What is casein?
Casein is the main protein in milk: it makes up about 80 % of it, while the remaining 20 % is whey protein. It is the part that sets when milk is turned into cheese. Like whey it is a complete protein, with all the essential amino acids, but in a shaker it gives a thicker, creamier mix. As a powder it comes in two main forms, micellar casein and caseinate.
What is the difference between micellar casein and caseinate?
The difference is how the casein is separated from the milk, and the ingredient list tells you which one you have.
| Type | Processing | Protein per 100 g, typically | In the shaker | Where to find it |
|---|
| Micellar casein | microfiltration of skimmed milk, which keeps casein in its natural form | 75 to 85 g | thick, like a pudding if you use little liquid | in this category |
| Calcium or sodium caseinate | casein separated with an acid and then made soluble with calcium or sodium | 85 to 90 g | mixes more easily, less thick | in this category and in blends |
| Whey and casein blends | whey and casein in the same serving | 75 to 85 g | creamy | Blends |
| Whey protein, for comparison | filtration of milk whey | 70 to 90 g | thinner | Whey Protein |
Typical values for each product type: the figures for each product are on its own page and vary by flavour.
When should you take casein?
It is the protein powder many people choose in the evening, before bed, or as a snack between meals; with a little milk or water it turns into a cream you can eat with a spoon. Like other protein powders, it helps you reach your daily protein intake when food alone is not enough. Protein contributes to a growth in muscle mass and to the maintenance of muscle mass.
Does casein contain lactose?
Yes, in amounts that vary from product to product: it is a milk product and it is not lactose free unless the label says so. Casein is also one of the milk allergens, so people who are allergic to milk proteins must avoid it. For milk free options there are beef protein, egg protein and vegan and plant proteins.
Casein brands at Citymuscle
In this category you will find casein from Applied Nutrition, Dorian Yates, Rule One and Myprotein, in sizes of about 900 g and 1.8 kg. To compare it with the other types, go back to all protein powders.
Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose.
