Synopsis

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

Casein protein is widely used as a supplement to support athletic performance and exercise recovery, with substantial scientific evidence backing its efficacy. Casein is a slow-digesting milk protein that provides a sustained release of amino acids, making it particularly effective for overnight muscle repair and growth. Multiple studies have demonstrated that consuming casein before sleep increases overnight muscle protein synthesis and improves recovery after exercise, especially resistance training. This property distinguishes casein from faster-digesting proteins like whey, which are more suitable for immediate post-workout consumption.

Meta-analyses and randomized controlled trials have shown that regular supplementation with casein, in conjunction with resistance exercise, can contribute to increased lean body mass and strength gains over time. The slow digestion rate of casein reduces muscle protein breakdown, which is beneficial during periods of fasting, such as overnight. Additionally, casein is rich in essential amino acids, including leucine, which plays a key role in muscle protein synthesis.

While casein is not typically associated with acute performance enhancement (e.g., improved endurance or strength during a single workout), its primary benefit lies in supporting ongoing adaptation and recovery. The evidence supporting its role as an athletic and exercise aid is robust, particularly among athletes and individuals engaged in regular strength training.

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