Casein protein powder is a slow-digesting protein supplement that can be taken on its own, or alongside whey protein to enhance protein synthesis, help you build muscle, and to increase your intake of essential amino acids.
Like whey protein, the best casein protein powders offer you a great way to increase your protein intake from high-quality sources, leading to muscle growth and weight loss. They are slow-digesting, packed full of amino acids, and act as an awesome post-workout supplement (1).
What’s more, many of the best casein protein powders are high in calcium, and low in fat and carbs, making them the perfect protein supplement for athletes and bodybuilders. Casein also tastes great when mixed into puddings and protein shakes, making it a great recovery supplement.
Our team of in-house supplement and nutrition experts have compared and reviewed all of the best casein protein powders on the market. This includes the best casein protein for athletes, bodybuilders, and in terms of value for money.
Best Casein Protein Powders
- Transparent Labs Grass-Fed Casein
- Legion Casein+
- Ascent Native Fuel
- NAKED Casein
- Muscle Feast Grass Fed Micellar Casein
- Optimum Nutrition Gold Standard
- Dymatize Elite Casein
Top 7 Best Casein Protein Powders
Here at BigBlueTest we compare all of the best casein protein powders.
That means stacking up each health supplements nutritional benefits, taste, value for money, and amino acid content, so that you can make an informed choice quickly.
Let’s get started with our best all-round casein protein.
1. Transparent Labs Grass-Fed Casein
Topping our list of the best casein protein powders is Transparent Labs Grass-Fed Casein.
Transparent Labs Grass-Fed Casein is a source of pure micellar casein, derived from grass-fed cattle. It contains a rich profile of essential amino acids, and is virtually free of carbohydrates.
Unlike cheaper casein protein powders made from calcium caseinate, which are non-sustaining, Transparent Labs Grass-Fed Casein is a slow-digesting casein supplement that is perfect for nighttime recovery and muscle growth during sleep.
Transparent Labs Grass-Fed Casein contains 120 calories per serving, 25 grams of protein, and accounts for just 1% of your recommended daily allowance of fats and carbs.
Not only does Transparent Labs Grass-Fed Casein taste great, but it is free from artificial sweeteners, artificial preservatives, colors and fillings. It is also gluten-free and non-GMO.
If you are looking for a 100% clean, high-quality source of casein protein, then Transparent Labs Grass-Fed Casein is a fantastic option. It will deliver a sustained-release of protein and essential amino acids while you sleep, keeping your body in an anabolic state for up to 8 hours (2).
Key Features
- Contains 25 grams of protein per serving
- Made from 100% pure micellar casein, and contains virtually no fat or carbohydrates
- Non-GMO, gluten-free, and free of artificial sweeteners, and artificial flavors
Dosage
- 1 scoop post-workout or before bed
Price
- $
2. Legion Casein+
Next on our list of the best casein protein powders is Legion Casein+.
Like Transparent Labs, Legion have created a brilliant casein protein powder made from high-quality micellar casein. It is produced in Ireland, and made from Irish grass-fed cattle, regarded as one of the highest quality cattle stocks on earth.
Legion Casein+ contains 140 calories per serving, 26 grams of protein, 2g of fat, and 5g of carbs. On top of this, Legion also bulk in 5.2g of branched-chain amino acids (BCAAs) which act as the building blocks for protein synthesis.
In total there are 13g of amino acids contained in Legion Casein+, and 3g are made up of leucine which is key in kicking off the process of protein synthesis.
Legion Casein+ is the perfect nighttime protein supplement, and will provide your body with slow-release amino acid and protein stores over night. It is made from 100% pure micellar casein and is non-GMO, and gluten-free.
Available in 5 great flavors, Legion Casein+ is a bulletproof protein supplement.
Key Features
- Contains 26 grams of protein per serving
- Contains 13 grams of amino acids, 5.2 grams of which are BCAAs
- Non-GMO, gluten-free, 5 great flavors
Dosage
- 1 scoop post-workout or before bed
Price
- $
3. Ascent Native Fuel Micellar Casein
If you are looking for a casein protein powder that is Informed Sports Certified, then Ascent Native Fuel Micellar Casein is your best bet.
While the ingredient profile lines up closely with other top casein protein powders, Ascent is really popular with athletes thanks to its certification confirming that it contains zero banned substances.
Made in Denver, Colorado, Ascent Native Fuel products only use high-quality protein sources, and are gluten-free, soy-free, and rBST/rBGH free.
Ascent Native Fuel contains 120 calories per serving, 25 grams of protein, 5 grams of carbs, 1 gram of fat. Like Legion Casein+. Ascent Native Fuel contains 4.9 grams of branched-chain amino acids, and a total of 10.7 grams of essential amino acids.
This rich amino acid profile, ensures that your body is nourished with enough protein and amino acid sources to keep you in an anabolic state while you sleep (3).
Available in chocolate supreme, chocolate peanut butter, and vanilla bean flavors, this top casein protein powder for athletes is a top option.
Key Features
- Contains 25 grams of protein per serving
- Contains 10.7 grams of amino acids, 4.9 grams of which are BCAAs
- Independently tested and checked for banned substances by Informed Sports
Dosage
- 1 scoop post-workout or before bed
Price
- $
4. NAKED Casein
Next on our list of the best casein protein powders is NAKED Casein.
NAKED Casein is another high-quality casein supplement that offers excellent value for money. It is made in the United States, and contains 100% pure slow-digesting micellar casein.
Each serving of NAKED Casein contains 110 calories, 26 grams of protein, and zero fats or carbohydrates. It comes in an unflavored option which is great for adding to smoothies, puddings, and shakes. There is also a chocolate and vanilla option for those who like flavors.
NAKED Casein helps to improve body composition, and promotes muscle growth and muscle mass during sleep. It is also gluten-free, soy-free, non-GMO and free from additives, and artificial sweeteners.
If you are looking for a casein protein powder that is high in protein, and contains zero fat or carbohydrates then NAKED Casein in the casein supplement for you.
Key Features
- Contains 26 grams of micellar casein protein per serving
- Zero carbs, and fats
- Made in the US, non-GMO, gluten-free, soy-free, and free from artificial sweeteners
Dosage
- 1 scoop post-workout or before bed
Price
- $
5. Muscle Feast Grass Fed Micellar Casein
Muscle Feast Grass Fed Micellar Casein is a traditional casein supplement for bodybuilders.
Muscle Feast Grass Fed Micellar Casein contains 19 grams of protein per serving, as well as 4.2 grams of branched-chain amino acids, 1.9g of which are leucine.
Like other top casein supplements, Muscle Feast Grass Fed Micellar Casein is derived from grass-fed cattle and is free from artificial growth hormones (rBST/rBGH), gluten, soy, and artificial sweeteners or fillers.
Containing less calories (88 calories per serving) than other leading casein supplements, Muscle Feast Grass Fed Micellar Casein is a good option for anyone who wants to increase protein before bed, without onboarding too many extra calories.
Muscle Feast Grass Fed Micellar Casein is available in chocolate, unflavored, or vanilla flavors.
Key Features
- Contains 19 grams of micellar casein protein per serving
- Contains only 88 calories per serving, and is extremely low carb and low in fats
- Non-GMO, containing zero artificial sweeteners, additives, and artificial growth hormones
Dosage
- 1 scoop post-workout or before bed
Price
- $
6. Optimum Nutrition Gold Standard 100% Casein
Next on our list of the best casein protein powders is Optimum Nutrition Gold Standard 100% Casein.
Optimum Nutrition Gold Standard 100% Casein could easily sit much higher up our list of the best casein protein supplements. It contains 120 calories per serving, 24 grams of protein, 11 grams of carbs, 2 grams of fat, and is fortified with magnesium, and zinc.
Optimum Nutrition Gold Standard 100% Casein is made from high-quality micellar casein, and also contains 10g of essential amino acids in each serving. It is built to support muscle recovery, muscle building, and muscle growth during sleep.
The inclusion of magnesium and zinc also help to boost the immune system, and assist with muscle protein synthesis (4).
Optimum Nutrition is one of the top bodybuilding supplement brands in the world. It can easily be stacked with other Optimum Nutrition supplements like whey protein, creatine, and amino acids.
Like the other top casein supplements on our list, Optimum Nutrition Gold Standard 100% Casein is non-GMO, gluten-free, and contains zero artificial growth hormones.
Key Features
- Contains 24 grams of micellar casein protein per serving
- Contains 10g of EAAs (essential amino acids) per serving
- Fortified with magnesium and zinc to boost immune system and muscle protein synthesis
Dosage
- 1 scoop post-workout or before bed
Price
- $
7. Dymatize Elite Casein
One of the lesser known names in the bodybuilding space is Dymatize. But trust us, they are worth looking out for.
Dymatize Elite Casein contains 130 calories per serving, 25 grams of protein, and only 2 grams of fat, and 2 grams of carbs. Alongside the rich protein content, Dymatize Elite Casein contains 5.2 grams of BCAAs, 2.3 grams of which are leucine.
Dymatize Elite Casein is made from high-quality, 100% pure micellar protein, and is available in 4 great flavors (chocolate, cookies and cream, cinnamon bun, and vanilla). It is non-GMO, gluten-free, and contains no artificial sweetners.
If you are looking for an affordable casein supplement that is high-quality, and includes a rich blend of branched-chain amino acids, then Dymatize offer a brilliant option (5).
Key Features
- Contains 25 grams of protein per serving
- Contains 5.2 grams of BCAAs, 2.3 grams of which are leucine
- Affordably prices, non-GMO, and gluten-free
Dosage
- 1 scoop post-workout or before bed
Price
- $
Casein Protein Buying Guide
Now that we completed our guide covering the best casein protein powders, let’s now turn our attention to our casein protein buying guide.
Here we walk you through exactly what casein protein is, how it differs to whey protein, and why casein protein powder is packed full of muscle building benefits.
Let’s get started.
What is Casein Protein?
Casein protein is derived from cows milk, and is a high-quality protein source that is packed full of essential amino acids like histidine, methionine and phenylalanine.
Like whey protein, casein protein is a byproduct of cheesemaking. When digestive enzymes and acids are added to heated milk, the casein in milk starts to coagulate and separate from the liquid whey protein.
While liquid whey protein is then washed and dried into powdered format, the curds of casein protein can be dried to create casein protein powder, or used to form cottage cheese.
Casein protein is a slow-digesting protein that provides your body with a slow-release supply of protein, and amino acids which can fuel the body during fasting periods like sleep.
Casein also contains a host of bioactive peptides which help to boost the immune system and digestive health. These same bioactive peptides have been seen to reduce blood pressure and the risk of blood clots (7).
What is Micellar Casein Protein?
Micellar casein protein is the most natural form of casein protein. It resembles the chemical structure of milk, and supports the body in creating small balls called micelles within the stomach during digestion.
These micelles slow down absorption rates as they take the body longer to breakdown and metabolize. This process makes casein protein an excellent source of slow-release protein during fasting periods like sleep (8).
Casein Protein vs Whey Protein
If you are taking protein supplements to boost muscle mass then it’s important to understand the difference between whey protein and casein protein.
Whey protein is the perfect protein supplement for accessing fast-release protein that can help fuel workouts and fire up protein synthesis. It contains a larger number of branched-chain amino acids (leucine, isoleucine, and valine) which help to jumpstart muscle protein synthesis (9).
Many of the best bodybuilders and strength athletes supplement with whey protein isolate throughout the day and around workouts to keep the body in an anabolic state. But these stores of protein are used quickly by the body, leading to protein depletion overnight.
Casein protein is a slow-release protein. When you consume casein protein it reacts with acid in your stomach to form curds that that delay the absorption process.
Taking casein protein before bed means that you fuel your body with a protein source for up to 8 hours while you sleep. Some of the best casein protein powders are also bulked up with high-quality BCAA sources which supply the body during rest.
Casein Protein Benefits
Like whey protein, casein protein provides you with a rich array of health benefits. Particularly if you are looking to build muscle mass, and aid muscle recovery.
- Muscle Building – to effectively build muscle you need to consume 1 gram of protein per lb of body weight. Supplementing with casein protein helps increase your protein intake alongside fast-absorption whey protein (10)
- Maintain Anabolic State – when you enter fasting periods like sleep, your body naturally moves from an anabolic state to a catabolic state. This means your body is breaking down muscle instead of building muscle. Casein protein is an excellent source of slow-release protein that will help to maintain anabolism overnight
- Muscle Recovery – casein protein is an excellent post workout protein shake, because it is packed full of essential amino acids and high-quality protein that will supply recovering muscles for hours
- Fat Loss – casein protein supplements help to aid fat loss when taken alongside a calorie controlled diet. They also protect lean muscle mass (11)
Casino Protein Side Effects
The great thing about casein and whey protein is there are zero side effects (12).
It is possible to safely consume casein protein throughout the day without noticing any unwanted side effects like nausea, stomach cramps, or an upset stomach.
Certain people with kidney or liver problems should be careful when taking any form of protein supplements, and should consult a doctor before use.
With that said, any time that you change your diet or add increased protein into your daily routine you may experience changes to digestive patterns. This could mean bloating, or a general intolerance.
But multiple scientific studies have shown both whey protein and casein protein to be safe for use.
Keto & Lactose-Free Diets?
Lactose and casein are components of milk, but that does not mean that they react the same way when consumed in the human body.
Someone who is allergic to casein and other milk proteins may not be allergic to lactose, and visa versa (13). Often you see casein included in lactose-free products, which means if you are lactose intolerant, you can still potentially supplement with casein.
Likewsie, casein protein can also be taken as part of a keto-diet. The only thing you need to consider is the fat and carbohydrate content that also makes up some of the best casein protein powders. Ultimately, you are best off choosing a casein protein powder which is fat free, and carb-free to maintain ketosis.
Casein Protein Buying Tips
While casein proteins are safe, always check the ingredients in your casein protein shake before you buy.
Some casein protein powders include cheaper casein protein sources like calcium caseinate rather than micellar casein which are faster to absorb and contain less health benefits.
Other casein protein powders may include growth hormones, or artificial sweeteners like stevia. Our advice is to pick a high-quality protein powder like those outlines above.
Each is non-GMO, gluten-free, and contains zero artificial flavors or sweeteners. What’s more, each casein protein powder is made from high-quality micellar casein derived from grass-fed cows in the USA, and Europe.
What’s more, always compare the price and ingredients in casein protein powders. Some casein powders contain very similar macronutrient profiles but are double the price of similar supplements.
Likewise, if you are already supplementing with BCAAs, make sure you pick a pure casein protein powder to avoid doubling up your amino acid intake unnecessarily.
Best Casein Protein Bottom Line
We have now completed our guide outlining the best casein protein powders on the market.
Casein protein is a valuable slow-release protein source that can help you maintain an anabolic state while you sleep. Subsequently boosting your ability to build muscle, blitz body fat, and increase muscle growth overnight.
Before buying your next casein protein supplement, make sure you check the macronutrient profile to make sure that you are building the right macros into your daily supplement intake. And always check to make sure that the casein protein powder you are buying uses high-quality protein sources.
If you’d like to learn more about the best BCAAs, whey protein, or creatine powders online, check out our detailed guides.
References
- Reidy PT, Walker DK, Dickinson JM, et al. Protein blend ingestion following resistance exercise promotes human muscle protein synthesis. J Nutr. 2013;143(4):410-416. doi:10.3945/jn.112.168021
- Kanda A, Nakayama K, Sanbongi C, Nagata M, Ikegami S, Itoh H. Effects of Whey, Caseinate, or Milk Protein Ingestion on Muscle Protein Synthesis after Exercise. Nutrients. 2016;8(6):339. Published 2016 Jun 3. doi:10.3390/nu8060339
- Reidy PT, Rasmussen BB. Role of Ingested Amino Acids and Protein in the Promotion of Resistance Exercise-Induced Muscle Protein Anabolism. J Nutr. 2016;146(2):155-183. doi:10.3945/jn.114.203208
- Holeček M. Branched-chain amino acids in health and disease: metabolism, alterations in blood plasma, and as supplements. Nutr Metab (Lond). 2018;15:33. Published 2018 May 3. doi:10.1186/s12986-018-0271-1
- Shankaran M, King CL, Angel TE, et al. Circulating protein synthesis rates reveal skeletal muscle proteome dynamics. J Clin Invest. 2016;126(1):288-302. doi:10.1172/JCI79639
- Roy D, Ye A, Moughan PJ, Singh H. Composition, Structure, and Digestive Dynamics of Milk From Different Species-A Review. Front Nutr. 2020;7:577759. Published 2020 Oct 6. doi:10.3389/fnut.2020.577759
- Churchward-Venne TA, Pinckaers PJM, Smeets JSJ, et al. Myofibrillar and Mitochondrial Protein Synthesis Rates Do Not Differ in Young Men Following the Ingestion of Carbohydrate with Milk Protein, Whey, or Micellar Casein after Concurrent Resistance- and Endurance-Type Exercise [published correction appears in J Nutr. 2019 Jun 1;149(6):1097]. J Nutr. 2019;149(2):198-209. doi:10.1093/jn/nxy244
- Lappa IK, Papadaki A, Kachrimanidou V, et al. Cheese Whey Processing: Integrated Biorefinery Concepts and Emerging Food Applications. Foods. 2019;8(8):347. Published 2019 Aug 15. doi:10.3390/foods8080347
- Baltazar-Martins G, Brito de Souza D, Aguilar-Navarro M, Muñoz-Guerra J, Plata MDM, Del Coso J. Prevalence and patterns of dietary supplement use in elite Spanish athletes. J Int Soc Sports Nutr. 2019;16(1):30. Published 2019 Jul 18. doi:10.1186/s12970-019-0296-5
- Bendtsen LQ, Lorenzen JK, Bendsen NT, Rasmussen C, Astrup A. Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled clinical trials. Adv Nutr. 2013;4(4):418-438. Published 2013 Jul 1. doi:10.3945/an.113.003723
- Murphy CH, Shankaran M, Churchward-Venne TA, et al. Effect of resistance training and protein intake pattern on myofibrillar protein synthesis and proteome kinetics in older men in energy restriction. J Physiol. 2018;596(11):2091-2120. doi:10.1113/JP275246
- Jianqin S, Leiming X, Lu X, Yelland GW, Ni J, Clarke AJ. Effects of milk containing only A2 beta casein versus milk containing both A1 and A2 beta casein proteins on gastrointestinal physiology, symptoms of discomfort, and cognitive behavior of people with self-reported intolerance to traditional cows’ milk [published correction appears in Nutr J. 2016;15(1):45]. Nutr J. 2016;15:35. Published 2016 Apr 2. doi:10.1186/s12937-016-0147-z
