Casein is one of two major proteins found in milk; the other is whey. Casein is most often available in powder form, and it can be mixed with water, milk or in food. It is a complete source of protein, so it's a good choice if you're looking to build and maintain lean muscle mass. Casein supplements are not regulated by the Food and Drug Administration -- no supplements are -- so consult your doctor before trying them.
Complete Proteins
A complete protein is also referred to as a high-quality protein. This means that it contains all of the essential amino acids your body needs for various processes but can't produce them on its own. Of the total of 20 amino acids the body uses, eight of them are considered to be essential. Casein contains all eight of these amino acids, which is why it's a popular choice among bodybuilders and athletes looking to gain strength and size.
Absorption
Although whey and casein proteins are derived from the same source and are both complete proteins, they vary significantly in terms of digestion and absorption rates. While whey is considered a fast-absorbing protein, casein may take more than four times longer to completely exit your intestinal tract. This isn't necessarily a bad thing. Dr. David Ryan of Bodybuilding.com says casein is an ideal protein to consume before you go to bed at night. It helps maintain a high amino acid level in your body as you sleep. The result is that your body is able to more efficiently build, repair and maintain lean muscle mass.
Dosage
The Centers for Disease Control and Prevention recommends making protein 10 to 35 percent of your daily calories. Based on a 2,000-calorie diet, this is between 200 and 700 calories per day. Each gram of protein is about four calories, so based on the CDC's recommendation, you shouldn't exceed 175 g per day of total protein from food and casein. Since casein is a slow-digesting protein that is best used as an overnight protein drink, one 20 g to 30 g shake per day is a good target. However, consult your doctor to get a more accurate estimation of how much casein would be right for you.
Amino Acids
The National Institutes of Health lists the eight essential amino acids as isoleucine, histidine, methionine, threonine, phenylalanine, tryptophan, leucine and valine. Casein contains all of these amino acids in addition to other non-essential amino acids. Amino acids are the building blocks of protein. When casein enters your digestive tract, the protein is broken down into amino acids, which is the body's usable form of the protein.
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