Casein: Properties, Uses, Benefits, Mechanism of Action, Recommended Dosage and Side Effects

It is a form of protein that is extracted from milk.

Both cow’s milk and human milk contain different amounts of casein.

Caseins are defined as proteins that coagulate and precipitate from skim milk when the pH of the milk is adjusted to a pH of 4.6 at 20 ° C.

While casein powder is the most popular protein supplement among fitness enthusiasts and athletes, casein protein is also very popular due to the benefits it offers.


  • Pure casein is an amorphous white solid with no taste or odor.
  • The specific gravity of casein is 1.25 to 1.31.
  • Casein is a mixture of phosphoproteins of different molecular weight.
  • Casein is a lyophilic colloid similar to albumin and gelatin. -It is isoelectric at pH 4.6 where its solubility in water is 0.01 percent.


In pure form, it is an amorphous, tasteless and odorless white solid, while its commercial type is yellowish with a pleasant smell and taste. It is presented in containers of 1800 to 2000 grams.

Uses and benefits

Casein is used in prepared foods, medicines, and dietary supplements

It appears to have some benefits over casein when it comes to satiety and protein synthesis, but whey has other benefits that casein does not.

There seems to be a growing consensus that combining whey and casein together leads to better results.

For an athlete, bodybuilder, or just someone who goes to the gym twice a week, taking casein has many benefits. Even sedentary people will benefit from casein, with increased satiety, improved metabolism, and better sleep.

Mechanism of action

Casein protein, when digested, forms a mass that causes a feeling of fullness in the stomach and releases nutrients and amino acids into the bloodstream for a longer period.

This can help the individual feel fuller longer, and also keep protein synthesis rates high.

Recommended dose

The amount of protein you need is influenced by many factors, whether you are young or old, whether you are active or inactive (studies have shown that athletes require twice as much protein as sedentary people).

If you are looking to build muscle or lose weight it can also affect the dosage. Body weight and muscle mass can also have an impact, as can gender.

Examining probably gives the best advice, as it only considers studies done in humans and points its information to a variety of individuals.

They divide society into three groups: athletes and highly active people (1.5 to 2.2g / kg), people who try to lose weight while preserving muscle mass (1.0 to 1.5g / kg) and sedentary people who do not seek to change their body composition (0.8 g / kg and more).

Generally, the recommended dose is 30 grams mixed with water or skim milk half an hour before bedtime.

Because casein is a slow-digesting protein, it is more suitable to take before bed or as a meal replacement rather than after training.

You can have a scoop or have a whey protein shake after training and a casein protein shake before bed.

Many supplement companies pre-mix the two together, but find the option that provides the best value for money and protein per serving.

Side effects

There are essentially no side effects to taking casein, unless you have a lactose or dairy allergy.

If a glass of milk or a serving of dairy causes lip swelling, hives, or other significant symptoms, you may have a lactose allergy.

Side effects of this can be nausea, bloating, headaches, and similar minor complaints, but nothing too serious.


Casein is generally made from skim milk (rarely whey), using one of three methods:

  • Casein curd naturally sour when enough lactic acid is developed from the fermentation of milk sugar by the ever-present Streptococcus lactisi bacteria.
    Acid casein is precipitated by adding dilute hydrochloric acid or sulfuric acid.
  • For rennet casein, warm skim milk is fixed with rennet extract until the calcium paracaseinate coagulates, after which the clot is cut into small pieces to allow the whey to drain.

In all three methods, the whey is extracted, the curd is washed with water, drained or pressed, hot air dried, crushed, and packaged for sale. Rennet casein retains much of the calcium phosphate in milk.

Warnings and Contraindications

There is a lot of debate right now as to whether or not high protein diets are safe.

Concern about kidney problems has finally disappeared (protein will not affect healthy kidneys), but some studies indicate that problems can develop in people predisposed to kidney damage.

Low protein diets lead to a lower risk of mortality in those under 65 years of age.