Casein

Casein is a protein found in cow’s milk. It makes up around 80% of milk’s protein content and contains essential amino acids that are important for your body. It is also sometimes referred to as the "glue" that holds together the solid components of milk. Casein protein is known for its slow digestion rate and ability to form a gel-like substance when mixed with water. This unique characteristic delays the release of protein, making it a potentially superior choice for promoting satiety and consuming protein-rich meals before fasting, like your final meal of the day.

Casein is a slow-digesting protein that provides a sustained release of amino acids into the bloodstream. It helps with muscle repair and growth, particularly during periods of fasting, such as overnight. Consuming casein before bed can enhance muscle recovery and prevent muscle breakdown while you sleep. Additionally, it promotes satiety, aiding in weight management by reducing hunger and preventing overeating.

Casein vs whey is a long debated topic, and whilst they are very similar there are very clear differences between the two. Both casein and whey are complete proteins found in milk that are rich in amino acids. However, casein is absorbed by your body at a much slower rate than whey. This slower absorption rate means that casein provides your cells with small amounts of amino acids over a longer time. Many therefore believe that whey may be better for muscle-building and casein better for preventing muscle breakdown.

Here’s what our in-house registered nutritionist, Holly Roper, says: “It has long been thought that dairy products can cause breakouts in some people. Dairy-based protein powders like casein, therefore, may be one of the contributing factors for some breakouts. If you feel your protein powder is breaking you out, why not try a different form of protein powder? We have many different protein powders from a variety of different sources, like pea, soya, or hemp, which are just as effective but might not cause blemishes.”