contains no additional ingredients except sunflower lecithin
Could be better:
When converting to 24-25 g of protein, the actual cost per serving increases
A significant number of reviews about not the most attractive taste
- Diet Type (best for): Build muscle, Recovery, Weight loss
- Suitable for Vegans: No
- Protein Source: Micellar Casein
- Serving size: ~30-35 g
- Price per serving: ~$1.3-1.53
- Protein-by-Weight Ratio (%): 68-80%
- Protein: 24 g
- Carbohydrates: 0-3 g
- Fat: 0-0.5 g
- Added Sugar: 0 g
- Calories per serving: 110
- Company Founded: 2012
- Recommended by Athletes: Maverick Q, Caden Edwards
Despite its penultimate position in this ranking, Nutricost Casein Protein is still a very good product that deserves to be on the list of the best. There are Chocolate and Vanilla flavors on display, as well as an unflavored version with a good macronutrient composition.
However, note that the highest protein-by-weight ratio is in the unflavored version (80%), which contains only sunflower lecithin in addition to the micellar casein itself. Also, the unflavored version has the largest number of servings and the lowest cost per serving, which is worth considering for people who are trying to optimize their spending as much as possible.
Photo by @nutricostofficial
Regardless of the flavor, you'll still get 24 g of protein and 110 kcal per serving, so this product is versatile in the context of dietary goals.
Positives:
Great macronutrients breakdown
Affordable price
Could be better:
Some users characterize this protein as chalky and gritty
Not the best tasting product
- Diet Type (best for): Build muscle, Recovery, Weight loss
- Suitable for Vegans: No
- Protein Source: Micellar Casein, Hydrolyzed Casein
- Serving size: ~33 g
- Price per serving: ~$1.15
- Protein-by-Weight Ratio (%): 73%
- Protein: 24 g
- Carbohydrates: 3-5 g
- Fat: 0-1 g
- Added Sugar: 0 g
- Calories per serving: 120
- Company Founded: 1979
- Recommended by Athletes: Billal Tobbal, David Balami
Ultimate Nutrition PROSTAR® is a mixture of micellar and hydrolyzed casein, the latter of which is casein that has been broken down into smaller peptides. However, it is not known whether the mixture of these two sources of casein provides any significant advantages in terms of endpoints (building muscle mass, strength gains etc).
Regardless of the chosen flavor, a serving contains 24 g of protein, 0 to 1 fat and 3-5 g of carbohydrates. There are 3 flavors to choose from: Chocolate Creme, Strawberry and Vanilla Creme, each available in 27 or 69 serving packs. This product is low in sodium and has a very affordable price tag, but may have some texture issues and not the best taste.
Positives:
Low price per serving
Available in a package of 69 servings
Low in sodium
Could be better:
There are complaints about texture and mixability
Due to the presence of hydrolyzed casein, it may have a bitter taste
Contains a mix of artificial sweeteners (if that's important to you)
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What Is Casein Protein Powder?
Casein is the predominant milk protein, making up to 80% of the total protein in milk. The remaining 20% are whey proteins. Casein powder is actually the dried casein part of milk protein, which is made from skim milk. It is a slow-digesting protein source which is why it is called slow release protein. A separate advantage of this type of protein is a very high amount of calcium.
It has high biological value and a high concentration of the most anabolic amino acid leucine (however, whey protein contains more leucine).
Pros and Cons of Casein Protein Powder
To better understand the characteristics of casein, let's briefly summarize its advantages and disadvantages.
Positives:
High biological value and digestibility
Due to slow digestion, it may be best suited for periods when you cannot eat for many hours in a row (for example, before a long trip or a long work meeting)
It can well contribute to better maintenance of muscle mass in conditions of calorie deficit
Can be a great snack before bed
Can help maintain a feeling of satiety during weight loss
Great for adding to baked goods because it can act as a thickener and can also improve texture
Good for those who prefer thicker texture of protein powder
Contains the highest amount of calcium of any protein supplement
Could be better:
Not the best choice for a pre-workout snack right before a training session
If you don't like the thick texture of protein shakes, casein may not be for you
Not suitable for people with allergies to milk proteins (together with whey and milk protein)
Casein vs Other Protein Powders
1. Whey Protein
In general, casein and whey protein supplements contain the same amount of protein, carbohydrates, and fat per serving, as well as the same amount of sodium. Also, they are equivalent in terms of calories and cost per serving. However, you need to compare individual supplements to see the differences.
Compared to whey protein powders, casein has some advantages and disadvantages.
Positives:
Contains much more calcium per serving (on average, 500-650 mg from a serving of casein versus 100-150 mg from whey)
Has thicker texture
May be better suited for making protein puddings or smoothies
Great for baking as it can act as a thickener
Could be better:
Contains less BCAA (including leucine) than whey protein
Whey protein is much better for a pre-workout snack
2. Milk Protein
Milk proteins are a mixture of casein and whey protein, which is high in calcium but still less than an isolated casein supplement. Casein and milk protein are similar in macronutrient composition per serving, however, milk protein has a lower average cost per serving, which is about $1.2-$1.5 versus $1.1-$2.
In fact, milk protein is the best whey casein blend that can provide all the benefits of both types of protein. This is an ideal combo for obtaining a high concentration of leucine from whey protein, as well as a steady feed of amino acids and a bigger portion of calcium from casein.
3. Egg White Protein
Egg white protein powder has a fairly similar BCAA and leucine composition to casein, as well as macronutrients per serving. The advantage of egg white powder is a much higher amount of potassium per serving (on average, it is 300-400 mg versus 100-200 mg).
Among the significant disadvantages - a very low amount of calcium (on average up to 60 mg per serving) and 2 times more sodium. Also keep in mind that egg white protein is an expensive supplement with an average cost of $1.9-$2 per serving (some exceptions offer $1.5-1.6 dollars per portion).
Egg white protein is a good alternative for people with allergies or intolerances to milk proteins, as well as for people with lactose intolerance. Conversely, egg protein powders are contraindicated in case of allergy to egg proteins.
4. Plant-Based Protein
Vegan protein supplements contain slightly less protein per serving (20-25 g) and more carbohydrates and fat then casein. At the same time, they contain very little calcium (20-60 mg per serving) and more sodium (with the exception of hemp protein, which usually contains from 0 to 15 mg of sodium).
Plant-based protein supplements contain a similar amount of potassium to casein, while having 2 advantages: they have significant amounts of fiber and a large amount of iron per serving (0-1 mg vs. 3-8 mg of iron for plant-based proteins).
It is worth considering that plant-based protein supplements are a rather diverse group, because some of their varieties (such as soy protein and the combination of pea + rice) have a better amino acid profile and anabolic potential than pea, rice or hemp proteins in isolated supplements.
In terms of average price per serving, plant-based protein powders are no different from casein protein supplement (although when you calculate the amount of protein per serving, plant-based ones are actually more expensive), with the exception of soy and hemp proteins, which cost around $1 per serving.
Although with sufficient consumption of the total daily amount of protein (at least 1.6 g / 1 kg of body weight and more) and even distribution (ie regular meals every 3-4 hours) plant-based proteins may not lose to proteins of animal origin in the context of changes in muscle mass, strength and other adaptive changes, in general, they have a lower essential amino acid content (including leucine), lower digestibility and lower anabolic potential than animal-based proteins (including casein).
Is Casein Powder Safe to Consume?
If you do not have an allergy to milk proteins, or intolerance to milk proteins, casein is safe for regular consumption. However, casein contains some lactose, so it may not be suitable for people with lactase deficiency. Keep in mind that if you are lactose intolerant, you may need time to experiment with different products from different brands. Unfortunately, we cannot predict how your gut will react to a particular product.
Also consider possible intolerances to "other" ingredients besides casein itself. If you experience indigestion after taking a particular casein supplement, it may not be right for you. In the absence of an absolute contraindication - an allergy to milk proteins - you can experiment with different caseins from different brands.
How Should I Take Casein Protein Powder for Best Results?
You can mix shakes and smoothies with casein, make puddings with it, add it to ice cream, oatmeal, or baking recipes, taking the full advantage of its texture and thickening properties! Experiment with recipes and find your perfect combinations.
For many years, it has been widely circulated that casein protein has exceptional benefits and effectiveness when consumed before bedtime. However, keep in mind that there is a lack of evidence confirming specific value of casein compared to other proteins. Rely on your preferences and convenience.
How to Find the Best Casein Protein Powder?
When choosing the best protein supplement, always keep in mind what you need the supplement for. It is needed to get a portion of protein! So pay attention to some key features.
Tip #1 – Look For Protein per Serving
Everything is very simple here. The more grams of protein in a serving, the better. The best protein powders have 24-30 g of protein per serving, and casein is no exception.
Tip #2 – Look for Carbs and Fat per Serving
The amount of carbs and fat can vary, so choose based on your goals. If your goal is to lose weight, it is better to choose a supplement with the least amount of carbohydrates and fats and the lowest calorie serving. If you are gaining muscle mass, then you will have a greater choice of products.
Tip #3 – Consider “Other” Ingredients
Consider possible or known intolerances or sensitivities to ingredients other than the protein itself. For example, stevia may cause bloating, gas and diarrhea in some people.
It is especially important to choose a casein supplement wisely for people with lactose intolerance. If your gut reacts violently to even a minimal amount of it, it is better to choose protein supplements that contain 0 g or the least amount of carbohydrates. This is especially true for protein supplements that have no added sugar, but still contain carbs. After all, if casein without added sugar contains carbohydrates, then it is lactose, which is the main carbohydrate in any dairy product without added sugar.
Tip #4 – Consider Brand Reputation and Third-Party Certification
In order to choose a high-quality, clean casein protein, do not try to save money by purchasing a supplement from an unknown manufacturer. Some products may contain high levels of heavy metals, other impurities and even banned substances.
Therefore, to minimize potential risks, it is better to choose a supplement from a well-known manufacturer, which also submits its products for laboratory testing by an independent third party. Examples of such organizations that are recognized in the world are NSF for Sport and Informed Choice / Informed Sport.
Don't worry too much about contamination of protein supplements, just take it as a precaution to minimize potential risks. However, for professional athletes undergoing doping control, it is always best to opt for supplements certified by a recognized third party.
FAQ
Is Casein Better Than Whey Protein?
Both whey protein and casein are high-quality protein sources with a complete set of essential amino acids and the highest concentration of leucine of any protein source. Whey powder is better suited as a pre- or around-workout snack, while casein can be ideal before a long period without being able to eat or as a bedtime snack. However, in the conditions of a mixed diet and sufficient consumption of high-quality protein per day, the battle of whey protein against casein is not of great importance. After all, you don't eat just whey protein or just casein and nothing else every day, do you?
Is It Ok to Take Whey Protein and Casein?
Absolutely, because in this case we can use the advantages of each of them. Remember that milk and other dairy products naturally contain both types of these proteins, so this question should be cleared automatically.
You can combine whey and casein powders in one shake or use them separately in different meals or snacks. However, if you want to combine them in one meal, you will have to experiment a bit to find the perfect ratio that works for you in terms of texture and taste.
Is Casein Harder to Digest Than Whey?
Since casein coagulates in the gut and is digested more slowly than whey protein, it can be concluded that casein is more difficult to digest. However, the rate of absorption should not be confused with the actual protein absorbed. In fact, casein has high digestibility.
Is Whey or Casein Better for Bulking? Or Weight Loss?
Regardless of your specific dietary goals, both types of these high-quality proteins can be part of your diet. The key role belongs to the total calories and the total amount of protein you consume per day. However, a casein protein supplement may be better at keeping you full longer, which can help curb hunger during weight loss. But this is not a set-in-stone rule, so your preferences should dictate which type of supplement works best for you.
Conclusion
Like any other good protein supplement, best casein protein powder should contain 24-30 g of protein per serving. It is a high-quality and highly digestible protein that contains a large amount of BCAA and leucine. In addition to the amount of protein, pay attention to the amount and type of carbohydrates, fat, calories per serving, as well as the amount of sodium. The advantage of casein over other protein supplements is the highest amount of calcium and great thickening properties. The best in this rating is 100% Grass-Fed Casein by Transparent Labs.
Have you tried casein? Do you like its texture? Tell us in the comments and share your recipes with casein!
Also read:
References:
- Aspartame and Other Sweeteners in Food // FDA: https://www.fda.gov/ food/food-additives-petitions/aspartame-and-other-sweeteners-food
- International Society of Sports Nutrition Position Stand: protein and exercise // BMC: https://jissn. biomedcentral.com /articles/10.1186/ s12970-017-0177-8
- Milk protein for improved metabolic health: a review of the evidence // BMC: https://nutritionandmetabolism .biomedcentral. com/articles/ 10.1186/1743-7075-10-46
- The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review // NCBI: https://www.ncbi.nlm.nih.gov /pmc/articles/ PMC6723444/
- Benefits and risks of using supplements and sports foods // AIS: https://www.ais.gov.au/ nutrition/supplements /group_a
- Functional Properties of Casein and Caseinate Produced by Electrodialysis with Bipolar Membrane Coupled to an Ultrafiltration Module // MDPI: https://www.mdpi.com/ 2077-0375/12/3/270
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