Dairy protein is made up of two proteins: casein and whey. It’s commonly referred to as the milk protein’s slow-digesting component.
How to Take
Casein protein supplements are dosed in proportion to dietary protein goals and how much dietary protein is ingested from other sources, just like any other protein supplement. Protein intake varies from person to person, but here’s a rough rule of thumb:
- A daily intake of 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight) would be a suitable aim if you are an athlete or highly active individual currently seeking to shed body fat while retaining lean muscle mass.
- A daily intake of 1.0-1.5g/kg bodyweight (0.45-0.68g/lb bodyweight) might be a suitable aim if you are an athlete or highly active individual, or if you are seeking to decrease body fat while maintaining lean mass.
- A daily aim of 0.8g/kg bodyweight (0.36g/lb bodyweight) and above would be a suitable target if you are inactive and not seeking to modify your body composition.
After dietary protein has been taken into consideration, casein protein should be supplemented in the dose necessary to fulfill these values. Protein supplementation is not necessary if dietary protein levels have reached certain levels.
Obese people (body fat above 20%/30% for males and females, or a BMI more than 30 without considerable muscle mass) should not strictly adhere to the following standards, since their state of obesity would cause them to exceed the criteria. Calculate your goals based on what your weight would be if you had an overweight BMI in these cases.