Casein protein is one of the two proteins that make up dairy protein (the other being Whey protein). It is typically known as the 'slow' digesting component of milk protein.
Casein
Summary of Casein
Primary information, health benefits, side effects, usage, and other important details
What protein powder should I take?
- The Examine.com Definitive Guide to Whey Protein references hundreds of studies, but is written so that everyone can make practical use of the content.
- You’ll learn about the differences between the various types of protein, what to look out for, the tricks supplement companies use to waste your time and money, and more.
For less than the price of a tub of protein powder, our guide will help you select the best product for you so that you can make sure you're taking full advantage of every scoop.
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How to Take
Recommended dosage, active amounts, other details
Like any protein supplement, casein protein supplements are dosed in relation to dietary protein goals and how much dietary protein is consumed via other sources. Protein goals vary from person to person, but a general guide is:
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If you are an athlete or highly active person currently attempting to lose body fat while preserving lean muscle mass, a daily intake of 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight) would be a good target
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If you are an athlete or highly active person, or you are attempting to lose body fat while preserving lean mass, then a daily intake of 1.0-1.5g/kg bodyweight (0.45-0.68g/lb bodyweight) would be a good target
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If you are sedentary and not looking to change body composition, a daily target of 0.8g/kg bodyweight (0.36g/lb bodyweight) and upwards would be a good target
Supplementation of casein protein should be in the dose that is required to meet these ranges after dietary protein has been accounted for. If dietary protein has adequately reached these ranges, then protein supplementation is not required.
Obese individuals (body fat over 20/30% for males and females or a BMI greater than 30 without significant levels of muscle mass) should not follow the above recommendations exactly as the state of obesity would overshoot requirements. In these instances, calculate your targets based upon what your weight would be assuming an overweight BMI.
Frequently Asked Questions and Articles on Casein
How can you assess protein quality?
Several scales have been developed to rate proteins according to their respective bioavailabilities and, more recently, amino acid profiles. Those scales can help guide your choice of protein, as long as you understand their premises and limitations.
Can autism be helped by gluten-free, casein-free diets?
Gluten and casein are two food components thought to exacerbate autism spectrum disorder (ASD) symptoms. But when diets free of gluten and casein are analyzed in rigorously controlled trials, no improvements are seen in ASD behavior outcomes.
Things to Note
Is a Form Of
Other Functions:
Primary Function:
Also Known As
Casein
Do Not Confuse With
Casein protein is non-stimulatory, but provides calories which can be used for energy purposes.
Easily calculate how much protein you need
Use our protein calculator to figure out your optimal daily intake.
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