Casein

What is Casein?

Casein is a relatively cheap form of protein of which there is a high abundance of from dairy milk. It is a slow digesting protein that plays a large role in preventing muscle breakdown.

Casein production began at the turn of the 19th century. As a high protein product, Casein is used as a food additive in dairy, dietary and baby foods. It has multiple applications in the manufacturing of glues, adhesives, plastics, paper coatings and paints, to name a few.

Casein is often found in pre mixed drinks and sports bars as it is much easier to make a good tasting, soft and fluffy bar with this type of protein than most others and for the manufacturer can keep the cost relatively low

Casein protein provides superior muscle feeding growth that is optimal for recovery, and size and strength gains. This is especially important after an intense workout, when your muscles are craving it the most.

Casein protein slowly enters the blood stream, which means it has very little impact on protein synthesis. It does, however, have a powerful effect, in suppressing protein breakdown, which makes it a great muscle-sparing protein.

Casein protein has demonstrated the ability to sustain steady amino acid elevations for up to 7 hours. It also showed a very strong anti-catabolic effect that was not seen nearly as often with the faster digesting whey protein.

Casein is slowly proving to be a very important ingredient in the sports nutrition industry.

Side Effects and Warnings of Casein

There have been no reported major side effects to taking casein protein. However since it is a dairy based product, some people may be intolerant to it. Some adults may not be able to digest high lactose levels.

Casein can actually cause stomach upsets, wind, bloating and puffy skin and has been shown to be the main allergen in cow’s milk. You should also follow the instructions of taking the product since you do not want to overdose on protein.


Some research has suggested that people with blood group O and A should avoid Casein. There has also been some research linking casein to elevated cholesterol levels and colon cancer.

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