The Best Casein Protein Supplements For Bodybuilding

March 20, 2024
Sam Andreas

We may receive commissions on qualifying purchases made from some of the links on this post.

Top Pick

Casein can be considered as whey protein’s often overlooked sibling—which is a shame. Although the latter appears to get all the attention, the best casein protein supplements can be just as powerful.

Let’s explore what casein is, how it works, and the best five products available today.

The Top 5 Best Casein Protein Supplements

Here are what I consider to be the best casein protein supplements money can buy.

1. Naked Casein 100% Micellar Casein by Naked Nutrition

This is, I believe, the best casein protein supplement available. Packing in 26 grams of micellar protein per 30-gram serving, this is the most potent in my top five.

Being “cold-processed” (without the use of bleach, preservatives, or detergents), you know you’re consuming a pure product—possibly making it ideal for people who demand a supplement in the “cleanest” form available.

Fat: 0 g.
Carbohydrates: 0 g.
Calories: 110.
BCAAs: 5.4 g.

Highest protein value of all the top five supplements.
The low caloric count could make it appealing to those looking to lose weight.
Casein sourced from farms located in the USA.
Unflavored.
High in BCAAs.

Not suitable for vegans.

2. Dymatize Elite 100% Micellar Casein by Dymatize

Possibly the best casein protein powder for people who want a flavored shake, coming in four different varieties.

With 25 grams of micellar protein per 36-gram serving, this is still a potent supplement to boost health and build muscle. Being independently checked for banned substances, this could prove attractive to athletes who may find themselves tested during competition.

Fat: 2 g.
Carbohydrates: 2 g.
Calories: 130.
BCAAs: 5.4 g.

Protein-packed formulation.
Numerous flavors.
Tested for illegal substances.
Gluten-free.

High dose of sodium (250 mg).

3. Optimum Nutrition Gold Standard 100% Micellar Casein

One of the most well-known names in the supplement world. Optimum Nutrition is often regarded as the first company to bring a 100 percent pure casein product to the market.

It provides 24 grams of micellar casein per 33 mg serving—not the strongest on this list but still more potent than the majority in the market. This could prove an attractive supplement for men and women looking to enhance their calcium intake—supplying 50 percent of your daily requirement.

Fat: 1 g.
Carbohydrates: 3 g.
Calories: 120.
BCAAs: 5 g.

One of the most trusted manufacturers in the market, with a history extending over 30 years.
A solid dose of micellar protein.
Available in four flavors.
Produced from beginning to end by Optimum Nutrition with no outsourcing.

High in carbohydrates for a casein supplement.

4. 100% Casein Protein Powder by ProMix Nutrition

This could be the best casein protein supplement for people who are concerned about provenance and animal welfare. This is due to the fact that the casein is sourced from milk coming from pasture-based cows that are both antibiotic and hormone-free.

This product delivers 26 grams of micellar casein protein per 39-gram serving. Free of soy, gluten, and GMO products, this may prove to be a good choice for those with allergy issues. Furthermore, the ingredient lecithin enhances dissolvability in water, which can be an issue with some supplements.

Fat: 1 g.
Carbohydrates: 7 g.
Calories: 145.
BCAAs: 5.3 g.

Ethically-sourced casein protein.
A good dose of BCAAs.
Third-party tested for purity.

High in calories.
Large serving size (39 grams).

5. Grass Fed Casein by Muscle Feast

This supplement provides 19 grams of micellar casein protein per 24-gram serving—making it the weakest protein formula in this list. However, this might appeal to people who wish simply to top-up their daily protein intake or use as a health booster rather than a muscle builder.

Coming from dairy herds that have been grass-fed, it could be a worthwhile product for those who are concerned about unnatural feeds being given to cows. Furthermore, with just 88 calories per drink, it may suit people on a calorie-controlled diet, looking to lose weight.

Fat: 0.5 g.
Carbohydrates: 1.2 g.
Calories: 88.
BCAAs: 4.2 g.

Casein sourced from grass-fed cows.
Available in two flavors.
Low in fat and calories.

Protein content too low for those looking to build impressive muscle mass.

Informational guide to Casein Protein

What Is Casein?

Casein is the main protein found in milk, alongside whey. While whey is responsible for around 20 percent of milk’s protein, casein accounts for the other 80 percent.

Generally speaking, casein comes in three different forms:

Calcium caseinate—the casein protein is extracted from milk and then undergoes chemical processing—it’s typically used in the food industry, in products such as drink creamers and soups, for its ability to dissolve quickly.
Micellar casein—the purest form and of most use to the fitness enthusiast, for its easy digestion and slow protein release properties.
Milk protein—a mix of both whey protein and micellar, often the cheapest form of protein supplement.

Here’s a video explaining how casein is extracted from milk.

What Are Casein Supplements?

For both general well-being and to build muscle, we need protein.

It’s found in foods such as meat, dairy, fish, and legumes—but, whether through lifestyle choices such as vegetarianism, or a poor diet, we can sometimes be lacking in this essential macronutrient.

What’s more, for people looking to make muscle gains, protein intake through food alone can be insufficient.

The best casein protein supplements can be the answer.

These products allow you to increase your daily protein ingestion simply and easily. Usually, they’re formulated as a powder which is mixed with water or a drink of your choice and then consumed.

Casein Protein vs Whey Protein

Probably the most widely used supplement in both bodybuilding and fitness training is whey protein.

Make no mistake, whey protein products can prove invaluable and have numerous beneficial effects. However, this doesn’t mean casein should be disregarded.

The main difference? Whey is faster acting.

Casein protein is often referred to as a “slow-release” protein, in that the proteins are absorbed into the intestines over an extended period of time—much longer than whey.

This means that the muscles are constantly fed with the muscle-building amino acids for a long time after ingestion—enabling benefits to be received while sleeping or when fasting.

Whey’s fast absorption rate, therefore, makes it a good choice for ingestion immediately after training—to replenish the muscle’s stores fast. The best casein protein supplements allow for muscle building to take place during resting hours.

The Benefits of Casein Protein

The best casein protein supplements can provide the positive effects of:

Building muscle—amino acids in milk protein are effective builders of muscle, a study indicated that casein protein can promote greater mass and less fat gain compared to whey.
Promoting gains during sleep—the slow-acting properties of casein have been shown to stimulate and prolong muscle protein synthesis, even during the hours of slumber.
Lowering blood pressure.
Boosting the immune system.
Enhancing fat loss.
Working as an antioxidant against free-radicals.

When and How to Take Casein Protein

To receive the full slow-acting benefits of casein, especially those for building muscle, it’s best to consume before you sleep.

However, the amount you require depends on factors such as:

The amount of protein in your current diet.
How much protein you are taking in through other supplements (such as whey protein during the day).
Whether you’re looking to build muscle or just receive the health benefits.
Your body weight.

It’s recommended that you consume 0.8 grams (0.36 pounds) of protein per pound of body weight every day—here’s a handy calculator to help you see how much protein you need.

However, that assumes you’re looking to consume protein purely for health benefits. For muscle gain, this needs to be increased to about one to two grams per pound of body weight per day.

But, how much of this should be ingested before sleep?

It’s generally accepted that a minimum of 20 grams before bedtime is required. While there haven’t been too many studies on this, two research papers have indicated that a dose between 27.5 grams and 40 grams yields impressive results.

Side Effects of Casein Protein

The best casein protein supplements are extremely safe and are unlikely to provide any side effects. The only issue people may experience is a feeling of bloating.

There’s just one exception to this. It’s recommended that people who have existing kidney or liver problems should ensure that their protein intake is controlled.

What to Look for in the Best Casein Protein Supplements

Selecting the best casein protein supplements for your requirements means there are some factors you should consider first. These include:

Dosage—the more protein, the larger the muscles will build—look for supplements that, as a minimum, provide 20 grams of protein per serving.
Casein form—seek out products that include micellar casein—the purest, most easily absorbed, and slow-acting type.
BCAA (branched-chain amino acid) content—these are the powerhouses behind muscle building—the higher the BCAA count, the faster the muscles will grow.
Nutritional values—if you’re watching the fat, carb, and calorie intake as part of your fitness regime, remember to include these nutrient counts in your daily meal plans.

Conclusion

I feel the best casein protein supplement available is Naked Nutrition’s 100 percent micellar casein.

Here’s why.

It delivers a powerful dose of 26 grams of micellar protein in every serving—sufficient to both boost health and promote long-lasting muscle gains. Furthermore, containing just 110 calories and zero grams of fat—it’s unlikely to pile on the pounds during your fitness regime.

Finally, it powers home with a massive 5.4 grams of BCAAs—one of the highest doses in this top five list.

While other supplements may challenge it in specific areas—as I see it, for all-around benefits this is the best.