Although whey and casein are both dairy proteins made from cow’s milk, they have very different properties. Whey digests rapidly compared to casein’s slow rate of digestion which can deliver amino acids to recovering muscles for hours. This makes casein ideal for between meals and right before bed when nutritional support won’t be available for some time.
Compared to whey powder, casein mixes into a much richer, thicker shake. That’s why we suggest using 10 to 12 ounces of liquid compared to the 6 to 8 ounces typically used for mixing a scoop of whey. Using a shaker cup will produce a smooth consistency, or mix casein in an electric blender to use it as the protein ingredient in fruit and vegetable-based smoothies.
Casein’s thickness also presents you with a unique opportunity to enjoy it as a protein pudding. Mix a scoop in a bowl using half the recommended amount of water or milk (5 to 6 ounces), place in the freezer for about 10 minutes and use a spoon to eat the end result like ice cream.