Whey protein is the most popular type of protein in the fitness industry. Almost everybody uses whey protein. However, casein is also a type of protein you shouldn't underestimate.

So, what exactly is micellar casein and what are the benefits of using it?

In this article, we'll cover everything you need to know about micellar casein, including its benefits, how it works, and the best way to use it.

What Is Micellar Casein Protein?

Micellar Casein is a high-quality type of protein derived from milk, making up around 80% of its total protein composition. The slow-digesting properties of casein have been shown to be effective in helping with muscle growth and recovery and increasing feelings of fullness.

Taking micellar casein before bedtime can promote muscle protein synthesis over the night, which improves muscle recovery and development.

The main reason it's so popular is that micellar casein creates tiny, round clusters in the body that slowly release amino acids into the blood and give a constant flow of nutrients to muscles.

If you're looking for a quality casein protein, make sure to give micellar casein a try.

Micellar Casein Protein vs Whey Protein

Both micellar casein and whey protein are high-quality, complete proteins that contain all nine essential amino acids. They're also both derived from milk and are similar in many ways.

Here are the main differences between micellar casein protein and whey protein.

Micellar Casein Protein:

- Slow-digesting: provides the body with a slow, gradual release of nutrients and amino acids, making it ideal to consume before bed.

- Texture and clumps: casein usually forms clumps or a thick texture when mixed, making it ideal for puddings or protein bars.

- Health benefits: other bioactive peptides in casein, like C12 peptide and lactotripeptides, can help with digestive, immune, and cardiovascular system.

- Cost: Usually cheaper and more available than whey

Whey Protein:

- Fast-digesting: better for workouts or mid-day snacks, provides a rapid increase of amino acids in the bloodstream.

- Easily mixable: can be mixed with many liquids and combined into tasty shakes.

- Taste: whey protein tends to have a better taste and texture than casein.

- Cost: More expensive and popular than casein

To summarize: Whey protein is ideal for situations where you need a quick supply of amino acids and nutrients, like workouts, hikes, or cardio activities, while micellar casein is ideal for days you rest or before bed.

You should avoid both whey protein and micellar casein protein if you're lactose intolerant or sensitive or allergic to milk.

Benefits of Micellar Casein

For the most part, micellar casein has similar benefits as whey protein, such as improved overnight muscle growth and recovery.

During workouts or activities, the muscles undergo micro tears, and proper protein intake makes sure that the muscles get rebuilt and recovered. Micellar casein is especially beneficial for this, as it's slow-digesting properties provide amino acids and nutrients to the body for a longer time than whey protein.

Casein protein is also beneficial for weight loss, as it helps you reduce appetite and feel fuller for a longer amount of time, thus decreasing your need for food and calories.

Too much casein can result in negative side effects, such as digestive problems, bloating, or gas.

The average nutritional facts of micellar casein (100g servings):

Energy: 1500 kJ/ 350 kcal

Fat: 3-5g

Carbohydrate: 5-7g

Protein: 70-85g

How Much Micellar Casein Should You Take?

It's best to consume one serving per day, ideally 30 minutes before sleep or on rest days. It's also important to match the dosage to your daily protein intake, and be careful not to go overboard. The recommended amount of protein daily is 0.25-0.5 grams of protein per pound of your weight.

You should also consider your fitness goals. If you're on a muscle-building diet, it's best to consume larger doses to try and maximize anabolism.

Conclusion

Whether you choose whey protein or micellar casein, you should look for a clean-certified, trustworthy protein brand that uses high-quality ingredients, to avoid bloating, gas, and gastrointestinal discomfort.

Micellar Casein Protein is a great addition to any bodybuilder, fitness enthusiast, or athlete, and it's best to consume it when resting.

The choice between casein protein and whey protein ultimately comes down to when you want to consume it.

If you want to consume it before, during, or shortly after workouts, whey protein is best for you.