For years now, athletes and bodybuilders have relied on casein supplements to build and strengthen their muscles. And with good reason. The Food and Drug Administration (FDA) says casein is a granular protein precipitate that comes from skim milk and is used as a protein supplement. Research also says casein protein can help fortify certain muscles in the chest, legs, and shoulders. “Casein is known as a time-release protein because it has a slower absorption rate in the gut, meaning it releases smaller amounts of amino acids over a longer period of time,” says Amy Shapiro, RD, who is in private practice in New York City. “It provides the necessary amino acids for repair, and is especially effective for muscle growth.” Because it releases amino acids slowly, many people take casein before bed.
How Much Protein Do You Need on a Daily Basis?
According to the Institute of Medicine, the average adult requires .8 grams (g) of protein per kilogram (kg) of body weight on a daily basis. The American College of Sports Medicine, the American Dietetic Association, and the Dietitians of Canada also recommend that athletes consume between 1.2 and 1.7 g of protein per kg of body weight on a daily basis. Endurance athletes should have between 1.2 and 1.4 g of protein per kg of body weight, while individuals involved in strength training should have between 1.2 and 1.7 g of protein per kg of body weight. It’s also important to note how much casein protein powder you should consume with a glass of milk before or after exercise. Shapiro says the daily dosage of casein protein powder should be less than 30 g, between 0.8 and 2.2 g per kg of body weight each day.
How to Pick a Safe Casein Powder Considering a Lack of FDA Regulation
Before diving into any supplement, it’s critical to recognize that the Food and Drug Administration (FDA) is not required to review the effectiveness or safety of supplements before they hit the market. Rather it’s up to the distributor and manufacturer to ensure that there are no impurities and that their packaging is accurately labeled (per Good Manufacturing Practice guidelines). However, the FDA can take a product off the market if it’s discovered to be unsafe or if its claims are misleading. To be a savvy and informed shopper, the FDA recommends looking to government and/or non-commercial sites such as the United States Department of Agriculture (USDA) and National Institute of Health (NIH) before you buy a supplement. Even better, address any questions and concerns with your healthcare provider. Be wary if a product touts its total safety or claims zero side effects. Moreover, all supplement labels are required to include both the name and location of either the distributor or manufacturer. You can reach out directly if you want more information about their product. And if you do experience a potential problem, be sure to report it to the FDA.
Additional Factors to Consider When Choosing a Casein Powder
Type of Casein You’ll typically find one of two forms of casein used in supplements: micellar and hydrolyzed. Micellar is the purest/least adulterated version and the one used most often. Hydrolyzed casein is actually micellar casein that’s been broken down into smaller peptides. But, it’s generally more expensive than micellar casein because of the extra processing that’s needed.Ingredients Take a peek at the ingredients before buying your casein. As with other supplements, be wary of products that have long lists. Shapiro says casein should contain between 23 g and 29 g of total protein and have about 100 to 140 calories per serving.Solubility When purchasing a powder supplement, you want to be sure it will dissolve quickly and easily. After all, you don’t want to sit there endlessly stirring your drink. And you definitely don’t want to drink chunks of powder!Reason for Consumption Some people take protein supplements to build muscle and bulk while others take it to lose weight. If you’re taking it for the former, you should buy supplements that have additional calories. For the latter, you’ll want to find a brand that’s just 100 percent protein.Allergies Casein might not be the right protein for you, especially if you have dairy allergies. Shapiro recommends speaking with a doctor if you think you might be lactose intolerant before using casein protein powders.
Here are our top picks for casein supplements.
