Casein Protein Powder Nutrition Facts and Health Benefits

Casein protein powder is a protein that is derived from milk. A complete protein, casein contains the nine essential amino acids that are important for the body.  Amino acids are known as the building blocks of protein and are an important part of a balanced diet. 

Casein protein powder is high in protein which is slowly digested and absorbed in the body, leading to feeling satiated longer. Some people take casein protein powder as an extra protein source to complement their protein-based whole foods intake. Some people opt for adding casein protein powder to their diet to build muscle mass and strength.

 “Casein protein powder offers the most benefits to individuals who have increased protein needs, such as athletes; it may also help with general weight loss,” says Grace Clark-Hibbs, MDA, RDN, Portland, Oregon-based registered dietitian, gut health expert, and owner of Nutrition with Grace.

Casein Protein Powder Nutrition Facts

The nutritional benefits of Casein protein powder can vary based on the brand you choose. Here is the following nutritional information for one scoop of casein protein powder based on the brand Ascent Native Fuel. This brand contains micellar casein, natural flavors, gum blend, sunflower lecithin, stevia leaf extract, and sea salt.

This information is for one serving size of casein protein powder. Currently, the USDA doesn’t list the nutritional benefits of casein protein powder.

Carbs

A serving of casein protein powder has 1 gram of total carbohydrate, 1 gram of fiber, and zero sugar. Casein protein powder isn’t a good source of carbs or fiber, which are considered important nutrients. An essential nutrient, carbohydrates provide the body with energy in the form of glucose. 

Fiber is a type of carbohydrate that isn’t digestible and aids in feeling full longer and having regular bowel movements. 

Fats 

Casein protein powder doesn’t contain fat.

Protein

Protein is the main focal point of casein protein powder. One serving of casein protein powder is one scoop (approximately 32 g) that provides 25 grams of protein. Casein contains all nine essential amino acids and is a complete protein.

Vitamins and Minerals

A good source of calcium, this brand of casein protein powder contains 667 grams of calcium and offers 50% of the daily value of calcium intake. Calcium is an important mineral for many functions in the body, including bones, teeth, hormone creation, muscle function, and the circulatory system.

This casein protein powder also has some potassium of 78 grams per serving but is only 2% of the daily value. 

Calories

One serving of casein protein powder has 110 calories. 

Health Benefits

There is evidence to support the health benefits of casein protein powder.

Increases Satiety

The body digests casein protein powder slowly, which reduces appetite and feeling hungry. “Casein protein is a slow digesting protein, which means it is slowly broken down into amino acids that are gradually absorbed by your cells over a long period of time,” says Clark-Hibbs. “Casein protein powder can help you feel full for longer because it takes longer for the body to digest and absorb than other types of protein.”

For the best results, combine casein protein powder with a fat and carbohydrate source. She explains, "it is recommended to combine it with some carbohydrates and a little fat, like a banana and nut butter smoothie or your morning pancakes.”   

May Promote Muscle Development

Casein protein powder can be beneficial for muscle development because of the slowness of breaking down the casein protein in the body. “The slow digestion rate allows for a steady release of amino acids into your bloodstream for up to four to five hours after consuming it,” says Clark-Hibbs.  “This prevents your body from breaking down the protein in your muscles when you haven't eaten for a while, which maintains muscle integrity and promotes muscle development.”

The time you consume casein protein powder can also influence muscle growth.  “According to a review by the International Society of Sports Nutrition (ISSN), this characteristic increases the body's metabolic rate and promotes muscle development during periods of fasting - like when you're sleeping,” says Clark-Hibbs. “This is especially true when the casein supplement is taken after resistance training and 30 min before going to sleep.”

May Increase Muscle Mass

People who want to build muscle mass may add casein protein powder to their diet to complement their exercise or training program. “Casein powder supplementation has been shown to benefit anyone looking to increase their muscle mass and strength,” says Clark-Hibbs.

“This includes men and women of all ages and activity levels and is especially true when combined with resistance training at least three times per week.”

May Aid in Weight Loss

Because casein protein powder is slow for the body to process, digest, and absorb, this can lead to consuming less volume of food. “Incorporating casein protein powder into an overall healthy diet and active lifestyle has also been shown to help with fat and overall weight loss,” explains Clark-Hibbs.

In two randomized, blind-controlled studies, people who ate casein protein 30 minutes before eating ate less during their meal compared to people who didn’t.

https://doi.org/10.3945/an.113.003723

Allergies

Milk is a common food allergy. Because casein protein powder is derived from milk, you’ll want to avoid casein protein powder if you have a dairy allergy. 

Adverse Effects

Casein protein powder is generally considered a safe food to consume among healthy adults. “There are no adverse effects of taking casein protein powder in otherwise healthy adults,” says Clark-Hibbs.

But if you have certain health ailments, you may need to avoid casein protein powder.  “Individuals with kidney and liver conditions should avoid casein supplementation because low-protein diets are usually recommended in these situations,“ she says. 

Varieties

There are many brands that offer casein protein powder and you can purchase from online retailers or health food shops. Each brand has their own recipe and some may add additional ingredients, including flavoring and sweeteners, which can affect the nutritional benefits.  Be aware that if a brand adds sweeteners, the levels of carbohydrates and sugar will increase. 

Choose a brand that has minimal ingredients and review the nutrition facts before purchasing to ensure that it has the amount of protein you need without unnecessary ingredients, such as fillers. 

Storage and Food Safety

Check the storage guidelines on the package of your casein protein powder. In general, it’s best to store in a dry, cool place. 

Make sure the bag or container is closed properly to ensure freshness. There may be a  “best if used by date,” and this indicates when the protein powder will have the best quality and flavor but it's not an indicator of if the food is safe to consume.

How to Prepare

Most brands offer up ideas and recipes on the packaging on how to use your protein powder. Casein protein powder combines well with water and other liquids, such as juice or blended into a smoothie. 

You can also blend into yogurt, oatmeal, shakes,or even baked goods, such as muffins, cookies or savory recipes, for an added protein boost.