RAIAN Guide

Micellar casein: what it is and when to take it

Micellar casein is a slow-digesting milk protein, valued for releasing amino acids gradually over hours. In its neutral version, with no flavourings or sweeteners, it is very versatile. Here we explain what it is, when it is taken and how to use it.

Point 1

What micellar casein is

It is the main protein fraction of milk, obtained in powder form. Its main feature is slow digestion: it releases amino acids progressively over several hours.

The neutral version has no added flavourings or sweeteners, which makes it more flexible to mix into shakes as well as sweet or savoury recipes.

Point 2

Slow digestion versus fast proteins

Unlike fast-absorbing proteins, casein is assimilated gradually. That is why it is usually associated with times when a prolonged release of amino acids is desirable.

It is neither better nor worse than other proteins: it simply plays a different role within the diet depending on each person's goal.

Point 3

When to take it and how to use it

It is usually taken before sleeping or during long periods without food, making the most of its slow release. A reference serving is 25-30 g mixed with 200-250 ml of milk or plant-based drink.

Its thick texture makes it ideal for protein puddings, mousses, pancakes and filling shakes. For puddings, use less liquid (80-100 ml) and refrigerate for about 30 minutes.

Frequently asked questions