What is casein and when should I eat it?

Think again! Whey protein isn't the only protein powder used by athletes. You can choose from a wide range of products to support your progress.

If you're into bodybuilding, you've probably already heard of casein in conversation. But what is this protein powder? How can it help your bodybuilding?

Its slow digestion and the nutrients it provides are thought to promote mass gain, making it ideal for consumption before bedtime. Although the positive effects of casein are less well documented than those of whey, the scientific literature emphasizes that casein limits muscle catabolism.

It is therefore thought to prevent the loss of muscle mass, and could be useful as part of a weight loss program. However, no special advantages are claimed over whey, and its composition seems less interesting for athletes. The effects of supplementation depend very much on training and diet.

Consumers need to exercise sufficiently to develop their muscles. To achieve the desired results, casein must also be carefully dosed , taking into account the protein content of meals.

What is casein?

Casein is much more common than you might think. It is present in virtually all dairy products such as yoghurt and cheese. Along with whey, this substance is one of the two main types of milk protein.

The protein powder you'll find on the market is obtained by isolating casein and then dehydrating it. The manufacturing process is similar to that of whey. The finished product is obtained by filtering the milk, followed by dehydration. It is therefore, a priori, a natural product, despite the possible addition of additives by manufacturers in the finished product.

Casein is a complete protein. It contains essential amino acids, BCAAs and non-essential amino acids. It also contains lipids and carbohydrates, depending on the degree of purification. Whey, for example, generally has a higher protein concentration, as well as a better BCAA/total amino acid ratio. 

This supplement is known for its slow absorption, sometimes linked to the presence of more fats and carbohydrates. It allows basal protein assimilation over several hours. This is why most athletes prefer to consume their casein shakes before bedtime.

What are the effects of casein and when should I take it?

Like all dietary proteins, scientists emphasize the anti-catabolic effects of casein. Casein prevents the breakdown of muscle tissue after training or during long periods of fasting. In this context, this supplement could be just as useful during weight gain as during a lean period.

When used to build muscle mass, like whey, it limits post-training muscle damage and enables the body to synthesize new muscle tissue more efficiently. Beware: some people think that caesin makes you put on weight, but it's the extra calories induced by taking a supplement that may or may not lead to weight gain.

This product can also be used during muscle drying. As a reminder, the aim of muscle leaning is to get rid of fat mass and keep only dry mass. To achieve this, athletes train more intensively and reduce their calorie intake. As with the first misconception above, taking casein protein for weight loss doesn't really make sense in itself. The casein will serve to replenish the protein intake, and if the calories consumed are greater than the calories ingested, only then will the athlete be able to lose weight.

In this situation, however, the body tends to "burn" muscle before drawing on its fat reserves. Casein will preserve your muscles throughout this period. Amino acid intake will prevent muscle loss.

In a similar way to whey, casein also has a strong satiety-enhancing effect. Its appetite-suppressant effect can prevent you from giving in during a weight loss or slimming diet. Taken as a snack, this dietary supplement will prevent you from snacking in the middle of the day. 

Speaking of snacks, if for practical reasons it's difficult for you to take your sachet with you during the day, it's perfectly possible to make your protein shaker in advance and consume it during the day. You won't lose any nutritional benefits.

How do I take casein?

The way to consume casein is more complicated than that of whey. Caseinate or micellar casein can provide amino acids for over 7 hours! So should you prepare and take your shaker before or after your workout?

Some people recommend taking casein in advance, i.e. hours before training (which is not necessarily scientifically justified). Other bodybuilding enthusiasts consume it between meals, as a snack. The point here is to continually support the synthesis of new muscle tissue, even at rest.

Taking it before bedtime seems to be the most beneficial. This solution provides the body with amino acid reserves throughout the night, until it wakes up. But the same effect can also be achieved with whey, when taken with carbohydrates/lipids, as in a dessert, for example.

In any case, supplementation will not be effective without proper dietary monitoring. Like whey, casein needs to be properly dosed, taking into account your meals and other dietary supplements you consume. This will help prevent unexpected weight gain.

For mass gain, we generally aim to consume 1.6/2 g/kg/d of protein. You'll need to estimate the amount of protein in your daily diet to determine the recommended dose.

If you're trying to lose weight, it's best to enlist the help of a competent sports coach. In addition to your protein intake targets, you need to look at your calorie intake. You'll need to take into account the caloric load represented by casein, and adapt your diet accordingly.

Whey vs casein: which to choose?

Casein and whey are both safe proteins derived from milk. When used correctly, these two dietary supplements represent do not represent any health hazard and can be used to meet protein requirements.

They differ in terms of speed of assimilation and amino acid profile. Find out more in our article on the dangers of casein.

In this context, is whey better than casein in sports nutrition?

In fact, both products are potentially beneficial, as long as they are used in the right conditions. Casein will be consumed in special cases, notably to build mass or during a lean period, for prolonged protein absorption. It is best taken between meals or in the evening, before bedtime. Casein should not be taken before training.

Whey, on the other hand, is more closely associated with training and the direct benefits thereof. But what's interesting is that the "delayed" effect sought with casein can easily be achieved by consuming it with a classic bowl of food.

Ultimately, whey will be the best compromise in terms of quality/ease of use and results, whether for optimizing mass gain, recovery or leaning. That's why it remains the most popular, best-documented and scientifically recognized protein powder. 

In any case, whether you choose whey or casein, it's important to look at the product's composition.

Indeed, the latest scientific studies point the finger at these compounds and associate them with the undesirable effects of protein powders. The additives are said to cause digestive problems and various metabolic disorders.

That's why you should choose whey or casein without additives!