Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Casein peptides are derived from casein, the major protein found in milk. They are widely used in sports nutrition and as exercise aids, primarily because of their high-quality protein content and slow digestion rate. Several studies have investigated the effects of casein protein supplementation—including casein peptides—on muscle protein synthesis, recovery, and athletic performance. Evidence suggests that casein peptides can support muscle recovery and growth when consumed after exercise, largely due to their amino acid profile and sustained amino acid release into the bloodstream. This helps to reduce muscle breakdown and promote net protein synthesis during recovery periods, especially overnight.

Some clinical trials have shown that casein supplementation can increase muscle mass and strength when combined with resistance training, although the effects are similar to those seen with other high-quality proteins like whey. There is less direct evidence specifically on casein peptides compared to whole casein protein, but available research indicates that the peptides are effectively absorbed and utilized by the body. No major adverse effects have been reported when used as directed. Overall, while casein peptides are supported by scientific evidence for their role in muscle recovery and growth, the strength of the evidence is moderate rather than strong, as most research focuses on casein protein as a whole rather than the peptide form specifically.

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