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evidence · mechanism · dose
Supplements/Compound

Casein Protein

Slow-digesting milk protein providing sustained amino acid release, popular pre-sleep.

Muscle GrowthRecovery Optimization

Overview

Slow-digesting milk protein providing sustained amino acid release, popular pre-sleep.

Natural sources
  • Dairy
Common forms
  • Micellar casein
  • Calcium caseinate

Mechanism of action

Forms clot in stomach producing sustained 6–8h amino acid release.

Pathways
  • · Sustained MPS substrate

Effects on the body

Supports
Overnight muscle protein synthesis

Organ system effects

Skeletal Muscle

Improves overnight MPS when consumed pre-sleep.

Evidence-based benefits

Pre-sleep casein increases overnight MPS and morning recovery

Moderate evidence

Potential side effects

Common
  • · Bloating
Rare
    Serious

      Drug interactions

      No notable interactions reported.

      Supplement interactions

      Pairs well with

      None listed.

      Avoid combining with

      No specific avoidances listed.

      Dosing & bioavailability

      Typical dose
      30–40 g pre-sleep

      Where to buy

      Affiliate-style search links to reputable retailers. We don't endorse specific brands — verify third-party testing (USP, NSF, Informed Sport) before purchase.

      Compound
      Casein Protein
      Amazon
      Wide selection · fast shipping
      Compound
      Casein Protein
      iHerb
      Global delivery · curated brands
      Compound
      Casein Protein
      Thorne
      Practitioner-grade · NSF tested

      Scientific evidence (8)

      Systematic reviewExamine.com Supplement Database · 2023

      Casein Protein: pharmacology, clinical evidence, and safety — narrative review

      Examine.com Research Team

      Curated narrative review of human and preclinical evidence for Casein Protein, including mechanism, typical dosing, and safety considerations.

      Key findings

      Best-supported outcome: Pre-sleep casein increases overnight MPS and morning recovery (evidence: moderate). Additional outcomes and limitations summarized in the full profile.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Casein Protein — Pre-sleep casein increases overnight MPS and morning recovery

      Live PubMed search

      Live results for "Casein Protein Pre-sleep casein increases overnight MPS and morning recovery" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Casein Protein and "Pre-sleep casein increases overnight MPS and morning recovery". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Casein Protein — randomized controlled trial

      Live PubMed search

      Live results for "Casein Protein randomized controlled trial" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Casein Protein and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Casein Protein — meta-analysis

      Live PubMed search

      Live results for "Casein Protein meta-analysis" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Casein Protein and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Casein Protein — pharmacokinetics

      Live PubMed search

      Live results for "Casein Protein pharmacokinetics" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Casein Protein and "pharmacokinetics". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Casein Protein — safety adverse events

      Live PubMed search

      Live results for "Casein Protein safety adverse events" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Casein Protein and "safety adverse events". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Casein Protein — dose response

      Live PubMed search

      Live results for "Casein Protein dose response" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Casein Protein and "dose response". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewGoogle Scholar · 1970

      Google Scholar: Casein Protein — clinical evidence

      Live Scholar search

      Cross-database citation index for Casein Protein as it relates to "clinical evidence".

      Key findings

      Includes preprints, theses, and journal articles. Useful for tracking citation counts and follow-on work.

      Open study
      Educational use only. This profile is not medical advice. Consult a qualified healthcare professional before starting any supplement, especially if you take prescription medication or have a chronic condition.