Casein, also known as caseinate or micellar casein, is a form of protein found in dairy products. Many bodybuilders, athletes and fitness enthusiasts use casein, a slow-digesting protein, in supplement form to utilize its complete amino acid profile (contains all of the essential and non-essential amino acids) and high glutamine content. However, casein is believed to have some negative health affects, such as an increased risk of cancer. Casein is also a common allergen, resulting in a range of side-effects when ingested.
Milk
Milk is the primary source of casein, with its proteins 80 percent casein and 20 percent whey. If you are lactose intolerant, opt for other sources of casein, as milk has a high lactose content.
Yogurts and creams
Yogurts and creams are primarily made from milk and therefore contain casein.
Cheese
Cheese has a higher concentration of casein. During the cheese-making process, much of the whey and lactose is discarded, leaving a higher concentration of casein in the curds. Cottage cheese is also high in casein, but contains more whey and lactose than more mature cheeses. Cottage cheese is a better option for the weight-conscious, as it contains fewer calories and less fat.
Casein Powder
Casein is extracted from milk through a process called filtration, and is available in powder form. Whey protein is traditionally favored among body-builders and fitness enthusiasts as it has a higher biological value -- meaning more of the protein content can be utilized by the body. Casein, however, provides a slower-releasing source of protein, and as such, is often ingested before bed to aid recovery and prevent muscle breakdown.
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