Casein is a slow-digesting dairy protein, which people sometimes take as a supplement. It contains all essential amino acids and releases them slowly, so people often take it before bed to help with recovery and reduce muscle breakdown while they sleep. Several studies have shown it helps boost muscle growth, along with a load of other benefits!
Casein contains several bioactive peptides that have been shown to benefit your immune and digestive systems - a good alternative to whey protein if you struggle with gastrointestinal distress as it also binds to and carries minerals like calcium and phosphorus, improving your digestibility.
Per standard scoop or 34g - Casein includes the following:
Fat: 1 gram
Carbohydrate: 4 grams
Protein: 24 grams
Iron: 4% of the RDI
Calcium: 50% of the RDI
We believe in a food first approach always, so consuming casein via milk, yoghurt & cheese is recommended. However, consuming casein via powder in shakes can be more practical.
Uni-trition top tip: Consume your casein protein before bed, as it breaks down over a much longer period of time. This will contribute to the reduction in DOMS and increase hypertrophy.