Casein Protein
Casein protein is a slow-digesting milk protein that releases amino acids over several hours, making it effective for reducing overnight muscle protein breakdown. It is particularly beneficial for athletes and individuals engaging in resistance training when taken before sleep.
Evidence last reviewed: 20 Apr 2026
Research shows that casein protein effectively increases overnight muscle protein synthesis and aids recovery in athletes. While the evidence is moderate to high, further studies could explore long-term effects and optimal dosing.
Anaerobic power and strengthSoccer players · RCTModerate
Pre-sleep casein ingestion with probiotics improved anaerobic power and lower-body-specific strength and power performance.
Functional recoveryProfessional soccer players · RCTModerate
Presleep casein protein ingestion accelerated functional recovery in professional soccer players.
Post-prandial amino acid responseHealthy young men · RCTModerate
Different forms of casein protein modulated post-prandial plasma amino acid responses.
Overnight muscle protein synthesisHealthy young men · RCTHigh
Casein protein ingestion prior to sleep increased myofibrillar protein synthesis rates during overnight recovery.
Forms & usage▾
Take 20-40 grams of casein protein 30 minutes before bed.