Exploring Casein Custard: What You Need to Know

Do you have a sweet tooth but still like to stay in shape? Good news — casein custard is here to save the day.

If you haven’t yet heard of casein custard, no worries — allow us to enlighten you. This dairy-based dessert is gaining popularity in the health and fitness community as a perfect option for satisfying your cravings while still maintaining a healthy lifestyle.

But, what is casein custardexactly? Why is it beneficial for dieters? And how do you make it for yourself? We’ve got you covered in our comprehensive guide to this unique snack.

What Is Casein Custard?

Firstly, let’s go back to basics. Milk has two types of protein: casein and whey. Casein carries essential amino acids that our bodies need to break down food, provide energy and build muscle, among other benefits.

Casein custard, then, is custard made with casein protein powder in replacement of traditional ingredients like eggs and cream. It’s typically mixed with liquid, such as milk or water, and heated to create a smooth and creamy dessert.

Why Is Casein Custard Popular?

Casein custard is known as a delicious and healthy snack in athlete, bodybuilding and fitness circles. It’s a popular choice for those who are looking to maintain their diet and reach their fitness goals.

Let’s take a look at the key benefits together.

1. High-Quality Protein Source

Given its rich amino acid profile, casein is considered a high-quality protein source that can aid muscle growth, repair and recovery. It can help you increase your protein intake to meet the daily guidelines for very active people of 1.2 to 2 grams of protein per kilogram of body weight. In other words, a 150-pound person should consume 82 to 136 grams of protein each day for maximum results.

2. Slow Digestion

Casein is known for its slow-digesting properties, unlike other proteins which are quickly absorbed. For comparison, casein custard takes several hours to be digested, whereas whey protein can be absorbed in as little as 90 minutes.

Casein forms a gel-like substance in the stomach, meaning that amino acids are released into the bloodstream in a slower and more sustained way. This keeps the body in an anabolic state for longer so that there’s a steady supply of nutrients to the muscles. Ultimately, this can prevent muscle breakdown and support healthy maintenance, growth and recovery.

3. Appetite Control

Because of its slow-digesting properties, casein custard can make you feel full and stop you from overeating. This is particularly helpful for those who are calorie-counting and have stricter food intakes. 

Essentially, you can stick to your diet plan while enjoying the tasty little snack that is casein custard. Win-win.

4. Versatility

Another great thing about casein custard is that it can be customised based on individual preferences and nutritional needs. Some people like to add flavourings and sweeteners, such as stevia or vanilla extract, to improve the taste. However, that’s not all.

Alongside flavours and toppings, you can experiment with different mix-ins to create varied and versatile combinations that keep you feeling satisfied for the long term.

5. Other Health Benefits

Some studies have found that casein may have other health benefits, such as:

• Providing antibacterial and immune system support

• Fighting the buildup of harmful free radicals, which can cause cell damage and lead to cancer and other health conditions

• Helping with fat loss

• Reducing triglyceride levels (high triglycerides are linked to thickening of the artery walls and an increased risk of stroke, heart attack and heart disease)

Although more research is needed, initial findings are promising.

How to Make Casein Custard

Learning how to make casein custard is pretty straightforward once you know the steps.

Using casein protein to make custard instead of whey protein actually produces a thicker consistency and means that the pudding sets better.

Ingredients and Equipment

You’re going to need the following:

• Casein custard powder (check out our favourites below!)

• 90-100 ml of cold water or milk

• Bowl

• Spoon

• Toppings (optional)

The Best Casein Custard Powder

Our bestselling casein custard powders are all great in their own way:

• Muscle Nation Casein Custard contains a whopping 27 grams of protein per serving along with 7 grams of glutamine for optimal recovery. It also contains fibre and MCT Oil to aid digestion and prevent bloating.

• Muscle Nation Casein Custard Twin Pack allows you to try both flavours or pick one up for a friend and yourself!

• Maxine’s Burn Custard has a premium slow-release, high-protein formula that’s low in carbs and enhanced with added fat-burning nutrients. It’s designed to help boost your metabolism, control your appetite and help build and maintain lean muscle tone.

Shop all casein custard powders here.

Directions

Making casein custard is quick and effortless.

1. Put 2 scoops of casein protein powder into your bowl.

2. Add 90-100 ml of water and mix until it has a custard-like texture. If you prefer your custard runnier, add more water. You can use a blender or shaker for smoother results.

3. Add any desired topping(s), keeping in mind that this will change the calorie and macronutrient content.

That’s it!

You can also try your yummy treat warm or cold.

• As a Hot Dessert: Follow steps 1 and 2 and then microwave the custard for 30 seconds before adding toppings.

• As a Frozen Dessert: Follow steps 1 and 2 and then place your bowl in the fridge for 15 minutes to an hour for a cold snack. Afterwards, grab the bowl out of the fridge and add your toppings.

The recommended consumption for casein custard is 1-2 servings per day.

When to Eat Casein Custard

Now that we’ve discussed what is casein custard and how to make casein custard, are you wondering when you should consume it? We got you!

The fact that casein custard is slow digesting makes it an ideal breakfast, snack and nighttime option. That said, it’s best to take it before bed or as part of an intermittent fasting routine where you are going for a long time without food.

Either way, there’s no right or wrong answer. You can enjoy this guilt-free dessert at any time of the day.

It’s important to note that casein custard should be consumed alongside a well-balanced diet. You need a variety of nutrient-rich foods to fuel your body, enhance your performance and get the gains you deserve for all your hard work.

Final Thoughts on Casein Custard

Whether you're looking to optimise your protein intake, satisfy your sweet tooth or enhance your muscle-building efforts, casein custard is a fantastic choice. There are so many benefits, and it’s easy to throw together when you have a hectic schedule or exercise regime.

As with anything though, make sure you’re practising safe consumption and consult a health professional if you experience any side effects.