What Is Micellar Casein?

September 28, 202117 min read

Casein is a slowly digestible protein! It saturates you over a long period of time and helps you to be supplied with amino acids during the night. It is ideal for longer periods without food. In this article you will learn at what times and how much casein you should take. Most importantly, you'll know what casein is and how it's made. You will also learn how to use casein to enhance other meals with high-quality proteins.

casein protein in milk
Photo by Nature Zen

A casein shake is not only incredibly delicious, but also healthy!

What Is Casein Found In?

You recently came across the term casein or even micellar casein and wonder what it is and how it can optimize your diet. Casein is just another word for milk protein. So, just like whey protein, it is obtained directly from cow's milk. It is therefore contained directly in milk and equally in dairy products such as curd cheese, cottage cheese, Greek yoghurt, skyr and other dairy products. In contrast to whey protein, casein is the protein component of milk that gets into the cheese during cheese production. This is how the casein got its name. By its very nature, cheese is a natural source of casein.

In particular, casein has become extremely popular as a protein supplement. Its extremely high biological value and excellent amino acid profile make it indispensable in the arsenal of every athlete and nutrition-conscious person. What you will notice most is the extremely good taste and the creamy and thick consistency. Casein keeps you full for a very long time and helps you to better master your diet and at the same time build high-quality muscles. High quality casein is low in carbohydrates and therefore practically lactose free. So you should give casein a chance if you suffer from lactose intolerance. Micellar casein consists of about 20% of the amino acid glutamine and provides large amounts of BCAAs. This significantly improves your recovery after a strenuous workout or in stressful situations!

Where Does Casein Protein Come From?

So now you know that casein is a protein that is found in cow's milk. It is the main protein component of milk, along with whey protein. So when you drink milk directly, you are consuming protein, both casein protein and whey protein. In this section, you'll learn how casein is extracted from milk so you can drink it as a delicious protein shake.

Where Does Casein Protein Come From?
Photo by Jan Huber

Casein is simply milk protein and is made from cow's milk!

There are various manufacturing processes involved in the manufacture of casein. In most cases, casein is obtained using microfiltration. The casein protein is separated from other components of the milk based on the particle size. The result of the filtration has a very high degree of purity. It mainly contains casein, plus small amounts of whey protein and tiny amounts of lactose. The special thing about this process is that the casein does not denature, so it remains biologically intact. The fat content is up to 2.5% here; the carbohydrate content can make up to 4.9% of the casein powder. Microfiltration is a non-chemical process that maintains the bioactive properties of the casein.

What Is Micellar Casein Made Of?

By now you have a grasp what casein is. It's time to look for a good product and after a short time you will see a label saying "Micellar Casein". Now you are rightly confused since you've been looking for casein and got confronted with micellar casein! Micellar casein is a product that simulates the proteins in milk in their natural proportions. It consists of 80% casein and 20% whey protein. So you consume milk protein as it occurs in natural milk. In this way you benefit from the long-lasting supply of amino acids from the casein as well as from the rapid effectiveness of the whey protein.

How Much Casein Should I Take a Day?

The easiest way to take casein protein powder is as a protein shake. Take about 30 to 40 g (1 to 1.5 SCOOPS) of casein protein and mix it with 200 to 300 ml (6 to 8 FL OZ) of water, low-fat milk, or oat milk. For mixing you either use a shaker bottle or a blender. If you use a shaker bottle, make sure you use the strainer or blenderball wire whisk provided so that the micellar casein protein dissolves well. Regardless of whether it is a shaker or mixer, add the liquid first and then the protein powder. This way, no residue remains in the lower part of the container.

How Much Casein Should I Consume?

Up to 3 servings per day can optimize your recovery and help you with fat loss and muscle building. Casein is suitable as a snack for in between and especially as the last meal before going to bed!

When Should Casein Protein Be Taken?

You've already read up on whey protein and now you want to understand what the difference is with casein protein. Most importantly, you're interested in when the perfect time to take it is. In this section we will get to the bottom of it!

When Should Casein Protein Be Taken? How long before bed should you have casein?
Photo by bruce mars

Have casein as your last meal before bed!

Why Is Casein Slow Digesting?

A question that is often asked is "When should you take casein?". To answer this question for you, we need to understand what is special about casein and how the body reacts to it.

Casein protein is a protein that is slow to digest. Compared to whey protein, it takes the body a significantly longer time to completely digest it. The protein structures are broken down into the individual amino acids and are therefore available to your body. We usually associate the term "slow" with the fact that something is bad. But the reverse is true here. Slow means that the body is constantly supplied with amino acids over a long period of time. So a special quality that you should take advantage of.

Now we know that casein is a slowly absorbable protein, but how do you make use of it? Your body does not receive any nutrients from the outside for up to 9 hours during the night, including amino acids. Muscle-building processes decrease and catabolic, i.e. muscle-reducing, processes dominate. This is a very bad situation for you, whether you want to lose body fat or build muscle. There is one thing to keep in mind: the fewer muscles you have, the fewer calories you burn! Losing weight is getting harder and harder and it is easier for you to put on body fat! So right BEFORE you go to bed is the perfect time to have a serving of casein. In this way you ensure that you are supplied with valuable amino acids during the night.

Casein as Snack for in Between

You have a long day at work, or are on the road for several hours. But above all, you don't feel like preparing a lot of food and taking it with you. And yet you want to eat something healthy and delicious? A delicious shake with casein is exactly what you need in such situations! It satisfies for a long time, provides you with a constant supply of nutrients and is quickly prepared and taken along! You want to add high quality complex carbohydrates? A real insider tip here is instant oatmeal which are oat flakes that dissolve very well. Just add them to your shaker bottle or blender and you have a complete meal!

Is Casein Protein Good for Weight Loss?

There is one thing you have to be aware of. You're not looking for information about a product like casein or whey protein because you're bored or hungry. You're looking for in-depth information on a platform like this because you want more. You want to achieve something, you have goals. One of these goals is to sustainably reduce body weight, lose belly fat or even have a six-pack. So your question about casein is "Is casein protein good for weight loss?". We will now get to the bottom of this question!

Is Casein Protein Good for Weight Loss?
Photo by Bill Oxford

Casein helps you lose weight!

How Does Casein Help You Lose Weight?

In order to lose weight you have to achieve the following: you have to burn more calories than you have consumed. You should also keep your insulin levels as low as possible. After all, muscles cause you to burn more calories. So you want to protect your muscles or even build additional ones. These are the 3 cornerstones for successful weight loss!

So you eat less calories than you burn, you reach a calorie deficit. This is where your motivation gets in the way, but most of all your hunger pangs! When a diet fails, it's because of hunger. So you need something that you can prepare quickly when in doubt. You also need something that tastes good, so in the best case it should even lift your mood. And it should fill you up for a longer period of time. There is pretty much nothing that is as well suited for this as a delicious, long filling casein shake!

You want to keep your insulin levels as low as possible so that your body can break down fat more easily and not build up additional fat. However, it's mainly short-chain carbohydrates that spike your blood sugar and therefore insulin levels. A slowly absorbable protein like micellar casein helps keep your insulin levels low. Because of its slow digestion, very low carbohydrate content, and constant release of amino acids, micellar casein is perfect for this criterion! Still want to add some carbs? No problem, as long as you make sure they're long-chain complex carbs. Quick-dissolving instant oatmeal are perfect for the in-between shake.

The last cornerstone of your weight loss strategy is to protect your muscles or even build additional ones. Casein is a slowly digestible protein, it has especially anti-catabolic effects. The amino acids released by casein over a long period of time protect your muscles from being broken down. At the same time, they are available to your body for muscle-building processes.

So now you see how well casein supports you in losing weight!

Is Casein Protein Good for Muscle Building?

You now know that casein helps you lose weight. But what about muscle building? After reading this section, your question will be answered!

Is Casein Protein Good for Muscle Building?

Build up muscle faster!

Your day is divided into different sections. You sleep about a third of the day. You work, eat, go to the gym and rest. Now we'll look in particular at the night's rest and the time around the workout.

8 hours is one third of the entire day. This is your night's rest. It is here that your body needs proteins from which it ultimately obtains its amino acids, the building blocks of your muscles. But the night's rest is characterized by the fact that you do not eat anything. In principle, you even fast during this phase. As the night progresses, your amino acid levels drop, your body has gradually digested all your food. This is where micellar casein is invaluable.

As a slowly digestible protein, casein has a very long duration of action. It supplies your body for many hours with valuable amino acids and helps you build muscle, especially when sleeping. It also has the side effect that it additionally saturates you!

The other period you should think about is the time around the workout. Taken before the workout, casein already provides amino acids during the workout. Your body has amino acids available at all times for muscle-building processes. Catabolic processes are specifically prevented! After training, you should think about whey protein, a fast-acting, easily digestible protein. Afterwards, however, you should also take a casein shake. It provides you over a long period of time with all the important nutrients for muscle building.

FAQ - Frequently Asked Questions

Do you know the feeling when you've been reading up on a topic for what feels like an eternity, but then you realize with disappointment that exactly YOUR particular question remains unanswered? I know this only too well, that's why you get here a question-answer catalog with which even your most specific question will be answered. Let's go!

Can you gain weight with casein protein?
Photo by mari lezhava

You still have questions about casein?

What Foods Are High in Casein?

Casein is a protein found in milk. It is therefore contained in dairy products. You have particularly high proportions of casein in cheese, quark, skyr, milk, cottage cheese, greek yogurt and in casein powder. It is interesting to know that cheese is the eponym for the protein casein.

Which Is Better Casein or Whey?

Cow's milk naturally consists of 80% casein and 20% whey protein. Micellar casein protein therefore contains both proteins in exactly this ratio. There is no better or worse here. There is the right application. While whey protein is a fast acting protein, casein is a slow acting protein. Fast-acting proteins provide you with high amino acid levels in a short time, but this for a short duration. Slow-acting proteins provide you with a constant amino acid level over a long period of time. Whey protein is ideal as a meal right after a workout, while casein is especially good as a meal before bed. There is no better or worse here, both have their advantages!

Is Casein or Whey Better for Fat Loss?

Studies describe the mode of action of casein as rather anti-catabolic. This means that casein protects your muscles from degradation, which can occur especially in calorie-restricted diets. The more muscle you have, the more calories you burn, so you lose weight more easily. Whey protein, on the other hand, causes a high level of amino acids in your blood when ingested. This is primarily referred to as a muscle-building, i.e. anabolic, effect. Taken after a workout, it helps you build muscle, even during a diet. This also creates better conditions for successful fat loss. So you see, both forms of protein have their strengths and support you in losing weight!

Which Casein Protein Is Best for Weight Loss?

Due to its extensive and full-fledged amino acid profile, micellar casein protein is ideal as a protein to support your low-calorie diet! Micellar casein contains both fast-digesting whey protein and slow-digesting casein. So you benefit from the advantages of both protein forms by consuming both types of protein in their natural proportions. Do you want to get the most out of your supplementation? A whey protein shake after your workout helps you to achieve the optimum!

Is Casein the Same as Whey?

Casein is not a whey protein! Milk contains casein (milk protein) and whey protein. Both proteins are in a natural ratio of 80% casein and 20% whey protein. This combination is also known as micellar casein.

Is Casein Ok for Lactose Intolerance?

Casein contains only very small quantities of carbohydrates, and lactose only in tiny amounts. It can therefore be described as virtually lactose-free. Casein has a high biological value and outstanding properties. It is therefore definitely worth a try even with lactose intolerance!

What Did You Learn From This Article?

In this article, you've learned practically everything you need to know about casein. Now you have in-depth knowledge and can make well-considered purchasing decisions. The following points summarize for you what you should remember!

  • Casein is another word for milk protein. So, just like whey protein, it is obtained directly from cow's milk.
  • Casein is suitable as a snack in between meals and especially as the last meal before going to bed!
  • Up to 3 servings per day can optimize your recovery and help you lose fat and build muscle.
  • Micellar casein consists of 80% casein and 20% whey protein.
  • Casein keeps you full for a very long time and helps you better manage your diet while building quality muscle.
  • Casein is low in carbohydrates and therefore practically lactose-free.
  • Take about 30 to 40 g (1 to 1.5 SCOOPS) of casein protein and mix it with 200 to 250 ml (6 to 8 FL OZ) of water, low-fat milk or oat milk.

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Lose Weight and Build Muscle

You read articles like this because you have real goals. You want to achieve something, something that is important to you. You want to lose some weight to feel more comfortable, to be healthier, or to please yourself more. You want to build up muscles in order to have a slim and beautiful physique in the future. Supplements can be very helpful here, but at the end of the day, your total daily calories and the macronutrient distribution make the difference between success and failure!

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Total Calories and Macronutrient Distribution

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