If you're a fitness enthusiast or athlete looking to boost your workout potential and enhance muscle growth and recovery, exploring the wide range of supplements available is essential. You've heard all about whey protein and plant protein, but another supplement gaining popularity is micellar casein, a powerful protein source derived from milk. 

But what is micellar casein, and how does it differ from whey protein? Read on to understand more about this often underutilized form of protein for muscle recovery and how it can significantly benefit your workout routine. Supported by scientific research, Ascent is here as your inside source into the world of protein and recovery.

What is Micellar Casein Protein?

Micellar casein is a type of protein found in milk, constituting approximately 80% of its total protein content. It is known for its slow-digesting properties, releasing amino acids into the bloodstream gradually over an extended period compared to other protein sources. The slow digestion rate is due to the unique structure of micelles, which act as a protective structure for the casein protein, providing a sustained and prolonged source of protein for muscle recovery and growth.

What Does Micellar Casein Do To Your Body?

During intense workouts, the muscles undergo stress, and proper nutrition is vital for restoration and growth. Micellar casein excels in this aspect, as its slow-digesting nature provides a sustained release of amino acids into the bloodstream, promoting muscle protein synthesis for an extended period. This sustained supply of amino acids helps maintain lean muscle mass, ensuring a positive muscle protein balance. 

Micellar Casein Protein Vs Whey Protein

Whey protein and micellar casein protein are both high-quality, complete proteins that contain all nine essential amino acids. Amino acids are the building blocks of protein, and the ones categorized as essential (vs. nonessential) need to be consumed through your diet. Micellar casein and whey protein are also both derived from milk and, relative to other forms of protein, contain significant levels of leucine, a type of amino acid that encourages muscle protein synthesis.

Despite the similarities to whey protein, your body digests and absorbs casein protein in a much different way, which impacts how you use it for your workout and muscle recovery. Here are the primary differences between micellar casein protein vs whey protein.

• Slow-digesting, providing a gradual release of amino acids over several hours.
• Sustained muscle protein synthesis for a longer period, making it ideal for sleep and recovery.
• Thickens when mixed with liquid forming a texture more suitable for protein puddings or protein bars.

Whey Protein

• Fast-digesting, resulting in a rapid increase of amino acid levels in the bloodstream.
• Fast muscle protein synthesis, making it ideal for during or right after your workout.
• Versatile to mix with liquids for convenient consumption, such as a protein shake.

When Should You Use Micellar Casein Protein?

As an athlete, you have a training schedule and make time to put in the hard work — and your recovery regimen should be the same. Thankfully, recovering with casein protein is easier than any workout. The simplest and most efficient way to consume micellar casein is using a micellar casein protein powder. 

Because of its slow and sustained release of amino acids, micellar casein is best consumed at night, so it can help you recover while you sleep. Those who like working out in the evening, early in the morning, or have multi-day training sessions may find ingesting micellar casein before bed helps them reach their fitness goals. 

Making Your Decision

Unlike other protein companies, we know exactly what goes into our protein from start to finish. Our family-owned parent company has been leading the way in protein science for more than 30 years, using only real food ingredients in all of our products and always looking for innovative ways to help you recover with clean protein. 

Ascent’s Micellar Casein fuels your muscles with only clean, whole ingredients, free of artificial flavors or additives. You’ll get 25 grams of slow-digesting protein without any chalky texture or fake taste. Customers love the delicious variety of flavors and results. Here are our latest rave reviews:

“Delicious! I mix mine into a cup of almond milk with a whisk and then add about a cup of frozen blueberries. It tastes so good and is a suitable alternative to ice cream when I’m cutting weight. I feel it has been helping my recovery especially after leg day.”

-Susan

“I’ve been using the casein protein for over 3 years. It is an excellent addition to my nutrition and helps me hit my protein goals daily. The taste is great and easy to blend.”

-Cindy

“Great taste, high quality, versatile usability, all around great product. Been using Ascent casein for years and have tried other casein products along the way. Ascent's product stands up in superior fashion compared to the other products. Typically mix it with water and milk, but have also made puddings, cookies and smoothies with it as well. Highly recommend!”

-Nate C.

Resources:

(“Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition, Physical Activity and Nutrition”, 2020)