Proteins are essential nutrients that help the body repair cells and make new ones. Most people get their proteins from food, but some diets are more abundant in protein than others. No matter if you're a carnivore, vegan or vegetarian, if you're working out or trying to lose weight, it's a good idea to boost your body with the right proteins. Casein is one of the most popular and useful proteins that helps in muscle build and recovery. Casein protein powder will help you lose weight, maintain your general health and reach your muscle growth goal.

What’s Casein?

Casein is the protein that gives milk its white colour and is a complete protein, meaning it has all the essential amino acids the human body can't produce. Casein makes up 80% of all the proteins in milk; the remaining 20% are whey proteins. This milk protein forms cloths when cottage cheese is made - casein is the main product and whey is the remained liquid that's separated from the casein in cream or natural yoghurt. You will notice it in a small amount of yellowish liquid on the surface of the creams.

What's Better - Casein or Whey?

Whey and casein proteins differ in their bioavailability and effects on muscle synthesis. Casein is the slow-digesting component of milk protein. Whey protein has many of the same benefits; it causes more of a fast “amino acid spike” compared to casein. It's a fast protein source, which means it provides amino acids quickly after ingestion. When you give your body more protein than it can use at one time, it’s possible (for some people) to be flushed out through urine, oxidized or generally wasted. Casein protein has a lower percentage of branched-chain amino acids compared to whey protein, which is a reason for its slower digestion and longer work.

Micellar Casein and Casein Hydrolysate

Micellar casein is the most natural form of casein protein that resembles its chemical structure found in milk. It groups in tiny balls called micelles that let it turn into clots in your stomach when digested. This is why the absorption is slow and you won't feel hungry after you take this protein.

Hydrolyzed protein breaks down for quicker absorption and digestion. This form is predigested and absorbed in a much faster way.

Fitness Protein

If you have recently started working out, you will probably start to use casein protein powder. This is the most common protein and is a perfect addition to your diet the day after a workout. Several types of protein have various advantages, so consuming the right one at the right time will increase your fitness results.

Casein is a milk-derived protein with a great effect on muscle growth and recovery. The great thing is that you can consume it through dairy products such as cow milk. As a slow-absorbing protein, it's best to take it before bedtime to get the best results. After your exercise session, make sure to take casein powder as it will quickly get absorbed; you'll help your muscles recover during your sleep.

Your body's slow absorption of casein will lead to a slower release of the protein's amino acids which is the way the protein will stay in your digestive system and intestines for a longer time, giving you the right amino acids for the entire time. It's important to know that casein protein should be kept at room temperature; it often has a shelf life of 2 years.

Muscle Built and Growth

If you want to build up your muscles, besides suitable exercises and diet, you should get help from proteins as well. Muscle growth and protein degradation are ongoing processes in your body, so until your muscle growth is larger than protein breakdown you won’t get your desired muscle. Casein protein will decrease muscle breakdown which will lead to muscle growth.

If you're on a diet poor of proteins (vegan or vegetarian), it's important to add protein supplements. Even if you're consuming food rich in proteins, and are only cutting down calories, it's essential to provide your body with enough protein. If you don't increase the protein intake when you're dieting, your muscle mass will drop. A general rule of thumb is to multiply your weight by 2 and convert it into grams. For a person who weighs 80kg, the right amount of proteins should be about 160 grams per day.

If muscle building isn't your goal, but you're just trying to get stronger, then casein proteins will increase your power and strengthen your legs, chest and shoulders. This protein is capable to do this because it satisfies hunger so your body won't go into starvation mode. Once your body falls into starvation mode, muscle growth and strengthening are no longer a priority.

Hunger Satisfaction

If you're trying to lose some weight, casein protein powders are a great choice as this creamy protein (creamier than plain whey protein) will make you feel full, reducing the feeling of hunger once you take it. Casein contains high levels of calcium that decrease body fat and is also great for your bones and general health.

Boosts Dental Health

Another great effect of this protein is that it promotes dental health. Just like other dairy sources, casein contains calcium, phosphate and hydroxide that can potentially strengthen your tooth enamel from acid erosion and damage. Casein may prevent tooth-decaying bacteria from attaching to your teeth, keeping them healthy and free of the cavity.