Supplement
Casein protein
SaveA slow-digesting milk protein that forms a gel in the stomach, providing sustained amino acid release. Often used before sleep for overnight muscle protein synthesis.
Quick verdict
A legitimate slow-release protein option. Pre-sleep casein has specific RCT support for overnight MPS. Not superior to whey for post-workout use.
Evidence score
A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.
What the research shows
Res et al. and Snijders et al. showed pre-sleep casein (40 g) improved overnight muscle protein synthesis and long-term hypertrophy gains. Slower aminoacidaemia profile vs whey is well-documented.
Benefits
- Sustained amino acid release over 6–8 hours
- RCT support for pre-sleep muscle protein synthesis
- High-quality complete protein
Dosage notes
30–40 g before bed. Micellar casein is the slow-digesting form; calcium caseinate digests faster.
Side effects
- Bloating
- Not suitable for milk allergy
- Thick texture
Who should be cautious
Not suitable for people with milk protein allergy (distinct from lactose intolerance). Micellar casein can be thick and unpalatable.
What this page cannot tell you
The overnight MPS advantage may be partly due to extra protein intake rather than the timing per se. Total daily protein matters most.
Leaderboard scores
- Muscle60
- Recovery55
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