The Case for Casein

Milk is nature’s own ‘muscle supplement’ and is consumed by all mammals on Earth. It contains two main types of proteins that have all the essential building blocks (amino acids) needed for muscle growth; casein and whey.

In this article, we will guide you through the most important aspects of casein, specifically what makes it different and complimentary to whey, and why it is included in StayAbove Nutrition™’s multi-ingredient supplement Muscle 5.

For more in-depth information about whey and casein in Muscle 5, please also read our companion article on this topic.

Take home points:

• Casein is a high-quality, complete protein found in mammalian milk.
• Casein exists in a natural ratio with whey in milk and in Muscle 5.
• Casein is a slow-acting protein and compliments the fast-acting whey.
• Pre-sleep casein may be optimal for muscle growth, recovery, and performance.

1. Casein is consumed by all mammalian species  

All mammals, including humans, consume whey and casein, which are found naturally in milk. These proteins are high-quality and complete, meaning that they are highly digestible, easily absorbed, and provide all the essential amino acids that you need for growth, maintenance, and repair of your organs, for example, nervous, immune, and musculoskeletal systems.

2. Casein exists in a natural ratio with whey in milk

The natural ratio of whey-to-casein in human milk varies from  ̴90:10 in early lactation,  ̴60:40 in mature milk, and  ̴50:50 in late lactation, and that is why we formulated Muscle 5 to be representative of the natural state of mature milk and optimized muscle growth.

3. Casein is a ‘slow protein’

Casein is a high-quality, complete protein source, but it is also a ‘slow protein’ because it is digested slower than whey in the gut. Studies have shown that it gives a moderate but prolonged release of amino acids into the bloodstream.

4. Pre-sleep casein for muscle growth, recovery, and performance

Although more research is needed in this area, the advantage of combining casein with whey may be improved muscle growth, recovery, and performance. Rather than just stimulating muscle protein synthesis (MPS) acutely, one study showed that casein is more effective than whey in stimulating long-term MPS (≥ 4 hours). The sustained anabolic action of casein may therefore be complimentary to the fast-acting whey. Supplementation prior to sleep or following a strenuous workout in the evening may be ideal (pre-sleep casein).

Why Muscle 5?

One scoop of StayAbove Nutrition™’s multi-nutrient product Muscle 5 contains 40 grams of high-quality whey and casein proteins from New Zeeland and additional ingredients for optimized muscle growth (vitamin D, calcium, and creatine). It is currently being used by professional athletes in the CFL, elite runners with Olympic experience, and is research proven in a randomized clinical trial to enhance muscle strength, performance, and lean mass in elderly.