Casein protein powder is a sports nutrition supplement that is derived from milk products. Casein is often used by strength-training athletes looking to increase muscle mass, although it can also be beneficial for diet because it is low in calories, fat and carbohydrates, but rich in protein. Casein protein can be expensive and may not be the most convenient supplement for your diet, so at times, you may wish to substitute other food products for casein.
Soy Protein Powder
Soy protein powder can be a great substitute for casein protein powder because they have very similar nutritional profiles. One serving of casein protein provides 120 calories, with 1 g of fat, 4 g of carbohydrates and 23 g of protein, while one serving of soy protein contains 110 calories, 1.5 g of fat, no carbohydrates and 25 g of protein. Research published in the January 2011 edition of "The American Journal of Clinical Nutrition" also indicates that casein and soy promote similar ratings of satiety.
Whey Protein
Whey protein is similar to casein protein in that both supplements are derived from milk. Whey has a similar nutritional profile, as each serving of whey provides 110 calories, 1.5 g of fat, 2 g of carbohydrates and 22 g of protein. Whey may be a better choice for dieting, as the January 2011 research from "The American Journal of Clinical Nutrition" found that whey increased fat oxidation, or burning, more than casein.
Tilapia
If you have time to make a meal, tilapia can be a good substitute for casein protein powder. Tilapia is a common, relatively inexpensive species of fish that has a similar nutrition profile to casein. A 4 oz. fillet of tilapia provides 100 calories, with 1 g of fat, no carbohydrates and 23 g of protein. If you're on a reduced-carbohydrate diet, tilapia can be more suitable than casein.
Beef Jerky
If you are using casein protein powder because it is convenient and portable, a snack such as beef jerky may be an ideal substitute. Beef jerky is widely available and usually comes in resealable packages, so it can be convenient for traveling. Although nutrition facts vary slightly among brands, beef jerky typically contains 80 calories, 3 g of carbohydrates and 15 g of protein in each 1 oz. serving.
Low-Fat Cottage Cheese
If you want another dairy-based product to replace casein protein powder, cottage cheese can be a good substitute. Regular cottage cheese is high in fat, so choosing the 1 percent variety may be the closest match for casein powder. Each cup of 1 percent cottage cheese contains 163 calories, with 2.3 g of fat, 6.1 g of carbohdyrates and 28 g of protein.
References
- LIVESTRONG.COM MyPlate: Calories in Casein Protein (ON)
- LIVESTRONG.COM MyPlate: Calories in Soy Protein Powder (GeniSoy)
- "The American Journal of Clinical Nutrition"; Protein Choices Targeting Thermogenesis and Metabolism; K.J. Acheson et al.; January 2011
- LIVESTRONG.COM MyPlate: Calories in Perfect Whey Protein Chocolate
- LIVESTRONG.COM MyPlate: Calories in Tilapia (Kroger)
- LIVESTRONG.COM MyPlate: Calories in Beef Jerky (Jack Link's)
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