Casein: is it bad? See what it is and what foods it contains

Casein is a name that is becoming more and more known. Mainly due to its use in supplements to gain muscle mass, many professionals debate its efficacy, its benefits and its possible harm to health.

Casein is found in the milk of many mammals (including human), but the most well-known and used as a form of supplementation is that which comes from cow’s milk.

In this text, we are going to talk about casein, its function in milk, how to take it, if it is bad and other information about this compound. Continue reading and check it out!

What is casein?

Casein is a phosphoprotein ( proteins that contain the element phosphorus in its composition) found in large quantities in cow’s milk. It represents 80% of the total protein contained in the food.

Unlike other proteins, casein does not undergo denaturation (alteration of the molecular structure) when subjected to high temperatures, and its structure is only altered when it is a medium of high acidity.

It is these characteristics that make casein used in the production of foods such as cheese and yogurt. During the manufacture of these products, lactic acid acidifies the milk and breaks down the casein, which rearranges itself solidly and gives the consistency of these foods.

In addition, casein is used in the manufacture of a type of plastic (galalite), pharmaceutical products and even glues and adhesive materials.

Due to its high biological value, it is considered a good form of supplementation for hypertrophy. That’s because it is a great source of essential amino acids – those that our bodies need but don’t produce – necessary for the muscle growth process.

In this case, it can be consumed as a powdered supplement, combined with diet and exercise.

What does casein do in milk?

In milk, casein acts as an emulsifying agent. This means that the protein has the function of keeping the water and milk fat molecules together. It is this characteristic that gives casein the function of giving consistency to foods such as cheese and yogurt.

In addition, it is a protein of high nutritional value. Therefore, its function in milk is also to ensure the nutrition and growth of the young, being a food consumed by humans for this purpose.

Which foods have casein?

The main food containing casein is bovine milk. In addition, this protein is also found in the milk of other mammals, but in smaller amounts. In human milk, for example, casein makes up about 20% of proteins.

Therefore, dairy foods (derived from milk) also have casein, such as cheese, yogurt, curd, sour cream and curd.

How to take casein?

Casein can be consumed in supplement form, with the aim of assisting in the hypertrophy process. Supplements of this protein are found in powder, which must be dissolved in a glass of water or milk, or even mixed in shakes and used in recipes.

The recommended daily dose of casein is 30g to 40g. Quantity indications are always present on the labels of the supplements packaging, and it is essential to follow the manufacturer’s instructions.

Because both are milk-derived proteins, there is confusion between casein and whey protein. However, these two supplements are different and have different forms of action.

Unlike whey and other supplements, it is not ideal to take casein pre- or post-workout, but before bedtime. This is because it has an action in the body about twice as slow as other proteins.

When we sleep, we are left without food. Therefore, it is normal that during sleep, the process of muscle catabolism happens: the body slowly degrades the muscles to obtain energy.

Due to its slow processing, casein is very useful to prevent this action during sleep, as it allows muscles to have the necessary proteins to maintain muscle mass.

Its make bad? Fat?

In general, no. Casein can harm people who are allergic to it, but it tends to be well tolerated by those who have no sensitivity.

Some studies indicate a possible toxicity of the protein in our body, because it has a formula different from that found in human milk and can be recognized as an invader.

Despite this, many professionals consider it a good supplementation option. The use of casein must be guided by a sports nutritionist and must be suitable for the person’s training.

Her consumption does not make you fat . The casein supplement consists of the isolated protein, and weight gain or loss will happen according to each person’s diet and body.

There is even the possibility of using casein to lose weight, as the supplement is not caloric but favors the feeling of satiety, and can help to balance the diet and consume less fatty foods.

What is casein allergy?

Allergy occurs when the person’s body has high sensitivity to some product, in this case, casein. In this way, the body recognizes the protein as a foreign body and releases antibodies, which trigger allergic reactions.

Symptoms may include swelling of the face, skin reactions (such as redness and itching), nasal congestion, sneezing and itchy eyes.

If these symptoms appear when drinking milk, it is important to diagnose the source of the allergy and to ensure whether or not there is a possibility of using the casein supplement.


Casein represents the majority of milk proteins, and these compounds are essential for the functioning of the human body.

In addition, it has the function of stimulating muscle hypertrophy and preventing catabolism, being found in the form of supplements for those who carry out training with these goals.

In this text, we explain what casein is, what its function is, how to take it and whether it is bad or fattening.

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