Yo,

I’d like to congratulate you on taking the initiative to actually learn about casein protein powder and any protein powder in general. It’s wise to want to expand your knowledge on what you’re putting in your body.

Be proud of yourself and thank you for giving me your time.

What is casein protein powder? For a simple definition, it is a protein powder that is derived from milk, similar to whey protein powder. Casein is one of the two primary proteins found in milk, whereby the other protein is whey.

We will go through everything you need to know about casein protein powder. We’ll go through the nutritional breakdown, comparing it against whey protein powder, digestion, going into your benefits, warnings and how you can utilise it for results. Finally, we’ll give you directions on what you should do moving forward.

Introducing Casein Protein Powder

• Definition

As previously mentioned, casein protein powder is a protein powder that is derived from the other protein found in milk; casein. I really shouldn’t say ‘other’, because casein makes up 80% of the protein found in milk. Bear in mind that whey is the liquid part of milk and casein is the curd component.

That’s a lot!

It is therefore a dairy product.

• Extraction

Casein protein powder is sourced from milk, so it encompasses a few steps.

The casein must first be precipitated from milk. This can be done by acidifying the milk.

Following this, the precipitated casein curd has to be separated from whey, as the protein found in milk is 80% casein and 20% whey. After it has been separated, it is washed and dried.

Depending on the manufacturers there may be spray drying and the milk may be treated with rennet. Manufacturing processes may differ and this is important to remember.

Nutritional Profile and Benefits of Casein

Macros

Let’s now get into the meat of casein protein powder. The macros are as follows:

The protein is decent in my opinion, it could be slightly higher, but it’s certainly a decent amount given the serving size.

The fat is also very low, making it useful for certain stages in your fitness journey. The carbs are also very low.

If you’re looking for a protein powder that is high in carbs and fat, then this is not the one for you.

Here is another interesting visual

Key proteins

Similarly to whey, Casein is a complete protein source. This means that it contains all the essential amino acids that the body needs and cannot produce on its own. Amino acids are the building blocks of protein, so they’re pretty important. Amino acids help our bodies to grow, provide energy and repair tissue. They also assist in the function of hormones and neurotransmitters. They are as follows:

– Histidine

– Leucine (Casein has an exceptionally high amount of leucine. This amino acid promotes energy metabolism to provide energy for protein synthesis and also inhibits protein degradation)

– Lysine

– Methionine

– Phenylalanine

– Valine

– Tryptophan

– Isoleucine

– Threonine

(Non-essential)

– Alanine

– Arginine

– Aspartic acid

– Cysteine

– Glutamic acid

– Glycine

– Proline

– Serine

We can’t forget about the vitamins and minerals that are present within casein protein powder. They include:

– Iron

– Calcium

– Sodium

– Potassium

So you’ve got a complete protein source, alongside all those non-essential amino acids and a few vitamins and minerals on top.

Comparing Casein to Whey Concentrate

Let’s now compare Casein protein powder to Whey protein powder. Let’s see what we can find

	Casein	Whey concentrate
Calories per 39g serving	142	156
Protein	30g	30g
Carbs	3.8g	3.6
Fat	0.7g	2.5g
Complete protein	Yes	Yes
Vegan	No	No
Protein Weight	70-90%	70-90%
Vitamins and minerals	Iron Calcium Sodium Potassium	Vitamins B2, B5 and B12. Calcium, Phosphorus and vitamin D
Can use for cut?	Absolutely	Definitely
Can use for bulk?	You bet	Yes

Immediately what stands out is the similarity in protein content. Of course, if you were to compare 30g of every casein protein powder on the market to 30g of every whey concentrate on the market, the results will not be the exact same.

However, you will get similar results to the one you see in the table.

The protein is essentially the same, meaning that when thinking of protein amount, it won’t be of concern.

There is only a 14-calorie difference, which is honestly barely something to take note of. Don’t even worry about the calorie difference.

Carbs are basically the same as well, only a 0.2g difference. You might as well say they’re the exact same in this area.

What is different, however, is the fat. Although it is small, there is a minor difference.

There is a 1.8g difference, with the whey concentrate having more fat.

Casein is the lower fat option, which is quite favourable to many people. Their protein weight is generally the same and then can be both used for cutting and bulking.

There is a difference in vitamins in minerals, with whey concentrate having more vitamins and minerals in total.

There are more whey protein concentrate options on the market, as this option is much more popular than casein. Even just searching for “protein powder” on google and majority of the options you’ll see are whey.

To summarise: The macros are essentially the same, with the fat being lower in casein and whey having more vitamins and minerals. If you want more options, opt for whey. If you want less fat and calories, choose casein.

Digestion

Casein protein is slowly digested and absorbed in comparison to the other proteins. In comparison to whey, which is a fast-digesting protein, casein is the opposite.

Casein would therefore keep you fuller for longer than whey.

Your Benefits and some Warnings

Muscle maintenance and growth :

Protein is the building block of muscle. Among other factors, such as sleep and training, protein is absolutely vital for the growth of muscle.

I would say the number one reason people struggle to build muscle is because of protein intake. Their protein intake is too low. Yours is probably too.

Try downloading an app such as “myfitnesspal” or “mynetdiary” and scan all the foods you eat in a day. 8 times out of 10, the protein is much lower than expected or is just lower than what you need.

Enter casein protein powder.

With casein protein powder, you’re instantly adding around 30g protein (from a 39g serving, but you may wish to go up or down. I usually choose a 40g serving. Over the past 3 years, I’ve stuck with this and found the best results)

That is a great addition to your diet. For the average person walking the street, that 30g of added protein would do wonders.

When you train and stimulate muscle growth, your muscles are going to need something to build muscle. Training appropriately, but not providing your body with necessary protein is pointless.

I know this because that was me. I trained and trained, yet I wasn’t eating enough protein even though I thought I was and made minimal progress.

That hurts. It makes you think about why you’re even training in the first place.

I don’t want you to experience this.

Let’s say you require 160g protein for muscle growth (which was me last year). If you are eating only 70g, then the added 30g of protein would put you at 100g. You’re still off by 60g of protein, which is a lot.

The casein protein powder will not do much then.

However, if you are eating 130g of protein and you need 160g for muscle growth, then the added 30g will do you wonders. It will do you much more than the previous scenario.

You need to understand that at the end of the day, casein protein powder is a supplement. It is an addition to what you’re already eating. You should already be eating a decent amount of protein, then top it off with protein powder for the best results.

Look first to whole foods, then see if the protein powder will really be beneficial.

So yes, casein protein will help you build muscle, if used correctly.

This is also the same case for maintaining your muscle. Even if you’re not training for muscle growth and are instead training to keep your muscle, the same principle applies. Eat enough protein, and this protein powder can do it for you.

Let’s even take a step back outside the gym. You should be eating enough protein period.

You need to keep what muscle you have already and the added protein will help with that.

Fat loss:

Protein is essential to ensure that when you enter a fat loss phase, you lose exactly that; FAT and NOT MUSCLE.

I remember my first cut, whilst the bulk wasn’t that good in the first place, I wasn’t eating enough protein and I lost both fat and muscle.

Yes, when you enter a fat loss phase, some muscle loss is expected. Only some though.

I’m on a cut right now and I’ve lost approximately 14kg. Whilst I look more defined and might have ‘appeared’ to have built muscle, because of the cut effect, I reckon I haven’t lost more than 2kg of muscle.

I could be wrong, but I’m quite confident.

So, protein is important so that you keep your hard earned muscle and lose those flabby kg’s.

Another reason it can help with fat loss is because when you enter a caloric deficit (when you’re eating less calories than your body needs to maintain it’s weight), you need to ensure that you’re not giving into those peanuts, cookies, cakes and the other high calorie snacks. Yes, eating them occasionally is fine, but you need to make sure that it’s not all the time.

Let’s bring it back to casein protein powder.

When you eat protein, it stimulates the release of hormones that make you feel full (leptin) and also reduces the release of hormones that make you feel hungry (ghrelin).

Sound nice right?

Drink a quick protein shake and those cravings are GONE, which means no HIGH-CALORIE snacks and FAT LOSS.

It does not have to be a protein shake, but I’m sure you get the point.

On top of this, casein protein powder is low in calories in general, so you’re not replacing those snacks with another high-calorie option.

Let’s also not forget to mention again that casein is slowly absorbed, meaning that it will keep you fuller for longer. I would say casein protein powder is superior to whey concentrate for fat loss.

Bring on the fat loss.

Bone Health:

Some casein protein powders are higher in calcium than other protein powders, but regardless, calcium is present.

There’s a reason your mum said you should drink milk. There’s a reason she said it makes your bones strong and healthy.

She was right. Casein protein powder has calcium in it, and calcium is required for the growth, development and bone strength.

Protein on hand:

I want to emphasise the convenience here.

With casein protein powder, you’ll always have a quick boost of 30g protein on hand.

Rushed in the morning and need a quick breakfast, get a protein shake.

Have cravings but need to stay in a caloric deficit, get a protein shake.

Low on protein for the day, get a protein shake.

Not only this, but you can use it in your oats, pancakes, waffles, smoothies, ice cream and more.

You see where I’m going with this?

Casein protein powder is very versatile and is sure to save you one day if you’re low on protein.

Warning:

Casein is a dairy product and contains cow milk. If you have a milk allergen, then it’s best to stay away from this product.

Alongside this, it’s best for you to do a bit of research on the manufacturer of the casein protein powder, to ensure that you’re buying from a product that you trust and has favourable ingredients.

Maximising your Results

Point 1: Your first step is to change your mindset towards protein powder.

We already touched on this before, but I really want you to understand this my friend. When you think of protein sources, you should be thinking of whole food sources such as chicken, beef, lamb, salmon, tuna and all the other whole foods. Whole foods will always be superior to supplements.

This will prevent you from blaming this product for your lack of progress and will broaden your perspective on what you’re doing.

Point 2: Finding your key

The next step is to find a recipe that you can consistently make and you enjoy. I’m basic, so I just stick with a protein shake with milk. I have it every morning, alongside my eggs.

However, there are many other recipes that you can use. Mix it in with your oats, find a smoothie you like, mix it with your cereal, have some frozen fruit snacks (mix Greek yoghurt with casein protein powder and coat apples with it). The options are endless.

Point 3: Trust the process

Hopefully, you’re feeling excited about what’s to come with this protein powder, and you should be, it’s excellent.

However, don’t expect instant results. Trust the process and understand that the results come over time, but they will come if you’re doing the right thing.

Eat your protein, find a recipe, train hard and you will see results.

I promise you, results will come.

What you should do now

I hope you’re excited, you just learned some valuable information. Not just about casein protein powder, but the importance of protein in general.

We went through the introduction, the nutritional breakdown, a comparison against whey, digestion, some benefits, warnings and how to maximise these results.

Your next step is to then find some casein protein powders that you like. If you’ve already found some, let me know your favourites.

Thank you for granting me with some of your time today. It means a lot my friend.

I hope to see you again and provide you with more value. Thanks again.

Until we meet again.