Benefits of Casein Protein Powder

Benefits of Casein Protein

Everyone makes casein protein sound so great. And the truth is, there are so many casein protein benefits!

In reality, it’s not the end all be all of protein powders. However, adding a few scoops of casein into your daily diet can have tremendous positive impact on your physique and overall health.

If you want to burn more fat, increase your strength, boost your immune system, look better, build more lean muscle mass, increase power output, and reduce cravings, then look no further.

Casein protein has been proven in numerous medical studies to improve weight loss, boost strength gains, and significantly improve physical performance and lean muscle gains.

According to a recent study published in the British Journal of Nutrition, protein is an ideal supplement to build muscle, increase metabolism, and aid in weight loss.

Individuals that consumed more protein had a 37% greater reduction in waist size and 17% greater reduction in body fat.


Casein provides a slow-digesting protein which helps to prolong the anabolic window and has been shown to provide a slow and steady supply of amino acids for up to eight hours.  Which is why casein is the most popular protein supplement today, second only to whey protein.

Hence, as we mentioned, casein protein provides a slow and steady stream of nutrients that keeps muscle protein synthesis extended for longer and in return reduces muscle protein breakdown.

Muscle growth can only occur if muscle protein synthesis exceeds muscle protein breakdown.

You should care about muscle protein synthesis because it is one of the biggest areas where athletes fail. This can’t be you, especially if you plan on having a better, awesome looking body.

Most professional fitness models and dedicated gym goers hit the scientifically proven daily protein intake range of 1 and 2 grams of protein per pound of body weight per day.

If you’ve been hitting the gym for a few months and are not getting the results you are after, make sure you’re getting adequate amounts of protein.

If you’re trying to get a good looking body, you better be getting enough protein. Without it, your muscles won’t grow. Period.

Casein Protein 101

Casein is one of the two types of proteins found in milk: whey and casein proteins.

Casein protein is separated and filtered out from the whey, carbs, and fat of the milk protein and then dried, packaged, and sold in powdered form known as micellar casein. Adding liquid back into the powder allows for easy reconstitution of the protein.

Seven Casein Protein Benefits

Casein protein truly has both physical performance and health benefits. Here is a list of the seven best reasons to add casein protein into your diet:

1. Helps build lean muscle mass

One of the key benefits of taking casein protein powder is its ability to help you build more muscle. In a recent 10-week study, two groups were split up, a control group given a placebo and a group given casein protein and amino acids. Individuals who took the protein combination gained more lean mass, increased their muscle mass and body strength.

Another study showed that men who drank casein protein and whey protein combined gained significantly more muscle mass than the individuals who just consumed whey protein on its own without the casein.

2. Reduces Cravings

Casein protein has been shown to provide a slow and steady supply of nutrients for as long as eight hours. Increased protein intake also has been shown to balance the two hormones Ghrelin and Leptin which causes a decrease in hunger cravings.

3. Lose Weight – Burn Fat

A study conducted in the Netherlands found that individuals who supplemented casein protein had a better overall fat to muscle ratio and higher metabolic rate during resting periods. Reaching the required daily intake of protein also appears to aid the process of fat loss when paired with proper diet and exercise.

4. Improve physical performance

Studies have shown that adding 20-40 grams of casein protein post training can enhance physical performance, boost power output, increase muscle endurance and strength. In lamest terms, you’ll bench more, lift heavier, have more raw strength (more push-ups anyone?), and you won’t fatigue as fast during working sets. What does this mean for you? In the long term you’ll lose more weight, decrease your body fat percentage, and increase the overall look of your physique for the better.

5. Look better

Individuals who reach daily required protein intake have been shown to have lower body fat percentages. Lower body fat means more defined facial and body features, resulting in a more aesthetically pleasing body. Not only that, lower body fat decreases your risk of sickness and disease.

6. Increase muscle protein synthesis and boost recovery

Casein protein aids your muscles by fueling them with the correct nutrients needed for muscle protein synthesis. Which is the act of your body repairing your muscles and building new, stronger muscles to replace the old ones. A boost in recovery will allow you to train with more consistency and frequency which in the long term means more results!

7. Boosts Immunity and Energy

Casein protein enhances the effect of leptin, the hormone that affects energy levels. Protein is used by your body as fuel, which basically means more sustainable energy throughout the day.

Casein protein is also packed full of nutrients and antioxidants like Vitamin E and Vitamin C, among others which work synergistically together to help fight illness and disease!

Best Casein Protein Supplement?

Casein protein has so many amazing qualities that all athletes need to consider.

Its what separates the above average from the average. Athletes who hit their daily protein intake are the ones seeing the most results. This isn’t some sales pitch. If you are not getting the right amount of protein EVERY single day,  you won’t see the changes you’re training so hard to get.

90% diet, 10% training, you’ve probably heard that ratio before.

For those of you who don’t like to procrastinate and actually put in hard work, we have something for you.

Prior to this article you’re reading now, the onlinestrength team spent 66 hours researching casein.

With a combined effort of nearly 66 hours of research we were able to narrow down the decision to the #1 best casein protein.

Now you don’t have go through all that stress of reading thousands of reviews some of which are written by 90 year old grandmas who accidentally purchased the wrong product. (true story)

We went by a very rigid and specific review methodology that brought our list from 200+ different casein proteins down to the absolute best one.

Optimum Nutrition 100% Casein Protein

That is our top recommend choice for anyone looking to give casein protein a try.

Take a chance on this guys, we put a lot of effort into this.

If you think there has been a mistake, please let us know and we will fix the mistake and update our article!

Reviewed, ranked, and written by the professional editorial team

This research is supported by you, our readers, through our independently chosen links, which earn us a commission. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.