Casein Protein: Are You Getting What You Need From Your Protein?

casein protein
Written by Brent Cameron

What is Casein Protein?

casein from milkCasein protein  is derived from cow’s milk. Approximately 80% of the total protein found in this bovine creature’s milk is Casein, while the corresponding 20% is Whey protein. Casein is most effectively digested when it is mixed, as a powder, with a drinkable liquid. Today, I’m going to tell you when and why you should be consuming this powerful protein, so that you can Add Lean Muscle and Drop Unwanted Body Fat.

Amino Acid Profile & L-Glutamine

Casein is extremely rich in animo acids, especially L-Glutamine. L-Glutamine is one of the most abundant amino acids floating throughout your bloodstream. It is essential in the; repairing and growing of muscle, boosting of the body’s Metabolism, increasing brain functionality, gastrointestinal health and last but not least…it is a proven cancer fighting amino acid! (source)

There are a LOT of other amino acids found in Casein protein. Here is a list, and the approximate percentage of the most common amino acids found in this milk-based protein…(source)

  • Glutamine @ 20.2%
  • Proline @ 10.2%
  • Leucine @ 8.3%
  • Lysine @ 7.4%
  • Valine @ 6.5%
  • Aspartic Acid @ 6.4%
  • Serine @ 5.7%
  • Tyrosine @ 5.7%

Slow Burning Protein = Leaner Body

casein proteinCasein is one of the most insoluble powdered proteins found on the market today. (source) This means it is more difficult for the body to absorb Casein. This results in slower digestion, and ultimately a slower release of this protein’s animo acids. This is good news for anybody who is looking for a slow and sustainable release of amino’s into the bloodstream. Having a gradual release of amino’s, results in the body obtaining a Positive Nitrogen Balance.

Positive Nitrogen Balance = Good Times for Muscle Repair & Growth

Having a Positive Nitrogen Balance simply means that your body is taking in more nitrogen than it is excreting. (source) This puts you in an “anabolic state.” When this happens there is a natural increase in your Metabolism, an increased rate of muscle repair and growth…as well as an elevated sense of well-being. So if your goal is to Increase Lean Muscle and Decrease Body Fat, and generally feel better about your life…then I suggest you start adding some Casein to your diet!

Best Time To Take Casein?

The best time to take Casein is right before you hit the sack. There are multiple studies showing that ingesting Casein before you sleep gives your body the animo acid release it needs, in order to Grow Muscle and Burn off unwanted Body Fat. This anabolic process is even more decisive if you exercise during the day, and then consume Casein right before bedtime. (source)

While you are sleeping, your body gets a chance to stop moving and exclusively focus on tissue, skeletal, and muscle repair and growth. In order for this process to work effectively though, your body needs to have a Positive Nitrogen Balance. It also must have enough quality protein, in the form of amino acids…circulating throughout your bloodstream. This is easily solved by supplementing Casein before you sleep.

How much to Casein to take?

Studies shows that 40 grams of Casein protein right before bedtime is optimal, in order to “display a robust increase in muscle protein synthesis rates throughout overnight sleep.” (source) This suggested amount is for the average adult, around 35 years of age.

The physiological reality of the human body, is that we need more protein to sustain our lean muscle mass as we age. The biology of this is true during the day, as well as during the recovery and growth cycle that happens while you are fast asleep. Adding an additional 1 to 2 grams of Casein for every 5 years of age, after you turn 35…will help your body with its maturing protein needs. This will ensure your body has enough Casein to effectively heal and grow your muscles, while you sleep. No matter your age!

Start with a Shake Tonight!

If you normally eat a meal right before you go to sleep, then I would suggest holding off on consuming 40 grams of Casein before you hit the hay. Ideally you want to have 2-3 hours between a meal and your nightly Casein protein shake. Having said that…I would suggest you start adding Casein to your daily bedtime regiment tonight!

About the author

Brent Cameron


  • I know that the best recommended time to take Casein is before bed but I have a friend who has been taking it after he gets up in the morning and he says it works best for him. He’s tested different hours for this and morning works very well. I don’t have time for tests and want to get the most out of Casein so my question is: should I trust my friend or take it before bedtime? Thank you in advance!

    • In my opinion it really comes down to your goal. The point of taking Casein at night is that it takes longer to digest so you are essentially “drip feeding” protein to your body over the night.
      The reason you might consider taking casein in the morning is that that same slow digestion makes it a more effective meal replacement (or at least close to it) during the day. I wouldn’t suggest replacing entire meals with protein, but it can help draw out time between meals while getting your protein in.

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