Micellar Casein vs Whey: What Slow Protein Actually Does

Micellar casein is the slow side of milk protein. Whey empties fast and raises amino acids for a short window. Casein empties slower and keeps that window open longer, which is why people drink it at night. It is not a second surplus. Calories still decide the fat. Protein still decides the muscle. The ward data for that split is in Calories Decide the Fat. Protein Decides the Muscle.

What is micellar casein protein?

Casein is a protein consisting of five different types: alpha casein, beta casein, gamma casein, delta casein, and kappa casein. Micellar casein is comprised of all five of these casein types in a natural globular structure.

In many ways, micellar casein and whey protein are two different sides of the same coin. Both whey and casein come from milk, with whey (the liquid part of the milk) making up approximately 20% of the total protein, and casein (the curds) accounting for the remaining 80%. But while whey protein is popular for fast digestion and has a quick absorption rate, micellar casein protein digests much more slowly. In other words, pure whey protein is fast digesting protein where micellar casein is a slow digesting, slow release protein.

To help explain further the difference between whey protein and micellar casein protein supplements, whey protein powders are emptied from the stomach more rapidly, resulting in a quick and large increase in plasma amino acids. This translates into a fast but fleeting increase in protein synthesis, while protein breakdown is not affected. Whey also has high levels of leucine, a potent amino acid that stimulates protein synthesis. Whey protein is the best at improving protein synthesis rapidly, but it’s short-lived. Micellar casein protein supplements, on the other hand, results in a prolonged increase in blood amino acids that resulted in a reduction in protein breakdown. Therefore, since whey protein supplements rapidly increase protein synthesis and micellar casein supplements blocks protein breakdown, a combination of both would be ideal for muscle growth.

...So what?

How is this beneficial? Well, the truth is that muscle growth/repair doesn’t only happen in the hours following athletic exercise; it happens all the time. When you’re in an anabolic state, resting, that’s when your body starts to repair itself. A fast, direct infusion of a protein powder supplement does little to support this ongoing process. This is where casein milk protein comes in.

When you consume a casein protein shake, stomach acids form a sort of “clump” around the protein and begin to release protein at a slow-but-sustained rate. This creates a steady stream of amino acids flowing into your muscles all day and all night. Casein milk protein is especially useful when consumed prior to sleep.

During the seven or so hours that you spend sleeping per day, your body’s natural muscle building and repair processes continue. However, as you’re not generally consuming protein while you sleep, the body doesn’t have as easy access to amino acids. For example, within only four hours of consuming whey protein, your body has effectively run out of easy-access branched-chain amino acids (BCAA). Micellar casein provides your body with a long-duration source of BCAA before bed, and BCAA before bed means better protein synthesis (and improved muscle growth) all through the night.

Micellar casein protein supplements have been linked to greater strength and endurance, better muscle gains, and improved metabolic rates and resistance training.

Micellar casein is very similar to calcium caseinate, another slow digesting protein. Calcium caseinate is produced by using the insoluble portion of milk protein and taking it through another chemical reaction to purify it. Caseinate is less expensive than micellar casein powders, but for a reason. Calcium Caseinate is inferior to micellar casein because it is denatured during processing. Therefore if you're looking to for a casein protein that is produced without the use of chemicals, we suggest you stay away from calcium caseinate and stick micellar casein powders.

How to take micellar casein

While both whey and casein are available in milk, the useful move is dose and timing, not a branded night powder. Whey raises amino acids fast after training. Casein, or any slow dairy protein, keeps them available longer. Cottage cheese, Greek yogurt, and milk already carry that casein. If you want a measured protein hit before bed, use food first. A live isolate like Recovery or More Muscle still covers the overnight protein number if that is what you have on the shelf.

Eat or drink a complete protein before bed if the last meal was hours ago. The point is amino acids available while you sleep.

Put your body to work

Losing weight, improving your health, getting in shape, and packing on muscle tissue isn’t easy; it takes hard work and determination. But once you’ve racked your weights, hit the showers, and settled down for the night, it’s time to let your body take care of things for a while. A slow casein source from food will help you get enough BCAA before bed to keep your body working for you long after you’ve stopped working out for the day.

Pair nighttime casein from food with Recovery after training. That is the live stack.