Why use casein protein in your next performance and active nutrition innovation?

In performance and active nutrition, there are many protein sources and blends for consumers to choose from, each providing unique benefits. But in a market that’s dominated by whey protein, casein protein could be your secret ingredient to standing out from the crowd. Keep reading to find out how.

Why use casein protein in your next performance and active nutrition innovation?

Casein protein is a high-quality protein source, with a unique digestion profile and mineral binding ability, which may support magnesium and calcium absorption.

Xiao, C.-W., Hendry, A., Kenney, L. and Bertinato, J. (2023). l-Lysine supplementation affects dietary protein quality and growth and serum amino acid concentrations in rats. Scientific Reports, 13(1). doi:https://doi.org/10.1038/s41598-023-47321-3.
Schuchardt, J.P., et al. (2024). Omega-3 world map: 2024 update. Progress in Lipid Research. Omega-3 world map: 2024 update – ScienceDirect

Casein and whey protein have distinct anabolic properties, which are attributed to differences in digestion. Read the below to find out about some of the key benefits casein protein offers over whey protein.

1. It provides a prolonged release of amino acids

Whey protein is an acid-soluble protein, leading to fast intestinal absorption.

Tang, J.E., Moore, D.R., Kujbida, G.W., Tarnopolsky, M.A. and Phillips, S.M. (2009). Ingestion of whey hydrolysate, casein, or soy protein isolate: Effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Journal of Applied Physiology, [online] 107(3), pp.987–992. doi:https://doi.org/10.1152/japplphysiol.00076.2009.



Casein protein on the other hand, clots in the stomach due to the acidic environment, which results in delayed gastric emptying.

Horstman, A.M.H. and Huppertz, T. (2022). Milk proteins: Processing, gastric coagulation, amino acid availability and muscle protein synthesis. Critical Reviews in Food Science and Nutrition, pp.1–16. doi:https://doi.org/10.1080/10408398.2022.2078782.
Boirie, Y., Dangin, M., Gachon, P., Vasson, M.-P. ., Maubois, J.-L. . and Beaufrere, B. (1997). Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the National Academy of Sciences, 94(26), pp.14930–14935. doi:https://doi.org/10.1073/pnas.94.26.14930.



This means it has a prolonged impact on blood amino acid levels,

Gorissen, S.H.M., Trommelen, J., Kouw, I.W.K., Holwerda, A.M., Pennings, B., Groen, B.B.L., Wall, B.T., Churchward-Venne, T.A., Horstman, A.M.H., Koopman, R., Burd, N.A., Fuchs, C.J., Dirks, M.L., Res, P.T., Senden, J.M.G., Steijns, J.M.J.M., de Groot, L.C.P.G.M., Verdijk, L.B. and van Loon, L.J.C. (2020). Protein Type, Protein Dose, and Age Modulate Dietary Protein Digestion and Phenylalanine Absorption Kinetics and Plasma Phenylalanine Availability in Humans. The Journal of Nutrition, 150(8), pp.2041–2050. doi:https://doi.org/10.1093/jn/nxaa024.



providing longer-lasting muscle protein synthesis. Casein protein has been shown to stimulate a higher level of muscle protein synthesis compared to whey protein over a 6 hour period.

Moreover, calcium caseinate protein boasts higher levels of several essential amino acids – histidine, methionine, phenylalanine and valine – than whey protein.

Gorissen, S.H.M., Crombag, J.J.R., Senden, J.M.G., Waterval, W.A.H., Bierau, J., Verdijk, L.B. and van Loon, L.J.C. (2018). Protein content and amino acid composition of commercially available plant-based protein isolates. Amino acids, [online] 50(12), pp.1685–1695. doi:https://doi.org/10.1007/s00726-018-2640-5.



These essential amino acids are proven to further support muscle protein synthesis via glutamine synthesis.

Wu, G. (2009). Amino acids: metabolism, functions, and Nutrition. Amino Acids, [online] 37(1), pp.1–17. doi:https://doi.org/10.1007/s00726-009-0269-0.

2. Casein protein can support with overnight recovery

Studies show that protein ingested before sleep is properly digested and absorbed, resulting in muscle protein accretion overnight.

Groen, B.B.L., Res, P.T., Pennings, B., Hertle, E., Senden, J.M.G., Saris, W.H.M. and van Loon, L.J.C. (2012). Intragastric protein administration stimulates overnight muscle protein synthesis in elderly men. American Journal of Physiology-Endocrinology and Metabolism, 302(1), pp.E52–E60. doi:https://doi.org/10.1152/ajpendo.00321.2011.
Res P.T., B. Groen, B. Pennings, M. Beelen, G.A. Wallis, A.P. Gijsen, J.M. Senden, and L.J. van Loon (2012). Protein ingestion prior to sleep improves post- exercise overnight recovery. Med. Sci. Sports Exerc. 44:1560-1569.



When athletes were provided with a single dose of 40 grams of casein protein prior to sleep, muscle protein synthesis was significantly higher (about 22%) compared to the placebo drink.

Res P.T., B. Groen, B. Pennings, M. Beelen, G.A. Wallis, A.P. Gijsen, J.M. Senden, and L.J. van Loon (2012). Protein ingestion prior to sleep improves post- exercise overnight recovery. Med. Sci. Sports Exerc. 44:1560-1569.



Casein protein’s slow-digesting properties make a great option for supporting prolonged muscle protein synthesis overnight, helping consumers like endurance athletes recover and perform at their best.

3. It results in a greater stimulation of protein synthesis rates

While whey protein is known to stimulate muscle protein synthesis faster,

Tang, J.E., Moore, D.R., Kujbida, G.W., Tarnopolsky, M.A. and Phillips, S.M. (2009). Ingestion of whey hydrolysate, casein, or soy protein isolate: Effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Journal of Applied Physiology, [online] 107(3), pp.987–992. doi:https://doi.org/10.1152/japplphysiol.00076.2009.



casein protein stimulates more overall muscle protein synthesis compared to whey protein.

Lacroix, M., Bos, C., Léonil, J., Airinei, G., Luengo, C., Daré, S., Benamouzig, R., Fouillet, H., Fauquant, J., Tomé, D. and Gaudichon, C. (2006). Compared with casein or total milk protein, digestion of milk soluble proteins is too rapid to sustain the anabolic postprandial amino acid requirement. The American Journal of Clinical Nutrition, 84(5), pp.1070–1079. doi:https://doi.org/10.1093/ajcn/84.5.1070.



Studies have shown that the prolonged release of amino acids by casein protein enables muscle protein synthesis to be stimulated for an extended period during the day.

Jorn Trommelen, Glenn, Nyakayiru, J., Holwerda, A.M., Smeets, J.S.J., Hendriks, F.K., Kranenburg, van, Antoine, Senden, J.M., Goessens, J.P.B., Gijsen, A.P. and Loon, van (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Reports Medicine, 4(12), pp.101324–101324. doi:https://doi.org/10.1016/j.xcrm.2023.101324.



For example, a study performed in healthy young individuals following exercise by Trommelen et al in 2023 showed that consuming large doses of a protein powder containing 80% casein (and 20% whey protein) could stimulate protein synthesis rates for at least 12 hours after ingestion. This was surprising, since ingesting more than 25 grams of protein resulted in a greater stimulation of protein synthesis rates, and for a longer period than was previously believed.

Jorn Trommelen, Glenn, Nyakayiru, J., Holwerda, A.M., Smeets, J.S.J., Hendriks, F.K., Kranenburg, van, Antoine, Senden, J.M., Goessens, J.P.B., Gijsen, A.P. and Loon, van (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Reports Medicine, 4(12), pp.101324–101324. doi:https://doi.org/10.1016/j.xcrm.2023.101324.

Interestingly, ingestion of a calcium caseinate combined with several weeks of endurance training, has also been shown to significantly increase exercise capacity and reduce overall body fat mass.

Knuiman, P., van Loon, L.J.C., Wouters, J., Hopman, M. and Mensink, M. (2019). Protein supplementation elicits greater gains in maximal oxygen uptake capacity and stimulates lean mass accretion during prolonged endurance training: a double-blind randomized controlled trial. The American Journal of Clinical Nutrition, 110(2), pp.508–518. doi:https://doi.org/10.1093/ajcn/nqz093.

4. Different casein proteins offer different digestion rates for more versatility

Sodium caseinate breaks down quickly compared to micellar casein and calcium caseinate for more rapid amino acid delivery, while micellar casein and calcium caseinate digest more slowly for prolonged nutrient release compared to sodium casein protein.

Boulier, A., Denis, S., Henry, G., Guérin, S., Alric, M., Meunier, N., Blot, A., Pereira, B., Malpuech-Brugere, C., Remond, D., Boirie, Y., Baniel, A., Richard, R., Dupont, D. and Boudry, G. (2023). Casein structures differently affect postprandial amino acid delivery through their intra-gastric clotting properties. Food Chemistry, 415, p.135779. doi:https://doi.org/10.1016/j.foodchem.2023.135779

These differences stem from their intra-gastric clotting properties, directly influencing absorption rates and functional applications in nutrition. This highlights just how versatile different caseinates can be – allowing you to create solutions that offer different nutrient releases for different applications.

Casein protein in performance and active nutrition: from underdog to champion

With unique benefits compared to other proteins, casein protein offers untapped potential in a crowded performance nutrition market.

Ready to turn this underdog into a champion? Click here to find out more.