Micellar Protein
Micellar Protein
Snapshot
Micellar casein is a slow-digesting milk protein that provides sustained amino acid release, supporting muscle recovery and growth overnight or between meals.
What is Micellar Casein?
Micellar casein consists of casein proteins organized into micelles that coagulate in the stomach, leading to gradual gastric emptying and prolonged amino acid absorption.
Where It Comes From
Derived from cow’s milk during cheese production; native casein micelles are isolated, purified, and processed into powder form for supplement use.
Key Nutrients & Compounds
Provides all essential amino acids with high levels of glutamine and BCAAs; forms a gel in the stomach that releases peptides steadily over 6–8 hours.
Health Benefits
Promotes muscle protein synthesis over extended periods; reduces muscle breakdown; supports overnight recovery; and may enhance satiety and weight management.
Recommended Dosage
20–40 g of micellar casein taken before bedtime or between meals; can be combined with fast-absorbing proteins for varied release profiles.
How to Use It
Mix micellar casein powder with water, milk, or in a smoothie; consume 30 minutes before sleep or 2–3 hours after a meal for sustained amino acid delivery.
Who Should Use It?
Ideal for athletes, bodybuilders, or individuals seeking prolonged muscle recovery, anti-catabolic support during fasting periods, or enhanced satiety.
Possible Interactions or Cautions
Generally well tolerated; those with milk protein allergies or lactose intolerance should choose hydrolyzed or lactose-free alternatives; avoid mixing with acidic beverages that can affect solubility.
Final Thoughts
Micellar casein offers a unique slow-release protein matrix, making it a valuable supplement for maintaining an anabolic state during long fasting windows.
Scientific Studies
Boirie Y, et al. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci USA. 1997;94(26):14930–14935. https://doi.org/10.1073/pnas.94.26.14930
Tang JE, et al. Differential response of muscle protein synthesis to milk proteins; whey, casein, and soy. J Appl Physiol. 2009;107(3):987–992. https://doi.org/10.1152/japplphysiol.00076.2009
Pennings B, et al. Protein digestion and absorption kinetics differ between casein and whey: a model-based study. Am J Clin Nutr. 2011;94(5):1131–1138. https://doi.org/10.3945/ajcn.111.016381