There are two types of protein in milk: whey and casein. Both can help aid in muscle growth and recovery after a workout, but many prefer casein protein powder because it may digest slower and be more filling. Casein is especially popular among those who often go long periods between meals — like nurses, teachers, and factory workers who may have long shifts with minimal time to intake proper amounts of protein.
Given the popularity of protein powders and the potential advantages of casein, how do you decide which is the best product on the market? Our team of BarBend experts tested more than 100 of the best protein powders to gather some first-hand experience and build a list of the best casein proteins. Whether you’re after the best-tasting casein, the best all-natural casein, or simply the best budget casein, we have a pick for you.
Best Casein Proteins of 2024
- Best Casein Protein: Transparent Labs Casein
- Best Tasting Casein Protein: Legion Casein+
- Best Casein Protein for Digestion: Naked Nutrition Casein
- Best Natural Casein Protein: Muscle Feast Grass Fed Micellar Casein
- Best Budget Casein Protein: Optimum Nutrition Gold Standard Casein
- Best Casein Protein for Baking and Pudding: Dymatize Elite Casein
- Best Casein Protein for Athletes: Ascent Native Fuel Micellar Casein
Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended to diagnose, prevent, and/or treat health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.
How We Tested and Chose the Best Casein Proteins
Our team of BarBend experts, including personal trainers and athletes, tested more than 100 different protein products to help narrow down all the best casein proteins. As we sampled different options, these are the factors we considered using our supplement testing methodology.
- Formula: We looked at the amount of protein per serving relative to carbohydrates and fat. We opted for casein products that contained mostly protein with few other macros. We also prioritized products that had as few added ingredients as possible.
- Flavors: We know that flavor is a pretty subjective factor so we tried to prioritize options with multiple taste options. Our testers also tried to sample as wide a variety of flavors as possible.
- Solubility: In some cases, a shaker cup may not help the product sufficiently dissolve. So, we made sure that each of the options on this list dissolved well using just a blender ball.
- Third-Party Testing: As often as possible, we like to prioritize products that have been third-party tested. That helps ensure that the products are free of banned substances and actually contain the contents written on the label.
[Related: Best Whey Protein Powders]
Best Casein Protein Overall: Transparent Labs Casein Protein
Free of artificial flavors, colors, and sweeteners, Transparent Labs Grass-Fed Casein is an incredibly straightforward supplement without fillers. It's also remarkably low in fat and carbohydrates.
Specs
- Protein: 25g
- Flavors: Chocolate
- Sweeteners Used: Stevia extract
- Third-Party Testing: Informed Choice Certified
- Price per Serving: $1.99
Transparent Labs’ casein protein is a good all-around pick for athletes looking to invest in this supplement. One serving packs 120 calories, including four grams of carbs, half a gram of fat, and 25 grams of protein, earning an overall 4.5 out of 5 for the formulation. This one also uses grass-fed dairy and has zero artificial sugars and additives.
Our team loved the flavor, too. “I tried the chocolate and it tastes just like the chocolate pudding in the little plastic tubs you eat as a kid,” our tester said, giving the flavor a 5 out of 5. “It’s so delicious, I actually find myself craving the taste for dessert.” We do wish there were more than one flavor option, though, as chocolate may not be every athlete’s favorite.
After trying this product, we didn’t notice any negative side effects, so our testers gave this category a 5 out of 5, too. Plus, we like that this formula is third-party tested and Informed Choice Certified. This helps guarantee that the ingredients on the label are reflective of the actual product. However, our expert Chelsea Rae Bourgeois, M.S., R.D.N., L.D had one caution: “This protein powder contains 300 mg of sodium per scoop, which is a significant amount of your day’s recommended total.”
“This product can mix up into a nice, thick shake or a pudding-like consistency,” our tester said, giving the solubility a 5 out of 5. “I don’t think this one clumps or settles much at all.” However, the powder is much softer than a standard whey protein, our tester explained. It puffs up in the air when you scoop, so it can be a little messy.
While we love the high-quality formula, it isn’t the most budget-friendly on the market, earning a 2.25 out of 5 in the cost category. One 30-serving container costs $59.99, which is about $1.99 per serving. You can definitely find more budget friendly options and this price point may not be accessible for everyone.
Best Tasting Casein Protein: Legion Casein+
Legion's Casein+ has more protein per calorie than any other casein we've seen, plus it has no artificial ingredients. Each serving provides 5.2 grams of branch chain amino acids.
Specs
- Protein: 25g
- Flavors: Dutch Chocolate, Cinnamon Cereal, French Vanilla, Strawberry
- Sweeteners Used: Stevia extract
- Third-Party Testing: Lab Tested for Purity
- Price per Serving: $2
Legion’s casein comes in four delectable flavors and after trying the product ourselves, our team loved the taste. “I tried the Dutch Chocolate flavor and I liked it,” our tester said, giving the flavor a 5 out of 5. “The taste is a lot like dark chocolate, which isn’t too rich or too sugary.”
We’re fans of Legion’s formula, too. One serving packs 25 grams of protein with only three grams of carbs and half a gram of fat. We also like that the brand uses grass-fed dairy and zero refined sugars or unnecessary additives.
Our team also likes that this product is third-party tested, earning a 5 out of 5 in that category. Legion tests its casein for purity and potency in an ISO 17025 accredited lab. Plus, you can even see the brand’s lab results right on the product page, which is great for transparency.
However, after conducting our own test with a third-party accredited lab, we had to give this protein a C for purity. While it had great label accuracy and minimal pesticides, phthalates, and bisphenols, it only ranked in the top 50 percent of proteins for heavy metals. Rest assured, having this casein a few days per week likely won’t harm your health but long-term daily use probably isn’t the best idea.
After mixing this product with water, we liked the solubility, giving this category a 4.5 out of 5. “This mixed really well and had a normal thickness,” one tester explained. “When I left it alone too long, the product did separate but this was after 20 minutes.” We also wanted to note that the aftertaste is pretty chalky, which some users may not love.
Neither of our testers noticed any side effects, which is a plus. “I’d give my overall experience with this casein a 4 out of 5,” one tester said. “I definitely plan to use this product more in the future.”
We did have to give the price per serving a 3 out of 5, though. At $59.99 for 30 servings, this definitely isn’t the cheapest product on the market. You can definitely find casein proteins that are less expensive than $2 per serving.
Best Casein Protein for Digestion: Naked Nutrition Casein
Naked Nutrition's Micellar Casein Protein Powder has no artificial flavors, sweeteners, or colors and 26 grams of protein per serving. We also like that this formula has zero additives.
Specs
- Protein: 26g
- Flavors: Unflavored, Chocolate, Vanilla
- Sweeteners Used: Organic coconut sugar
- Third-Party Testing: Lab Tested for Heavy Metals
- Price per Serving: $1.05
Naked Nutrition’s product is 100 percent slow-digesting micellar casein. That’s because casein has a gel-like consistency in your stomach and releases protein into your body more slowly, according to the Cleveland Clinic. As a result, it may be easier for some athletes to digest.
This casein has a pretty lean macronutrient profile, including 26 grams of protein and zero grams of carbs or fat per serving. Our team also likes that the brand doesn’t use any artificial sugars or additives, sweetening its product with organic coconut sugar. Naked also tested its product for heavy metals, proving there’s minimal unwanted arsenic, lead, cadmium, and mercury.
“The Unflavored option is pretty true to the description,” our tester said, giving the flavor a 4 out of 5. “I’ve mixed it with coffee or chocolate syrup and that definitely makes it more appetizing. I also baked it with other ingredients and it tasted great.”
In our experience, the product dissolved okay but we did find it a little difficult to shake up. Compared to the other casein proteins we tried, this product earned a 4 out of 5 for solubility. It didn’t clump too much but we’ve definitely tried options that dissolved more smoothly.
Naked Nutrition’s casein actually has a pretty budget-friendly price point. The container costs $79.99 for 76 servings, which is about $1.05 per serve. We do have to point out that one container is five pounds, though, which may be a little too much product for some athletes.
Best Natural Casein Protein: Muscle Feast Grass-Fed Micellar Casein
This inexpensive casein is all-natural and sourced from grass-fed cows. It is available either flavored or unflavored in a two or four-pound tub.
Specs
- Protein: 19g
- Flavors: Unflavored, Chocolate
- Sweeteners Used: Stevia
- Third-Party Testing: N/A
- Price per Serving: $1.28
For athletes who want a natural casein protein, we recommend this product from Muscle Feast. Muscle Feast’s casein is grass-fed and uses only natural ingredients with no artificial additives. We also like that this is a pretty lean formula, however, you do only get 19 grams of protein, which is a little less than some others.
Our team tried the Chocolate option, giving it a 3 out of 5. “The taste wasn’t particularly strong,” our tester said. “I almost thought I’d accidentally purchased the Unflavored option. It’s not bad, just not a very strong, noticeable flavor.”
The solubility was solid, though. Our tester used this powder to make a protein pudding and gave the consistency a 5 out of 5. In their experience, it was pretty comparable to other protein puddings they’ve tried.
Unfortunately, this product isn’t third-party tested, which we would have liked to see. We had to give this category a 2 out of 5.
This protein isn’t the most expensive but it’s not the cheapest either, earning a 4 out of 5 in the cost category. One 37-serving bag costs $52.99, which is about $1.28 per serving. For the most part, we think this is a pretty budget-friendly pick.
Best Budget Casein Protein: Optimum Nutrition Gold Standard Casein
Well-rounded, well-priced casein that contains enzymes that might improve its digestion. Each single-scoop serving packs 24 grams of protein and just a single gram of sugar.
Specs
- Protein: 24g
- Flavors: Chocolate Peanut Butter, Chocolate Supreme, Cookies & Cream, Vanilla
- Sweeteners Used: Sucralose
- Third-Party Testing: N/A
- Price per Serving: $1.52
Buying a bunch of new supplements each month can definitely take a toll on your wallet. But with Optimum Nutrition’s Gold Standard Casein, you get plenty of bang for your buck. This high-quality protein is only $1.52 per serving, making it a good budget pick.
Overall, our team really liked this formula. One serving is only 120 calories, including one gram of fat, four grams of carbs, and 24 grams of protein. We don’t love that Optimum Nutrition does use sucralose, as this artificial sweetener may not sit well with all athletes. We also had to give this product a 1 out of 5 for third-party testing, as we weren’t able to find any proof of that.
“I tried both the Chocolate Peanut Butter and Chocolate Supreme and I thought both flavors were smooth and appetizing,” our tester said, giving the flavor a 5 out of 5. “The chocolate flavor is almost as good as chocolate pudding.”
For solubility, Optimum Nutrition’s casein earned a 4.5 out of 5. Our tester used this as a protein pudding but didn’t have luck sipping this as a shake. The consistency was really thick and the more liquid they added, the thicker the protein got. So, if you want a protein powder you can sip on, you may prefer another option.
After trying two flavors, our tester didn’t notice any adverse side effects. Our team also likes that this product is available on Amazon Prime, so you can get it delivered in a matter of days.
Read our full Optimum Nutrition Gold Standard Casein Review.
Best Casein Protein for Baking and Pudding: Dymatize Elite Casein
This casein mixes well and has an unusual, low-fat creamer that makes for a great flavor. Each single-scoop serving provides 25 grams of protein and is sugar-free.
Specs
- Protein: 25g
- Flavors: Chocolate, Chocolate and Peanut Butter, Chocolate and Whey Protein Powder, Cinnamon Bun, Cookies & Cream, Vanilla
- Sweeteners Used: Sucralose
- Third-Party Testing: Informed Choice Certified
- Price per Serving: $1.33
Protein powders are pretty versatile and make great baking (or, for casein, pudding) companions. Dymatize’s Elite Casein has a thick consistency, making it easy to bake into a pudding or use for baked goods. Plus, you get six flavor options, so it can work for just about any dessert flavor craving.
“The Cookies & Cream flavor makes an absolutely delicious pudding,” our tester said, giving the flavor a 4.5 out of 5. “You can also mix it with water as a shake but it’s pretty thick and more ideal for a snack.” If you plan to bake with this product, know that adding water actually thickens the powder — this isn’t necessarily a bad thing but may affect your recipe.
“After having this protein, I felt really full,” our tester said, giving the side effects a 4 out of 5. “I’m not exactly sure why, though, because the ingredients aren’t different from any of the other casein products I’ve tried.”
This product is Informed Choice Certified, earning a 5 out of 5 for third-party testing. And our team also liked the approachable price point. One 50-serving container is about $66.48 (depending on the flavor you choose), making it roughly $1.33 per serving.
[Related: Dymatize Iso 100 Protein Powder Review — Is Hydrolyzed Best?]
Best Casein Protein for Athletes: Ascent Native Fuel Micellar Casein
This slow-digesting protein powder is all-natural, soy-free, and tested for banned substances by Informed Sport. It's available in three different flavors in either a 32 or 64-ounce pounch.
Specs
- Protein: 25g
- Flavors: Chocolate, Chocolate Peanut Butter, Vanilla
- Sweeteners Used: Monk fruit extract
- Third-Party Testing: Informed Sport Certified
- Price per Serving: $1.70
For competing athletes, finding products that are safe for sport is a priority. Ascent Native Fuel Micellar Casein is Informed Sport Certified, meaning it doesn’t contain any banned substances and works perfectly fine for athletes. That being said, every athlete’s body is different. While this product is safe for sport, it’s best to consult a registered dietitian or coach before trying a new supplement.
We liked the formula here, as it offers 25 grams of protein with one and a half grams of fat and six carbs. The carb count is ever-so-slightly higher than other products on this list but athletes may actually like the extra fuel. It also contains no added sugars or artificial sweeteners.
Unfortunately, our testers weren’t huge fans of the Chocolate Peanut Butter flavor. “I really wish I’d liked this but the taste is just a little off-putting,” they said, giving it a 2.75 out of 5 for flavor. “The peanut butter tastes artificial and I even tried mixing it into a smoothie with milk and banana.”
When it comes to solubility, we gave this product a 3 out of 5. Our tester thought this one was really thick and difficult to drink even after letting it chill. But if you want to make protein pudding or ice cream (by freezing the mixture), it may actually work really well.
At $1.70 per serving, this isn’t the cheapest casein protein on this list. We gave the price per serving a 3 out of 5, as you can definitely find casein products under $1.50 per serving. That being said, if you’re a competing athlete who needs to prioritize supplements that are safe for sport, this casein ticks that box.
Read our full Ascent Native Fuel Micellar Casein Review.
What To Consider Before Buying Casein Protein
Whether this is a new supplement in your routine or you’ve been taking it for a while, there are a few things worth thinking about before making the buy.
To reiterate, there doesn’t seem to be any practical difference between whey and casein protein powders when it comes to muscle gain or athletic performance, but if you’re considering casein, here’s what you should think about.
Casein Type
Many companies act like it’s a huge deal that they only use micellar casein — the kind that’s encased in a globular structure called a micelle. But the vast majority of casein powders use micellar casein; this isn’t unusual. Calcium caseinate and hydrolyzed casein are less common and more processed, so micellar casein is typically the way to go.
Solubility
This is a huge advantage that casein has over whey. If you add water or (even tastier) milk to casein in a 3:2 ratio and stir it up for a few minutes, it becomes a pudding-like substance. Eat it straight away or freeze it for a few hours, and it becomes ice cream. If you plan on making either pudding or ice cream with your casein powder, make sure you select a preferable flavor for doing so.
However, this consistency may not be ideal for every athlete. Instead, some may prefer a standard shake. So, before you buy, consider your purposes for the supplement.
Flavor
If you’re going to be eating a casein protein relatively frequently, you want a flavor that you actually enjoy. So, read product reviews carefully to settle on a taste that you won’t get sick of. Also, if you plan to bake with your casein, we recommend opting for a flavor that’s versatile, like chocolate or vanilla.
[Related: Does The Ketogenic Diet Work For Strength Training?]
Benefits of Casein Protein
As most gymgoers know, protein is an extremely important macronutrient for building muscle mass and making strength gains. It is one of three macronutrients, and it’s one of your greatest tools when it comes to hitting your gym goals. For many people, it can be difficult to consume the amount of daily protein needed to assist muscle repair and growth, so a supplement like casein can be of great benefit for adding in an easy 20 grams (or more) of protein.
Many people opt for a casein protein over other types because it may have better potential benefits when taken right before bed, which some people prefer over traditional use right after a workout. One study suggested that when casein is ingested right before bed, it may have the ability to increase muscle protein synthesis during sleep for better muscle mass and strength gains. (1)
Utilizing a casein supplement may also make hitting your protein goals a little more interesting and enjoyable. If you’re tired of chicken breasts and eggs, casein may be a fun alternative to get an easy 20 or more grams of protein in a quick snack. Casein can be made into a delicious pudding consistency, or when frozen, an ice cream texture, which makes it a macro-friendly dessert or treat you won’t soon tire of.
How Much Does Casein Protein Cost?
Instead of determining the value of a casein based on its container price, try comparing the price of the container to the number of servings you’re receiving. On our list, you can find a variety of price points.
| Best Casein Protein | Transparent Labs Casein | $59.99 |
| Best Tasting Casein Protein | Legion Casein+ | $59.99 |
| Best Casein Protein for Digestion | Naked Nutrition Casein | $99.99 |
| Best Natural Casein Protein | Muscle Feast Grass-Fed Micellar Casein | $50.39 |
| Best Budget Casein Protein | Optimum Nutrition Gold Standard Casein | $73.97 |
| Best Casein Protein for Baking and Pudding | Dymatize Elite Casein | $66.48 |
| Best Casein Protein for Athletes | Ascent Native Fuel Micellar Casein | $42.74 |
When Should I Take Casein Protein?
There isn’t necessarily a “best time” to drink your casein protein shake. Just because you don’t drink your protein within 30 minutes of finishing your workout, does not mean you worked out for nothing. To keep your gains, it’s most important to make sure you’re getting enough protein throughout the day, rather than focusing on timing. While it’s not a terrible idea to drink your protein right after a workout, as long as your daily protein and calories are on track, your muscle gain should remain on track too. If you’re still curious about this concept, we covered it in depth here.
Whey vs. Casein: Is One Better?
Both whey and casein are sourced from milk (they get separated in the cheesemaking process), and they’re both really high quality proteins (meaning they contain all your essential amino acids). But the question remains: Is one superior to the other?
One study was published in 2000 that many consider an answer to this question. 38 police officers on low-calorie diets were split into three groups: high protein with whey, high protein with casein, and a group that was just low-calorie. (2) After 12 weeks, the casein group lost fifty percent more fat and gained thirty percent more strength than the whey group. But that study was small and broadly considered a one-off. Many others have found no practical difference between whey and casein regarding muscle gain or athletic performance. (3)(4)(5)
That said, casein is lower in lactose, and it digests more slowly than whey, so some find it to be a little more filling, though research isn’t unanimous. (6)(7)(8) While both whey and casein are great ways to manage appetite, if hunger is a big obstacle for you, then casein could potentially be a better pick. It tends to be slightly more expensive, though, because casein can be used to make cheese, while whey has historically been considered a waste byproduct of the cheesemaking process.
[Related: IIFYM (If It Fits Your Macros): Your Ultimate Guide To This Diet]
Best Casein Protein Powder FAQs
Is casein or whey better for weight loss?
Neither whey nor casein are superior for weight loss. Neither protein is more anabolic or “fat burning.” However, casein does digest more slowly so some find it a more filling snack. If it helps you eat less, it’s a good supplement for weight loss.
Does casein protein powder contain lactose?
It has very little lactose, less than whey protein, however it’s not always lactose free. If there’s no sugar on the label then there’s under half a gram of lactose per serving, and probably none. But people with serious allergies should contact the manufacturer to confirm.
Should I have casein protein before bed?
Casein is a slow digesting protein, so it will release amino acids into your bloodstream for a longer period of time than a lot of other proteins, like whey. The slower digestion rate can make it more filling and might prevent midnight snacking, but it doesn’t make it more “anabolic” than other protein.
How much do casein protein powders cost?
Casein is similarly on par price-wise to whey protein. All of these picks fall between about $1.00 to $2.00 per serving with an average of around $1.61. Depending on quality, ingredients, and options to buy in bulk, you will see the price fluctuate.
What is the best casein protein?
After doing a deep dive into all of the top-tier choices this list of casein has to offer, we decided that Transparent Labs Casein is our top choice. The formula is all-natural and derived from 100 percent grass-fed cows. Not to mention, it provides 25g of protein per serving. It comes in Chocolate or Vanilla flavors and is sweetened with Stevia.
References
- Dela Cruz J, Kahan D. Pre-Sleep Casein Supplementation, Metabolism, and Appetite: A Systematic Review. Nutrients. 2021 May 30;13(6):1872. doi: 10.3390/nu13061872. PMID: 34070862; PMCID: PMC8229753.
- Demling, RH, et al. Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers. Ann Nutr Metab. 2000;44(1): 21-9.
- Messina M, Lynch H, et al. “No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise.” Int J Sport Nutr Exerc Metab. 2018 May 3:1-36.
- Wilborn CD, Taylor LW, et al. The Effects of Pre- and Post-Exercise Whey vs. CaseinProtein Consumption on Body Composition and Performance Measures in Collegiate Female Athletes. J Sports Sci Med. 2013 Mar 1;12(1):74-9.
- Fabre M, Hausswirth C, et al. Effects of Postexercise Protein Intake on Muscle Mass and Strength During Resistance Training: Is There an Optimal Ratio Between Fast and Slow Proteins? Int J Sport Nutr Exerc Metab. 2017 Oct;27(5):448-457.
- Boirie Y, et al. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A. 1997 Dec 23;94(26):14930-5.
- Abou-Samra R, et al. Effect of different protein sources on satiation and short-term satiety when consumed as a starter. Nutr J. 2011 Dec 23;10:139.
- Bendtsen LQ, et al. Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled clinical trials. Adv Nutr. 2013 Jul 1;4(4):418-38.
