Is Casein Protein Good for Weight Loss

Studies show that calcium taken in conjunction with a high quality protein can actually help you to lose fat.

It was found that combining the two ingredients meant that more fat was excreted as a result.

Casein protein is a very high source of protein, but on top of that it is also high in calcium you you get the best of both ingredients from one source.

So yes, according to this study Casein protein is good for weight loss.

Does Casein Protein Cause Weight Gain?

This really is a loaded question and as such the answer could go in either direction.

Meaning you could gain weight with Casein, if that is your goal, although there are easier and more efficient ways of doing so, or you can take Casein protein and get ripped.

So it really depends on what you’re hoping to achieve by using Casein protein.

Like any type of food that you ingest, they all have a caloric value associated with it, which means that the more of it you consume over a given period, it can either put you in a calorie surplus or you remain in a calorie deficit.

Which simply means, if you eat more than your body requires, then you will store the unused energy as fat, however if you eat less than what your body requires, then your body will burn your fat stores as it’s energy.

Therefore, if your goal is to gain weight, you need to eat a surplus amount of calories, but if your goal is to burn fat, then you need to eat less than your body requires.

If you’re consuming more calories than you burn, then you will gain weight. So if you added Casein protein to make up your protein requirements for the day, but doing so puts you in a caloric surplus, then you will gain weight.

If your goal is to gain weight, then there are a lot of other protein powders that will help you to achieve this goal a lot faster and more efficiently than Casein protein.

Casein is usually a type of protein you consume at night last thing before you hit the hay or in between meals.

It’s designed to slowly release amino acids throughout the night so that they help repair your muscle tissue while you sleep.

So the idea is that you can add Casein to you total macros for the day, but just be sure that you don’t go over your calorie requirement.

Does Casein Protein Bulk You Up? Or Is Whey Better?


One very common question that I hear all the time relating to casein protein is does casein protein bulk you up.

Depending on what your workout and dietary goals are, Casein protein can provide a great way of putting on lot of muscle mass without the excess fat.

Having said that, Casein protein can be more expensive that most traditional forms of dietary protein supplements, purely because it’s more costly to produce.

Therefore, if cost is a factor, then it’s best to consider using Casein protein strategically if at all, as opposed to a replacement for more conventional protein supplements.

Casein should be used strategically anyway, which should coincide with the way it works.

How Does Casein Work?

Casein is a slow releasing form of protein that is great for a long release of amino acids instead of a quick rate of absorption. This being the case, Casein is best used at night before retiring for the night.

It’s slow release means that you can provide essential amino acids to your body in the wee small hours of the morning while you’re a sleep. So does casein protein bulk you up?

We’ll look at answering that question more definitely soon, but first …

What Are Your Goals?

If your main goal is to just put on size (meaning fat weight too), as fast as you can, then using Whey protein could be the most cost effective way to do this. This isn’t a problem for people who metabolize calories quickly.

However, if you want to put on muscle mass without the fat then a better option would be to supplement your diet with Casein.

Everyone is different in how they metabolize food, so a skinny guy who has a very high metabolism could find using Whey a more cost effective strategy, because they can burn off any excess fat readily, whilst a person who gains fat easily might be better suited to Casein.


Whey protein is a lot cheaper to buy than Casein, so if your calorie requirements are high and you find it difficult to put on weight then Whey might be the better option for you.

However, if you calorie requirements are low, say around 2500 – 3000 calories per day, then Casein protein might be the better fit for your dietary requirements.

Casein is higher in protein and also has a higher amount of calcium per serve which has been shown to assist in burning fat more readily. So if money is not a problem, then Casein could be the way to go. Try Optimum Nutrition Casein here.

Workout Routine for Bulking Up

If you want to bulk up, then the best form of training with weights is to progressively lift heavy. This will allow for all of your muscle fibers to gradually engage. And because you are consuming more calories than you need, your body will have an excess, which creates the perfect anabolic environment to build muscle.

The aim is to keep the reps medium to low and go as heavy as possible.

For example : for chest start with a weight that you max on at 15 reps. Then for the next set add more weight so that you max out on 12 reps, then add more weight and max out on 10 reps and so on and so on until you get as low as 6 reps.

Then it’s onto the next exercise doing the same thing.

Casein Protein Advantages and Disadvantages

Derived from a Latin base word caseus which means ‘cheese’, casein is a protein that accounts for the largest percentage of total proteins found in many dairy products.

Mostly extracted using infiltration, a method that not only uses no chemicals but allows for a greater presence of peptides and amino acids within the protein, casein is unquestionably among the most purposeful proteins. It is beneficial to your body in several ways.

1. Muscle Building


Casein is essential for building bigger muscles and maintaining your body health. It is a diverse source of amino acids and is anti-catabolic and thus prevents your body from catabolizing or tearing down the muscles to get amino acids from the muscle protein.

It coagulates in your stomach (forms a gel-like substance), and stays in your body for long, slowly releasing the amino acids. Your body typically takes six to seven hours to digest casein.

Due to this property, casein proves effective for people who require an extra dose of proteins such as athletes and weight lifters.

The time that casein is taken makes a difference. Most of muscle growth and recovery take place during sleep.

It is, therefore, advisable to consume it at night before going to bed because, for one, it can sustain your body for long without food and second, it is rich in amino acids essential for the prevention of muscle breakdown.

2. Bone Formation

bonesCasein is rich in calcium, a mineral that builds up the bone content and teeth. In fact, 99 percent of your body’s calcium supply is stored in teeth and bones.

Casein can cause long term effects on your bone density when taken. This is particularly essential for small children, seniors, and people who exercise vigorously.

A research was carried out in rats to examine the effect casein has on the postmenopausal bone loss. The findings were positive.

3. Blood Pressure

blood-pressureNumerous studies back the benefits of casein intake on cardiovascular health and blood pressure.

In one of the study, ten women and men averaging 50 years, who had a high blood pressure and not taking medications were allowed to take a placebo for six days and after that a single dose of a peptide derived from casein (c12 peptide).

The results showed the peptide had a notable impact on blood pressure even with a single dose.

The mechanism behind the reduction of blood pressure is a no brainer. Casein is believed to cause the enlargement of blood vessels, which lowers the blood pressure.

However, taking it with blood pressure medications has the potential to reduce the pressure to extremely low levels and is, therefore, discouraged.

4. Fat Loss

fat-lossA study by the International Journal of Obesity showed that participants who combined high calcium intake and normal protein intake had 350 KJ per day more energy and fecal fat excretion.

It is important to note that, according to the study, a combination of calcium and protein intake is essential for weight loss. Casein has this optimum combination.

Not only that. It is among the few excellent sources of protein with no excess fats and carbohydrates.

5. Promotes Colon Health

colon-healthThough not widely known, a study conducted in Australia affirmed that Casein promotes colon health better than other proteins such as soy and meat protein.

Casein is also useful for the reduction of anxiety, fatigue, stress and intestinal disorders.

Side Effects

People allergic to milk are also allergic to casein. If you are allergic to milk, casein can potentially cause stomach cramps and headaches.
There is also concern that casein can have some effects on blood pressure when undergoing surgery. You are therefore recommended to refrain from it two weeks before visiting the operation room.


Does Ghee Have Casein Protein In It?


Ghee or sometimes referred to as Clarified butter has many uses. But providing protein is not really one of them.

What Is Ghee?

Ghee is essentially butter with the Whey and Casein taken out of it.

So if you can imagine for a minute butter comprising of three elements, Casein, Whey and butter fat. The trick is to separate the three components until you have butter fat or(Ghee).

This is quite an easy process to accomplish at home for even if you’re a novice cook.

But before I get into the process of how you can create your own Ghee at home, I know you might be asking, why would you want to do it. I mean who want to eat a lump of fat.

And mostly its for those folks who love to eat butter but have an intolerance to Whey or Casein. Believe it or not, their are a growing number of people who have these intolerance’s or who might be allergic to Casein or Whey.

If you have an intolerance to Casein then it could lead to some extremely dangerous side effects including vomiting, difficulty breathing, stomach cramps, hives and wheezing.

Therefore Ghee or Clarified butter provide a buttery spread without the unwanted side effects

Now back to how Ghee can be made at home.

How To Make Ghee

All you do is put butter into a mildly hot sauce pan or pot, and without stirring it, wait until foamy bubbles start to form on top of the surface.

The foamy bubbles are the Whey protein rising from the butter. All you do is leave it to continue bubbling up and then scoop the Whey off the top of the butter.

There should be two layers left.

The Casein will sink to the bottom of the pan as it separates from the butter fat.

From there it’s a case of removing the fat from the Casein and the fat is Ghee.

So as I have explained above Ghee does not have Casein protein in it.

Try Micellar Casein here.