Provides a sustained release of amino acids, promoting muscle recovery and reducing muscle breakdown.
Effective Dose
20-40g
Onset
Fast
Cost
Mid-range
Cycle
Casein protein can be used daily as part of a balanced diet and exercise program.
7 things you need to know
What it does
Provides a sustained release of amino acids, promoting muscle recovery and reducing muscle breakdown.
Worth it?
7/10. Casein protein is a good option for sustained amino acid release, particularly useful before sleep or during long periods without food. It may support muscle recovery and growth, although whey protein might be slightly more effective post-workout.
How much to take
20-40g
Price
Moderate ($15-30/month)
How fast it works
You feel it within an hour
Safety
Check if: dairy allergy, lactose intolerance
What people say
Users may experience a feeling of fullness and satiety due to slower digestion.
Casein makes up about 80% of the protein in cow's milk.
"Users may experience a feeling of fullness and satiety due to slower digestion."
Research backing for this ingredient
Some evidence, more research needed
Limited
Not yet
Generally accepted with some debate
"Strong evidence supports casein's ability to provide a sustained release of amino acids, contributing to muscle protein synthesis and reducing muscle breakdown. Studies suggest it's effective for overnight recovery and can support muscle growth when combined with resistance training. While whey protein is often preferred post-workout due to its faster absorption, casein offers unique benefits for prolonged periods between meals."
Casein protein is a slow-digesting protein derived from milk. It provides a sustained release of amino acids into the bloodstream, making it beneficial for muscle recovery, reducing muscle breakdown, and promoting satiety. It's often used before bedtime to support overnight muscle recovery.
Products below minimum dose are likely ineffective
When
Evening
How
20-40g
Food
Best taken before bed or during long periods without food to provide a sustained release of amino acids.
Digestion and absorption are slower compared to whey protein, providing a sustained release over several hours.
Casein protein can be used daily as part of a balanced diet and exercise program.
Check for specific interactions.
Casein Protein is categorized as a amino acid.
Scientific consensus score: 7.5/10.
Evidence quality: STRONG.
Add Casein Protein to your stack analyzer or compare it with other ingredients.
Not medical advice. Always consult a healthcare provider.