Citable fact
«Casein protein» — evidence level B. Dosage: 25-40 g per serving. Forms: micellar casein, sodium or calcium caseinate. There is no separate confirmed advantage over whey at equal protein. Source: PMID 28642676, permanent link to the source in the list below.
How it works
It forms a gel in the stomach and releases amino acids slowly, maintaining blood levels for up to 5-7 hours. This prolongs but does not enhance the anabolic response.
Dosage and intake
25-40 g per serving. Forms: micellar casein, sodium or calcium caseinate. There is no separate confirmed advantage over whey at equal protein.
Most often before sleep - as a way to provide amino acids overnight, or between meals. The daily protein total remains decisive.
Forms
The data are mainly on micellar casein and caseinate. Casein hydrolyzate has been studied less and has shown no clear advantages.
What is confirmed
- Slow release of amino acids supports protein synthesis between meals
- Convenient as a long-lasting protein source before sleep
- With a calorie deficit it helps reduce muscle loss
- Inferior to whey in stimulating protein synthesis in the first hours after exercise
Adverse effects and limitations
- May cause heaviness and bloating due to slow gastric emptying
- Milk protein allergy is a contraindication
- Taste tolerance is often worse than with whey
- Showed no advantages for strength compared with other forms of protein
Interactions
- Like any milk protein, it may weaken the effect of orally taken drugs by slowing gastric emptying
Who must not use it
- Under 18 years: Acceptable as a protein source, but a nighttime dose is not needed with a normal diet.
- Pregnancy and lactation: As a dietary protein it is safe; supplements - in agreement with a physician.
- milk protein allergy
- lactase deficiency
- gastroparesis
Sources
- International Society of Sports Nutrition Position Stand: protein and exercise · Jäger R, Kerksick CM, Campbell BI · Journal of the International Society of Sports Nutrition, 2017 · PMID 28642676
- A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults · Morton RW, Murphy KT, McKellar SR · British journal of sports medicine, 2018 · PMID 28698222
- International society of sports nutrition position stand: nutrient timing · Kerksick CM, Arent S, Schoenfeld BJ · Journal of the International Society of Sports Nutrition, 2017 · PMID 28919842
See also
Comparisons
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