Casein is one of the major protein components of milk, and it might have a number of nutritional benefits. The Women's Health Fitness website describes casein as a good source of slow-release amino acids, saying, "Protein foods containing casein will ... [cause] a slow, prolonged release of amino acids into your bloodstream." Although all sources of casein are dairy in nature, the protein can be found in a variety of foods.
Milk
Cow's milk is a source of casein--about 80 percent of the protein in milk is casein, according to Men's Total Fitness. Skim milk has more casein per ounce than 2 percent milk or whole milk because it has enriched protein and is lower in fat, relative to volume. The U.S. Department of Agriculture recommends 3 cups of milk or milk products per day for adults.
Nutrition Bars
Many nutrition bars are supplemented with casein to provide a source of all the essential amino acids, according to World's Healthiest Foods. Milk protein isolate, a common nutrition bar ingredient, is about 80 percent casein.
Protein Powders
There are many types of protein powders, but whey, soy and milk protein isolate are the most common, according to Bodybuilding.com, a site for people interested in adding muscle mass. The site suggests that milk protein isolate powders contain the most casein, and it recommends them for building muscle mass quickly.
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