Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Casein Use in Bodybuilding: Scientific Evidence

Casein, a slow-digesting dairy protein, is widely used in bodybuilding for its unique properties compared to fast-acting proteins like whey. Scientific research supports its use, primarily for its capacity to provide a sustained release of amino acids to muscles over several hours. This prolonged amino acid delivery is especially beneficial during periods of fasting, such as overnight, helping to reduce muscle protein breakdown and support muscle recovery and growth.

Multiple studies have investigated casein's effects on muscle protein synthesis and body composition. For example, a landmark study by Boirie et al. (1997, Proceedings of the National Academy of Sciences) demonstrated that casein leads to a slower, more prolonged increase in plasma amino acids compared to whey, resulting in lower protein breakdown rates. Additionally, Cribb et al. (2006, Medicine & Science in Sports & Exercise) found that casein, when consumed in conjunction with resistance training, can support muscle hypertrophy and strength gains.

While whey protein remains the standard for rapid post-workout recovery due to its quick absorption, casein is particularly valued for nighttime supplementation. The evidence base, including randomized controlled trials and meta-analyses, consistently supports the notion that casein is effective for maintaining a positive protein balance and supporting muscle growth in bodybuilders and athletes.

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