Yes, casein protein powder can cause constipation in some individuals. This effect is not unique to casein and can occur with other high-protein supplements as well. Constipation from casein protein typically results from a combination of insufficient fiber intake, inadequate hydration, and the inherent properties of casein protein.
Casein protein, which is derived from milk, is a slow-digesting protein that provides a steady stream of amino acids to the muscles over several hours. While this is beneficial for muscle recovery and anti-catabolism, its slow transit time through the digestive system can contribute to constipation, especially when combined with a low-fiber diet (1).
Several factors associated with casein protein consumption can exacerbate constipation:
To mitigate the risk of constipation when consuming casein protein powders, it is advisable to:
Overall, while casein protein is an excellent source of slow-releasing protein, balancing it with adequate fiber and water intake is crucial to prevent constipation and maintain digestive health (3).