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Casein

What are the best natural sources of casein?

Along with whey, casein is one of the most important proteins for athletes, particularly bodybuilders. However, there's little point in buying it as a powder, and in our opinion, it's better to opt for natural sources.

Casein is a slow-digesting protein, often promoted for its benefits when taken in the evening to provide a progressive supply of amino acids during the night-time fast.

Naturally present in milk, it is characterized by its very slow digestion speed, which enables a prolonged release of amino acids into the body.

This feature makes it an interesting asset for :

  • Promote muscle protein synthesis over a long period (night)
  • Limit catabolism and preserve lean body mass, as with whey

Nevertheless, this protein remains less interesting than traditional whey for use in sports nutrition.

Indeed, in addition to its often high price, it also has a less interesting aminogram, with less BCAA and EAA than whey.

Furthermore, casein has less of a satietogenic (appetite-suppressant) effect than whey, as shown by this study published in a clinical nutrition journal(1): Comparative effects of whey and casein proteins on satiety in overweight and obese individuals: a randomized controlled trial by Pal et al. 2014

Fortunately, there are many natural sources of this high-quality protein in our diet.

Dairy products: the main sources of casein

Casein is the main protein found in the milk of all mammals. 

Dairy products are the logical choice, with varying levels depending on the type of milk and product.

Milk: high casein content

Commonly consumed cow's milk contains around 30g of casein per liter, i.e. 80% of its total protein. But some milks are even richer:

  • Buffalo milk: approx. 35g casein/L
  • Sheep' s milk: about 40g casein/L, the most concentrated natural source
  • Goat 's milk: about 26g casein/L, more or less like cow's milk

Casein from these various animal milks generally poses no digestive problems, except of course in cases of intolerance to lactose or to the protein itself.

Cheeses: varying levels

Since cheeses are made from milk, they too contain significant amounts of casein. However, casein levels vary widely depending on the type of cheese: generally, from 18 to 30g of casein per 100g of product.

For example, 100g of mozzarella di bufala (soft cheese) provides 15-20g of protein, mainly casein.

Beaufort cheese, on the other hand, provides over 25g of protein per 100g (mainly casein), but contains virtually no lactose.

Fromage blanc, faisselles and petits-suisses

Cottage cheese with 20% fat content contains around 5-8g casein per 100g. Similar levels are found in petits-suisses, while faisselle is a little less rich, averaging 4g/100g. 

Skyr offers a higher protein content, with 10g of protein per 100g of skyr, i.e. almost as much casein (whey proteins are separated during the skyr coagulation process).

Apart from dairy products, casein is also found in certain processed foods. It is, in fact, commonly used as a natural agent to improve texture and consistency.

Casein in certain processed foods

Here are some examples of products that may contain casein:

  • Cakes, cookies and other bakery products
  • Prepared and frozen dishes
  • Cured and processed meats
  • Powdered soups and sauces
  • Chocolates and confectionery

Casein is then mentioned in the list of ingredients in different forms: sodium caseinate, calcium caseinate, casein phosphate, etc.

Although these foods provide casein, they are often also rich in sugars, fats and additives. They are therefore not optimal protein sources for athletes.

Plant-based alternatives to animal casein

For people who are lactose intolerant, allergic to casein or following a vegan diet, there are interesting plant-based alternatives:

  • Soy proteins: soy isolates and concentrates, tofu, tempeh, edamame
  • Pea proteins: pea isolates and concentrates
  • Hemp protein: hemp seeds, flour and protein powder
  • Rice protein: brown rice protein powder

On this subject: What are the risks of casein?

Which casein sources are right for you?

Not all casein sources are equal in nutritional terms. So it's important to choose carefully according to your profile and objectives.

Building muscle mass: opt for highly concentrated sources

To promote muscle mass gain, the ideal choice is to opt for casein sources with a high protein concentration:

  • Hard cheeses such as Parmesan, Comté or Beaufort
  • Cottage cheese and other low-fat fresh cheeses
  • Sheep's milk cheeses

These products maximize protein intake. They can be easily integrated into a weight-building diet. Choose local products and/or products from sustainable, extensive farming. We are fortunate to have excellent dairy and cheese producers in France, so let's make the most of this know-how!

On this subject: Does casein make you gain weight?

Weight loss: opt for low-calorie sources

During a lean period, the aim is to provide sufficient protein to preserve muscle mass, without excess calories. Lean casein sources, with a minimum of carbohydrates and lipids, are therefore preferred.

These solutions are difficult to find for casein sources. Instead, choose whey protein powder, richer in BCAAs and EAAs, with negligible carbohydrate and fat intake.

These options enable you to cover your protein requirements at an attractive price, while controlling your calorie intake. They help maintain satiety and combat muscle breakdown.

Recovery: combining different types of protein

To optimize muscle recovery, it's a good idea to mix several protein sources with different digestion speeds. Once again, there's no need to invest in a particular casein powder: whey protein can fulfil this role of slow protein release, particularly before bedtime, by consuming it as a dessert with a complete meal.

Protein must come mainly from the "classic" diet. But for sportsmen and women, the advantage of adding whey is precisely to benefit from the rapid absorption effect after exercise, and to take advantage of whey's unique amino acid composition. This rapid absorption, when whey is taken outside of a meal, is of particular interest for muscle recovery and muscular physiological adaptations.

To find out more, read our articles on whey vs. casein, how to choose your protein powder and the best whey for women.

In briefDetails
🌙 S low digestionPromotes protein synthesis and limits catabolism during nocturnal fasting.
🥛 Natural sourcesPresent in milk and dairy products, with varying levels.
🧀 Rich cheesesParmesan, Comté, Beaufort, and sheep's milk cheeses for muscle mass gain.
🚫 Less BCAA/EAACompared to whey, less rich in essential amino acids.
🍽 S atietogenic effectLess marked than whey, impacting hunger management.
📉 Weight loss alternativesWhey for lean protein intake.
🌾 Plant alternativesSoy, peas, hemp, rice for lactose intolerant or vegetarian diets. But never an amino acid profile as complete as whey.
💰 Cost vs. ProfitOften expensive, with limited interest compared to natural sources or whey.
🏋️‍♂️ Muscle recoveryRecommended protein mix for varied digestion, with no specific need for casein powder.
🌟 F ood qualityFocus on local, sustainable, minimally processed products for a balanced diet.
1Comparative effects of whey and casein proteins on satiety in overweight and obese individuals: a randomized controlled trial by

An article written by

Aymeric Mendez & Guillaume Lavastre

Guillaume and Aymeric are the founders of Protéalpes. They are also pharmacists with a passion for nutrition and sport.

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