Casein Protein

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

BBuilding Evidence72218 studies referenced

Latest evidence update: 2026-05-01

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.

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Expected outcomes

Outcome estimates are derived from published research and represent population-level associations, not guaranteed individual results. Consult a healthcare professional before making decisions based on these estimates.

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

Protocols featuring Casein Protein

Exercise Recovery ProtocolBBuilding Evidence

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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.