Casein Protein

Also known as: micellar casein, casein protein powder, milk protein

Confidence

research strength

ASolid confidence72218 studies referenced

Latest evidence update: 2026-05-01

Strongest in Sample size (78). Held back by Recency (51).

Study quality (37%)

Study design (21%)

Risk of bias (16%)

Solid mix of RCTs with some methodological gaps.

Replication (26%)

Cross-study replication (21%)

Precision (5%)

Confirmed across many independent studies with significant findings.

Sample size (16%)

Tens of thousands of participants pooled across studies.

Consistency (11%)

Studies agree on direction of effect.

Recency (10%)

Evidence base skews older; field may have moved on.

Effect by outcome

how big the change is

Effect-size tagged on 191 of 225 claims for this supplement. Our research updates daily; remaining claims are pending re-processing.

Directional evidence

Areas where research points to a consistent direction of effect. The strength of evidence is graded; the size of the effect is not quantified.

Common dosage

30-40g, 30 minutes before sleep, on training days

Description

Slow-digesting milk protein. Sustained amino acid release over 7-8 hours makes it useful pre-sleep for overnight muscle protein synthesis. Snijders 2019 (Frontiers Nutrition) and Sports Medicine 2023 RCT establish 20-40g pre-sleep augments overnight MPS in trained athletes.

Safety & interactions

Avoid with dairy allergy or severe lactose intolerance. Generally safe; no specific drug interactions.

Check interactions with other supplements→

Some links on this page may earn us a commission at no extra cost to you. This never influences our evidence grades or recommendations. Full disclosure

Order Casein Protein

Recommended: 30-40g, 30 minutes before sleep, on training days

Protocols featuring Casein Protein

Exercise Recovery ProtocolBBuilding confidence

Turn this into a protocol for you

A two-minute quiz builds a daily plan of habits, diet and supplements around your goals and what you already take. Free, no account needed.

Start the quiz

Questions about Casein Protein

Who has been studied for Casein Protein?

Who should avoid Casein Protein based on the safety notes?

What dose did studies use for Casein Protein, and when was it taken?

Referenced studies (218)

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.