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Casein

Cow milk protein is 80% whey protein and 20% casein. In your stomach, casein forms a gel and thus digests slowly. The protein in cheese is mostly casein.

Our evidence-based analysis on casein features 57 unique references to scientific papers.

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Summary of Casein

Primary information, health benefits, side effects, usage, and other important details

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.

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How to Take

Medical Disclaimer

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:

  • 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

  • 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

  • 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

Milk protein, Whey protein

Casein protein is non-stimulatory, but provides calories which can be used for energy purposes.

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