Casein

Last Updated: September 28 2022

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

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Casein is most often used for

Summary

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.

What else is Casein known as?
Note that Casein is also known as:
  • Casein
Casein should not be confused with:
Dosage information

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.

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References
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