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What exactly is casein and where does it occur? Casein post-workout
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Casein is one of the most frequently chosen types of protein supplements for strength trainers. It has strong anti-catabolic properties that protect muscle tissue from breakdown, which is why it is often used before an average of 6–9 hours of nighttime fasting. Can one truly benefit from consuming casein during the training period? In this article, we will try to satisfy your curiosity by answering the above questions. Does casein only occur in the form of a dietary supplement? Should it be taken in the evening? What exactly is casein? We invite you to read on!
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What is casein?
Casein is one of the most abundant proteins in milk, and it makes up about 80% of the total cow's milk protein pool and almost 100% of the facial protein pool. In its chemical structure, we can distinguish several fractions of it.
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The properties of casein
From a purely physiological point of view, the most important properties of casein include: its structural character supports the synthesis of hemoglobin and blood plasma proteins; casein, unlike serum, is not soluble in water, resulting in saturated concentrations in the stomach, which prolongs the absorption process; this protein has a high biological value, and the available scientific studies do not show statistically significant differences in the total synthetic protein content of the meat between the consumption of the casein protein and the amino acids; in casein metabolism, a high proportion of the amino acid content can be observed, accounting for nearly 20% of the total intake of this amino acid.
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Where's the casein?
Casein micellar is a natural protein fraction obtained from milk by ultrafiltration. No chemicals are used in its production, so the levels of bioactive peptides supporting the immune system are at a very high level. Casemary casein has the ability to form amino acids in liquid water, provides a stable form of amine products, and can be used as a food additive (e.g. water for up to 7 hours). In addition, it is a fast-growing process for the production of essential oils and fats. It is also useful in the preparation of natural fats and oils.
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Casein after training
Many scientific publications confirm the fact that casein proteins are digested much slower than casein serves proteins, thus providing a steady supply of amino acids (including BCAAs) to muscle fibers damaged by exercise. Thus, a logical move seems to be to plan casein intake at long intervals between meals. For example, after an evening exercise session following a night's rest. As a 2017 study published in the International Journal of Exercise Science shows, this is a misconception.
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Scientifically reviewed by a clinical dietitian
• 24.09.2026
Literatura: CD. Wilborn et.all. The Effects of Pre- and Post-Exercise Whey vs. Casein Protein Consumption on Body Composition and Performance Measures in Collegiate Female Athletes. J Sports Sci Med. 2013 Mar; 12(1): 74–79 Tipton K.D. et al. Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise. Med. Sci. Sports Exerc. , Vol. 36, No. 12, pp. 2073–2081, 2004. Zając A., Poprzęcki S., Czuba M., Zydek Grzegorz., Gołaś A.: Dieta i suplementacja w sporcie i rekreacji. AFW im. J. Kukuczki. Katowice 2012. Bean A.: Żywienie w sporcie: Kompletny przewodnik. Zysk i S-ka. Poznań 2014. Walczak J.A, 2014. Białko w żywieniu sportowców. Food Forum; 1(4) Antonio J, Ellerbroek A, Peacock C, Silver. Casein Protein Supplementation in Trained Men and Women: Morning versus Evening. Int J Exerc Sci. 2017 May 1;10(3):479-486
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