When it comes to building muscle, there are a lot of things to focus on.
Eating properly. Working hard in the gym. Tracking performance in the gym to ensure progressive overload. And choosing the right supplements, which can help you recover faster, build more muscle, and develop strength.
Casein protein is one of the essential supplements in your recovery and muscle-building stack.
Casein protein, unlike whey protein, is a slow-release protein that provides essential amino acids for muscle growth and recovery. It’s also very safe and its benefits have been extensively studied over decades.
But when it comes to finding the best casein protein for you and your muscle-building goals, things can get tricky.
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There are so many options on the market, that you can quickly feel overwhelmed.
In this guide to the best casein protein powders, a nutritionist walks you through his favorites, what to know about casein protein, and answer your questions about casein protein.
Let’s jump right in.
Best Casein Proteins – Quick Look
Having tested and sampled over 25 casein protein powders, our favorite casein protein is the Transparent Labs 100% Grass-Fed Casein Protein.
Why we love it:
- Each serving has 25g of casein protein
- Uses micellar casein, the most studied casein protein on the market
- Tastes great
- Informed Choice approved (safe for athletes)
- No fillers or additives
- 3rd party tested for purity
- Save 10% when you subscribe
- Shop the Transparent Labs Casein Protein by clicking here
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Below, we will further examine the Transparent Labs Casein Protein and also evaluate some other popular casein powders.
Understanding the Benefits of Casein Protein
Casein protein is a dietary supplement that is derived from milk, like its counterpart, whey protein.
Casein protein is known for its slower digestion and absorption compared to whey, making it a popular choice for lifters and athletes who want a more consistent release of amino acids over extended periods of time.
Here are some of the reasons you should incorporate casein into your supplement routine:
Helps muscle recovery – Casein contains a lot of leucine, an amino acid that helps to initiate muscle protein synthesis after exercise (Phillips et al., 2009). The faster your muscles recover, the faster you can get back into the gym.
Absorbs more consistently – Casein protein is a slow absorber, releasing amino acids slower compared to whey. Instead of getting a spike of amino acids into the bloodstream, casein time-releases over 7-8 hours. This helps to reduce muscle breakdown and ensures a more complete absorption compared to whey (Groen et al., 2012).
Perfect for overnight recovery – Casein protein is the perfect supplement to take before bed to help your muscles and body recover overnight. A study published in the Journal of Medicine & Science in Sports and Exercise showed that ingesting casein before sleep increased overnight muscle recovery (Res et al., 2012).
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Increased fat loss – Supplementing with casein can also increase fat loss compared to whey protein. A study (Demling & DeSanti, 2000) found that casein’s anticatabolic effects reduced body fat mass over a 12-week period compared to supplementing with whey protein.
Health benefits – Casein protein can also provide some benefits outside of the gym, including reduced hypertension (Yamamoto et al., 2003), boosting immune system health (Mohanty et al., 2016), and acting as an oxidant, reducing free radicals (Rival et al., 2001).
Not a bad list of reasons to supplement with casein!
Next, we will take a closer look at the best casein powders.
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The Best Casein Protein Powders
#1. Transparent Labs Casein Protein
⭐ Best overall casein protein powder
The Transparent Labs 100% Grass-Fed Casein Protein Powder lands at the top of our list, and the competition isn’t even close. It gets top marks for being made in a third-party tested facility, the excellent taste, and quick solubility which means more absorption.
Each scoop of the casein powder has a solid 25g of micellar casein that comes from 100% grass-fed cattle with zero additives or fillers. One of the most frustrating things about supplements is how often supplement companies will “spike” their supplements with fillers.
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Not so with the Transparent Labs casein, which is third-party tested for purity and is also rated “Informed Choice”, making it safe for WADA-tested athletes to supplement with.
The Transparent Labs Casein also tastes great. It only comes in chocolate flavored, but it goes down smooth and has only 4g of carbohydrates per serving.
Each bottle of the Transparent Labs Casein costs $59, but you can save 10% by placing a subscription to receive a fresh bottle every 30, 45 or 60 days (shipping is also free when you subscribe, saving you even more money).
In sum, the Transparent Labs Casein wins top place for the best casein protein powder thanks to their transparent (pun intended!) manufacturing process, third-party testing, high protein count per serving, use of research-backed casein,and yummy taste.
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#2. Optimum Nutrition Casein Protein
⭐ Best casein protein on Amazon
Optimum Nutrition is one of the leading supplement brands in the game, making a full spectrum of proteins, vitamins, and of course, an excellent casein protein powder.
Optimum Nutrition’s Casein comes in multiple flavors (creamy vanilla, chocolate peanut butter, chocolate or cookies and cream) and multiple size formats.
This casein powder is primarily micellar casein (we break down the different types of casein later in this guide) which is the slowest absorbing form of casein, perfect for overnight recovery and increasing satiation between meals.
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At $50 per container it’s slightly more expensive per serving compared to the Transparent Labs Casein, and in my opinion not as tasty, but it’s the best casein powder you are going to find on Amazon with well over 12,000 five-star reviews.
#3. Bulk Supplements Casein Powder
⭐ Best budget-friendly casein powder
For lifters and athletes who are on a budget, the Bulk Supplements Casein Powder is your best value pick.
It comes in no-nonsense packaging, costs around $35 for a 2.2lb sack, with each package containing 33 servings. Perhaps best of all is that each serving of Bulk Supplements’ Casein Powder contains a whopping 25g of casein protein per serving for maximum recovery.
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The only downside with this casein is that it is unflavored, which means it may have to be mixed in with a fruit shake or otherwise flavored shake for palatability. The unflavored composition also means there are no additional carbohydrates or fillers.
If you are the kind of person who can take unflavored supplements down the gullet like a champion, than the Bulk Supplements Casein will not only save you money but also eliminate excess carbs and sugar.
#4. Dymatize Elite Casein Protein
Dymatize is one of the better-known supplement brands on the market for lifters and gymgoers. The Dymatize Elite Casein Protein delivers on both taste and casein content, with 25g of micellar casein per serving and multiple flavors.
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Each container has up to 50 servings of casein, with each serving containing 2.3g of L-leucine, the primary amino acid responsible for protein synthesis and increased muscle recovery.
Dymatize offers this casein in several different flavors, including chocolate, cinnamon bun, vanilla, and cookie and cream, but it’s significantly more expensive per serving compared to the alternatives on this list.
While we typically love and recommend Dymatize products, there are superior casein powders available for a cheaper price point.
#5. Nutricost Casein Protein Powder
Nutricost is a budget-friendly supplement brand that manufacturers its supplements in a GMP-compliant and FDA registered facility.
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What this means is that there is an increased likelihood that what you see on the label is what you are going to get in your shaker cup.
The Nutricost Casein Protein Powder comes in a 5lb container with up to 64 servings. Each scoop contains 24g of micellar casein, the preferred and slowest absorption rate casein for maximum muscle growth and recovery between workouts.
While I really like the taste of the Nutricost Casein, this does come with a cost, with each serving containing an additional 3g of carbohydrates, 0.5g of fat and 120 calories.
Nutricost offers its casein powder in two different flavors, including chocolate and vanilla.
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How to Choose the Best Casein Protein Powder
When on the hunt for a quality casein powder to add to your nutritional plan, here are the key things to look out for:
Protein content – Check the casein protein content per serving. Most reputable protein brands have servings sizes of 20-25g.
Purity and third-party testing – Supplement companies are notorious for hiding fillers and additives in their supplements. Look for a casein protein that is third party tested, athlete approved, and manufactured in a GMP- and FDA-approved facility.
Casein protein types – There are several types of casein, including micellar casein (the most popular kind), calcium caseinate, sodium caseinate, and casein blends. Most quality casein protein powders use micellar casein because of its slow absorption rate. Sodium caseinate is the fastest absorbing of the group (Trommelen et al., 2020).
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Carbs and Calories – Casein proteins vary in terms of carbohydrates and calories. For people looking to specifically shed weight or cut, look for a casein powder that has a minimal amount of caloric and carbohydrate content.
Flavor options – Taste goes a long way when it comes to supplements. Consider the available flavors of each casein brand. The truth is that a good-tasting casein powder is more likely to be a casein that you use frequently, so keep an eye on what others say about taste.
Sourcing – The best casein proteins come from organic or grass-fed sources, like the casein powder made by Transparent Labs. You do pay a slight premium for better sourcing, but the trade-off is a better-sourced and higher quality casein.
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Allergen Information -- Check for allergen information if you have any allergies or intolerances. Some casein protein powders may be labeled as lactose-free or suitable for individuals with lactose sensitivity. Casein is ultimately a milk product, so if you have a lactose tolerance or allergy look for lactose-free options.
Casein Protein Powder -- FAQs
How is casein powder different from whey protein?
Casein protein derives from milk, just like whey protein. Unlike whey protein, however, casein forms a gel-like substance in the stomach, absorbing much slower.
This allows for a more gradual release of amino acids into the bloodstream over time, reducing muscle breakdown between meals or overnight.
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When should I take casein protein powder?
Casein protein is a great option for long gaps between meals and overnight to reduce muscle breakdown and ensure a steady supply of leucine and other essential amino acids to your muscles.
Casein is most frequently taken before bed as the sustained release of amino acids aids in muscle recovery while you sleep (Phillips et al., 2009).
Can casein protein help me lose weight?
Casein protein not only helps to reduce muscle breakdown, but because of its slow digestion it acts as an appetite-suppressant (Leidy et al., 2007).
High-protein diets increase the sensation of satiety, making you feel fuller for longer, reducing overall food consumption and assisting in weight loss.
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Are there any side effects to casein protein?
The most common side effect of casein protein is with people who have lactose allergies.
Less serious are people who have lactose intolerances, which according to the Boston Children’s Hospital is between 30 and 50 million Americans. The symptoms of lactose intolerance include nausea, cramps, bloating, gas, and diarrhea.
As always, speak to your physician or dietitian before starting a new supplement to make sure that its appropriate for you.
Can casein protein be used as a post-workout supplement?
Yes, casein protein can be used as a post-workout supplement. In fact, that is the best time to use it!
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Post-workout is the most important window of time for nutrient timing. According to one study (Lemon et al., 2002), ingesting 20-40g of protein after a workout “can alter significantly net protein balance, resulting in greater gains in both muscle mass and strength.”
Getting into the habit of ingesting casein protein and amino acids following a strenuous workout is an excellent way to build more muscle and strength.
Conclusion
Ultimately, casein protein is an excellent supplement to add to your recovery and growth stack.
Thanks to its slow absorption, sustained amino acid release, and muscle recovery benefits, it’s earned its place as an essential supplement in the nutrition arsenal of fitness enthusiasts, bodybuilders, athletes, and anyone looking for maximum muscle recovery and weight management.
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To recap our top choice for the best casein protein powder, the nod goes to Transparent Labs 100% Grass-Fed Casein Protein.
We love and recommend it because:
· It’s third-party tested and made in a GMO-tested facility for purity
· Tastes great and mixes easily
· No additives or fillers
· Contains 25g of casein protein per serving
· And you can save money on it by subscribing
Get a container of this casein for yourself and take your muscle recovery to a whole new level.
Disclaimer: The above is a sponsored post, the views expressed are those of the sponsor/author and do not represent the stand and views of Outlook Editorial.
