While whey protein powder often takes the spotlight for post-workout recovery due to its fast absorption, casein protein is also popular and can serve a different purpose to support muscle building and recovery.
The primary distinction between casein and whey is the rate of digestion.
Unlike whey, casein is a slow-digesting protein, making it ideal for periods when your body needs a steady supply of amino acids, such as during sleep or long stretches between meals.
That said, this doesn’t make casein better than whey. They serve different purposes in your diet, as we cover in more depth in this article on the key differences between whey and casein protein powder. Just because both are derived from cows, doesn't make them the same.
But even if you're looking for a casein protein supplement, there's only one form you should look for.
There Are Several Forms of Casein Protein But Many Are Low-Quality
When browsing supplement labels, you’ll often come across different forms of casein protein. However, not all casein is created equal—some are of much higher quality than others. The three most common forms you’ll encounter are:
Micellar Casein
Micellar casein is considered the gold standard of casein proteins. Regardless of the brand you choose, we highly recommend double-checking to make sure it contains 100% micellar casein.
It's the most natural form, derived from milk through gentle filtration methods that preserve its bioavailability and slow-digesting properties. Because it retains its natural structure, micellar casein forms a gel-like substance in the stomach, allowing for the steady release of amino acids into the bloodstream over several hours. This makes it ideal for those looking to support muscle recovery during sleep or extended periods without food.
Why Micellar Casein over Ordinary Casein? Filtration.
Micellar casein's filtration process also cuts out much of the unwanted lactose and fat. It will still contain a bit of both of these. However micellar casein will have less. For example, the micellar casein in Kaged Protein Isolate Elite contains less than 1% lactose.
Sodium Caseinate
Sodium caseinate is a modified form of casein protein created by treating casein with sodium compounds. While it’s still a slow-digesting protein, the process used to make sodium caseinate alters its natural structure, resulting in a protein that is less bioavailable than micellar casein. Additionally, sodium caseinate often contains higher levels of sodium, which can be a concern for those watching their sodium intake. It’s often used in processed foods and many "supermarket" protein bars.
It usually costs brands less to use.
As shown in some research, sodium caseinate digests faster than micellar casein. However, if you wanted a fast-digesting protein, than whey protein is the clear choice.
Calcium Caseinate
Similar to sodium caseinate, calcium caseinate is produced by treating casein with calcium compounds. It shares many of the same drawbacks as sodium caseinate, including reduced bioavailability and structural changes that make it less effective for long-term muscle recovery compared to micellar casein. While it does offer a source of calcium, it’s still not the best choice for anyone serious about optimizing their protein intake for muscle growth and recovery.
The Vast Majority of Reputable Brands Choose Micellar Casein
This isn’t just about Kaged and what we provide. The top brands all over the space also choose micellar casein.
However, there is a challenge with pure micellar casein protein.
The Challenge with Micellar Casein: Its Thickness
One of the main downsides of micellar casein is its natural thickness when mixed with liquid. While its slow-digesting properties make it excellent for sustained muscle recovery, the thick texture can be off-putting, especially when using it as a standalone protein source. Many people find it difficult to consume micellar casein due to this heavy, almost pudding-like consistency, which can make it less convenient for daily use compared to lighter protein powders like whey.
The Solution: A Combination of Whey Protein Isolate and Micellar Casein
At Kaged, we’ve tackled this issue head-on by developing our Kaged Protein Isolate Elite, which offers the perfect balance of texture and performance. This formula features a 2:1:1 ratio of fast-digesting whey protein isolate, medium-digesting milk protein isolate, and slow-digesting micellar casein. This combination not only provides hours of muscle fuel but also creates a rich, creamy texture that in our view is just more pleasant.
We believe Kaged Protein Isolate Elite is our best-tasting protein yet, offering a smooth and satisfying experience in every sip. Plus, we only use ultra-filtered proteins to ensure the highest quality. With this blend, you get the benefits of fast, medium, and slow-digesting proteins, all in one convenient formula—perfect for anytime use, whether it’s post-workout, before bed, or as a between-meals snack.
