Casein gels in the stomach and releases amino acids for hours. That is useful before bed, not because it is “anti-catabolic magic,” but because it is an easy 25–40 g of protein when dinner was light.
Supplements
Strong evidence
Casein Protein
Slow milk protein people take before a long overnight fast.
How to use
25–40 g mixed thick, 30–60 minutes before bed.
Details
- Ingredients
- Micellar casein
- Benefits
- Overnight amino acids, Satiety
- Dosage
- 25–40 g
- When to take
- Evening, Before bed
- Side effects
- Heaviness, dairy intolerance, constipation in some people.
- Scientific evidence
- When total daily protein is matched, casein supports muscle similarly to whey; the slow-release profile is the practical difference.
- Form
- Powder
- Third-party tested
- Yes
Editorial rating ★ 4.3
Solid overnight protein. Skip it if dairy wrecks your gut; cottage cheese does the same job.
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