The 6 Best Casein Protein Powders of 2024

A scoop of white casein protein powder next to metal weight plates — iStock

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If you're an avid bodybuilder, athlete or fitness enthusiast, adding a casein protein powder to your routine is a fantastic way to enhance your muscle growth and recovery. While there are several different types of protein powder supplements available, such as whey, pea and soy, casein is unique in that it digests slowly and provides a steady supply of amino acids to your muscles over an extended time period. This is great for individuals looking to maximize muscle protein synthesis and preserve lean muscle mass during periods of prolonged fasting, such as while you're sleeping. Casein protein powder is also a solid option for a morning breakfast smoothie or midday snack when you know it may be a while before your next meal.

In this article, we'll take a closer look at what casein protein powder is, how it works and review a handful of the best casein protein powder supplements on the market. We hope our picks for the best casein protein supplements helps you to find a product that suits your needs and will help you achieve your personal health and fitness goals.

Our Picks for Best Casein Protein Powders:

A container of Transparent Labs Grass Fed Casein Protein in Chocolate flavor — Transparent Labs

What Is Casein Protein Powder?

Casein protein powder is an animal based protein supplement that's made from casein, the main protein found in milk. Casein makes up around 80 percent of the protein in cow's milk, while the remaining percentage comes from whey. While these two protein sources have similar macronutrient profiles, casein differs from whey in terms of digestibility, and is best known for its significantly slower rate of digestion. This is because casein protein is not acid stable and therefore forms a gel-like substance in the stomach which empties into the small intestine at a slower rate than other protein supplements. Because of this, casein protein is able to provide a sustained release of amino acids into the bloodstream, which can help support muscle growth and muscle recovery over an extended time period.

Benefits of Casein Protein Powder

Casein protein powder can offer several benefits over a traditional whey protein supplement when used in the right circumstances.

Time-released amino acids

Casein protein supplements are characterized as a protein source which slowly digests over an extended time period of around six to seven hours depending on the serving size ingested. This delayed time release effect can help provide the essential amino acids the body needs to support muscle gains and recovery during periods of not eating such as sleep. Casein is also very high in the branched chain amino acids (BCAAs) that are needed to stimulate muscle protein synthesis in the body. The specific grams of BCAAs in each serving varies from product to product.

Sustained muscle protein synthesis response

Casein protein powder is rich in essential amino acids, including the branched chain amino acids leucine, isoleucine and valine, which are necessary for muscle protein synthesis to occur. By providing a sustained release of these amino acids into the bloodstream, casein protein powder can help to stimulate muscle protein synthesis and support muscle growth and recovery over an extended time period. What's interesting is that studies have found the muscle protein synthesis response over a six hour time frame was similar between whey and casein. However, casein had a prolonged response over the six hours compared to whey's strong initial response that tapered off as it was digested. This can be important information when you take into account other lifestyle factors such as when the individual trains during the day, their diets and whether they are eating in a caloric deficit to lose weight or a surplus to build muscle.

Reduced muscle breakdown

Casein protein has also been shown to help reduce muscle protein breakdown during periods of fasting. This is because of the consistent supply of amino acids that the casein protein powder provides. This means that the body doesn't need to break down its muscle tissues for energy or other biological functions, and in turn can promote the use of excess body fat as the body's primary energy source. This makes casein protein powder a possible alternative to whey protein supplementation when eating in a calorie deficit to promote weight loss.

Appetite control

Due to casein's slower rate of digestion, casein has a higher satiety value compared to whey. This means it can help to reduce hunger levels and promote feelings of fullness for a longer period of time. This can be particularly beneficial for individuals who are trying to lose weight and better control their appetite and reduce cravings. Casein protein powder is also a great protein option to use in a meal replacement shake because of its slower rate of digestion and ability to keep you feeling full for a long period of time.

Precautions of Casein Protein Powder

Casein protein powder is generally safe for most people, however, there are a few precautions you may want to take before using a casein protein powder supplement. The first thing to note is that casein protein is derived from an animal source and therefore isn't suitable for those following a vegan lifestyle. Being derived from milk, this also means that individuals who are lactose intolerant may want to avoid using casein protein depending on the severity of the intolerance. Some people have also experienced digestive issues such as bloating, gas or an upset stomach when using casein protein. To minimize these potential issues, start with a smaller serving size and you can gradually increase it over time.

How to Choose the Best Casein Protein Powder for You

When choosing the best casein protein powder to support your health and fitness goals, there are several factors to consider.

Quality of ingredients

Whenever you are purchasing a dietary supplement, it's important to consider the ingredient quality. For example, casein protein powders can have different types of casein in the formula, including micellar casein, calcium caseinate and sodium caseinate. Micellar casein is typically considered to be the highest quality and most effective type of casein protein because of its minimal processing and slower digestion rate. One way to ensure a high quality product is to purchase your supplement from a reputable brand that performs third-party quality control testing on their supplements to ensure purity and safety. You should also read the supplement facts label carefully to assess whether the product uses any artificial ingredients such as sweeteners, flavors or colors. While these are considered safe for human consumption, many people prefer to eliminate them from their diets.

Macronutrient profile

In general, it's best to look for a casein protein powder that has a high protein content per serving, typically around 20 to 25 grams. This amount of protein should be sufficient at stimulating muscle protein synthesis. A casein protein powder with a higher protein to calorie ratio is also generally better quality because it means there's less likely to be unnecessary filler ingredients that could up the amount of carbs or fats in the product.

Customer reviews

It's always a great idea to read the online reviews from other customers to see what their experiences were like with the product. Look for reviews from people who have similar health and fitness goals to get the best understanding of how the product may work for you. These reviews may also provide some helpful information about which flavor tastes the best and how easily it mixes in a shaker bottle or blender.

Related Post: The 12 Best-Tasting Protein Powders To Help You Reach Your Goals

Cost

Casein protein powder can vary in price depending on the brand and quality of the supplement. Consider your budget and look for a high-quality option that fits within your price range.

What to Avoid in a Casein Protein Powder

When choosing a casein protein powder supplement, you may want to avoid ones that contain artificial ingredients, additional calories from carbohydrates and fats or brands that haven't tested their supplements for contaminants like heavy metals, pesticides or other harmful substances.

Artificial ingredients

Some casein protein powder supplements use artificial ingredients such as sweeteners, flavors and colors to enhance the flavor and sweetness of a product without adding calories. Although these ingredients have been deemed safe for human consumption, many consumers do their best to avoid these artificial ingredients to prevent any potential negative side effects.

Additives, fillers, excess sugar

It's generally best to avoid casein protein powders that contain unnecessary additives and fillers such as added sugars from maltodextrin or dextrose. These ingredients can add unwanted calories and may not provide any nutritional value. That being said, there are some niche categories where you may want the excess calories and carbohydrates from a protein supplement, such as elite athletes who train multiple times per day. However, if you are just looking for a high quality protein powder to increase your dietary protein consumption then it's usually smart to purchase a higher quality casein supplement and avoid these extra calories.

Contaminants

If possible, choose casein protein powders that have been third-party tested and certified free from contaminants such as heavy metals, pesticides and other harmful substances. This third-party testing may also ensure that the supplement is banned substance free, meaning it's safe for athletes who compete in sanctioned sports that enforce mandatory drug testing protocols.

How We Chose the Best Casein Protein Powder

We chose the best casein protein powder supplements on the market by looking at a variety of different factors including the supplement company that makes the product, the ingredient quality, the macronutrient profile and our own experience using these products. We also take into account the flavor options available, how well the product mixes and the price point. We do our best to ensure we include high-quality supplements in our reviews that will actually help you achieve your personal health and fitness goals.

Potential Side Effects of Casein Protein Powder

Casein protein powder is generally safe for most people when consumed in moderate amounts and side effects are unlikely as long as you are allergy free and healthy. However, here are some potential side effects you may want to look out for before you purchase a casein supplement. In addition, it's always smart to speak with a healthcare professional before adding a new dietary supplement to your routine, especially if you have any pre-existing medical conditions or take any medications.

Digestive issues

Casein protein powder is a concentrated protein source and consuming high amounts of protein may cause some digestive issues such as bloating, gas or constipation in certain individuals. In general, if you start with a smaller amount of protein, such as a half-serving size and build up over time then you shouldn't experience any digestive issues. Another option is finding a casein supplement that includes digestive enzymes in the formulation. These enzymes may help enhance the digestibility of the casein protein powder and may help to prevent any digestive issues from occurring.

Allergic reactions

Some individuals may be allergic to casein protein powder since this supplement comes from cow's milk and is not lactose-free. Consuming casein protein powder if allergic can lead to reactions such as hives, swelling or difficulty breathing. Be sure to consult with a healthcare professional to determine if casein protein powder is a safe and effective dietary supplement for you to consume.

Weight gain

Consuming excess calories, even from protein, can lead to unwanted weight gain if not balanced with an appropriate diet and exercise routine. Be sure to align your supplement consumption with your health and fitness goals to best utilize these types of products.

Casein Protein Powder vs. Whey Protein

Both whey and casein are derived from cow's milk and are effective dietary protein supplements. The main difference between the two supplements is in terms of their digestibility. Whey is a fast digesting protein source that leads to a spike in muscle protein synthesis after ingestion while casein has a delayed release effect which leads to a constant supply of amino acids into the bloodstream over multiple hours. While studies have found that over the course of a six hour time period, similar amounts of whey and casein consumption resulted in similar rates of muscle protein synthesis, there are potential benefits to both protein powder options when accounting for other lifestyle factors. For example, bodybuilders who are trying to maximize their muscle building potential may opt for whey protein immediately after a workout for rapid digestion and absorption of amino acids and a casein supplement before bed to prevent muscle breakdown while they sleep. However, for most individuals both whey and casein will provide a similar benefit and it's best to go with whichever one you enjoy the most.

Related Post: The Best Protein Powders

Casein Protein Powder vs. Pea Protein

Casein and pea protein powder are two different types of protein supplements that have their own unique characteristics and benefits. The most notable difference is that casein is derived from cow's milk and pea protein is plant-based and a great option for individuals following a vegan or vegetarian lifestyle. Pea protein is also more similar to whey in terms of digestibility and will therefore digest more quickly than a casein protein powder. In terms of similarities, pea and casein protein offer similar macronutrient profiles and are considered complete proteins, meaning they have all the essential amino acids our bodies need and cannot produce on their own.

Related Post: Pea Protein vs. Whey Protein: Which Is Better?

Casein Protein FAQs

What is the best source of casein protein?

The best source of casein protein is milk, particularly cow's milk. Casein makes up approximately 80 percent of the protein in cow's milk and is therefore abundant in dairy products such as milk, cheese and yogurt. Casein supplements are also widely available in powder form, which can be added to smoothies, shakes or other foods to increase protein intake.

Does casein protein cause weight gain?

Casein protein powder can cause weight gain if you are also eating in a caloric surplus, meaning that you are consuming more calories than you are burning on a daily basis. That being said, casein has been shown to be an effective protein powder for those with weight loss goals. This is because its slower digestion rate helps individuals feel full for longer periods of time and also helps prevent muscle breakdown if following a diet protocol such as intermittent fasting.

What happens if you take too much casein protein powder?

You may experience some digestive issues if you take too much casein protein powder in one sitting. It's also important to make sure that the casein protein supplement isn't your only source of dietary protein. That's because whole food sources of protein also contain beneficial ingredients like vitamins, minerals and fiber that are filtered out during protein powder manufacturing.

Is casein protein powder good for vegans?

Casein protein powder does not work as a protein source for vegans because it is a milk protein that comes from cow's milk and is therefore an animal-based product.

Takeaway: Is Casein Protein Worth It?

Casein is an effective supplement if you are trying to increase your dietary protein intake. However, it's difficult to say that casein or whey will provide significant differences in terms of muscle growth for most individuals. That being said, for certain people such as bodybuilders or athletes who are looking to maximize their muscle building potential, then casein is a solid option for the times when you are unable to get in a full meal or during sleep. Casein is also an effective protein powder option for those with weight loss goals because of the satiating effect that can help reduce hunger levels and lower daily caloric intake. As long as you consider your health and fitness goals, casein protein powder can be an effective dietary supplement to help support your protein demands.

Prices are accurate and items in stock as of publish time.

The 6 Best Casein Protein Powders of 2024 - Sports Illustrated

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