Casein protein
Nutritional profile
Per 100g, Casein protein provides 370 kcal with 75g protein, 6g carbs and 3g fat. Macro profile: protein-dominant. Use the macro chart above to plan portions aligned with your daily targets.
Health properties & benefits
Complement the diet for gaps or specific goals. They don't replace whole foods or a varied diet.
Sports performance & fitness
Creatine monohydrate (3-5 g/day), whey/casein protein (convenience), omega-3 and vitamin D are most evidence-backed for fitness.
Ideal timing
Creatine: any time with food. Omega-3 and vitamin D: with a fatty meal.
Preparation & combinations
Check certifications (Informed Sport, NSF). Prioritize creatine monohydrate, not proprietary blends.
Key micronutrients
- Varies by product
- Creatine
- Vitamin D
- Omega-3 EPA/DHA
- Caffeine
Myths & practical tips
Myth: «Supplements are required to build muscle». Progressive training + adequate protein + sleep are the foundation.
Nutritional profile
Per 100g, Casein protein provides 370 kcal with 75g protein, 6g carbs and 3g fat. Macro profile: protein-dominant. Use the macro chart above to plan portions aligned with your daily targets.
Health properties & benefits
Complement the diet for gaps or specific goals. They don't replace whole foods or a varied diet.
Sports performance & fitness
Creatine monohydrate (3-5 g/day), whey/casein protein (convenience), omega-3 and vitamin D are most evidence-backed for fitness.
Ideal timing
Creatine: any time with food. Omega-3 and vitamin D: with a fatty meal.
Preparation & combinations
Check certifications (Informed Sport, NSF). Prioritize creatine monohydrate, not proprietary blends.
Key micronutrients
- Varies by product
- Creatine
- Vitamin D
- Omega-3 EPA/DHA
- Caffeine
Myths & practical tips
Myth: «Supplements are required to build muscle». Progressive training + adequate protein + sleep are the foundation.
Best for
Ideal for muscle gain and high-protein meals. Excellent post-workout or in a calorie surplus.
Key micronutrients
- Varies by product
- Creatine
- Vitamin D
- Omega-3 EPA/DHA
- Caffeine