Casein Protein — Supplements
Slow-digesting milk protein providing sustained amino acid release for overnight muscle protein synthesis.
Overview
Casein is the predominant protein in cow's milk (~80%), forming a gel-like structure in the stomach that results in slow, sustained amino acid absorption over 5-7 hours. This prolonged aminoacidemia makes casein particularly suitable for pre-sleep consumption to support overnight muscle protein synthesis. RCTs demonstrate that 30-40 g of casein before bed enhances overnight MPS, improves recovery, and supports positive nitrogen balance. Casein is also rich in bioactive peptides with antihypertensive and immune-modulating properties.
Indications
- Overnight muscle protein synthesis
- Post-exercise recovery
- Sustained amino acid delivery
- Total daily protein intake augmentation
Mechanism of Action
Casein forms a gel matrix in the acidic stomach environment, slowing gastric emptying
Dosing
| Compound | Dose | Frequency | Notes |
|---|---|---|---|
| Casein Protein | 30 g | Once daily (before bed) | Micellar casein preferred for sustained release; mix with water or milk |
Evidence Grade
GRADE C
Safety & Contraindications
- Contraindicated in milk protein allergy (distinct from lactose intolerance)
- May cause bloating or digestive discomfort in some individuals
- Micellar casein is slower-digesting than casein hydrolysate
- Check for added sugars and artificial ingredients in commercial products