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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Other ingredients used for Body Building

7-Keto-DHEA
Acetyl L-carnitine
adenosine 5-triphosphate disodium (ATP)
alpha-ketoglutarate (AKG)
amino acids
anchovies
ashwagandha
aspartic acid
beta-alanine
bovine
branched-chain amino acids
caffeine
capsaicinoids
Coleus forskohlii
conjugated linoleic acid (CLA)
creatine monohydrate
curcumin
gelatin
ginseng
greens blend (proprietary)
hydroxycitric acid
l-isoleucine
iron
L-cysteine
L-glutamine
L-glycine
L-leucine
L-methionine
L-ornithine
L-valine
magnesium
maltodextrin
Milk
omega-3 fatty acids
ornithine alpha-ketoglutarate
protein
Almond fruit
vitamin D
Whey protein
Zinc
wheat germ
Algae
chickpea protein
brown rice protein
AMP-activated protein kinase (AMPK)
1,3,7-Trimethylpurine-2,6-dione
2a, 17a-dimethyl-17b-hydroxy-5a-androstan-3-one
4-DHEA
arginine alpha ketoglutarate
arachidonic acid
Arginine malate
Alpha glyceryl
Alpha-ketoisocaproic acid
Adenosine triphosphate (ATP)
Algal protein
Alpha hydroxyisocaproic acid
anti-aromatase
animal protein
Beef Protein
beef
Beef liver
bovine protein
beta-lactoglobulin
ba ji tian
banana
chia seed
casein
cardarine
Citrus
capsaicin
capsiate
chicken
D-Aspartic Acid
dihydrocapsiate
deer velvet
D-Ribose
dextrose
eurycomanone
egg
Eurycoma Longifolia
ecdysteroids
Ethyl-Alpha-Guanido-Methyl-Ethanoate
ecdysterone
Egg protein
fungus
Fadogia agrestis
forskolin
glucose
hydroxymethylbutyrate
HMB hydroxymethylbutyrate
Isoleucine
ketosterones
leucine alpha-ketoglutarate
lactalbumin
lactoglobulin
lipids
Marine protein
Milk Protein
Phytoecdysteroid
Protodioscin
Phosphatidic Acid
Palatinose
propionate ester
Peptides
Rhaponticum
Synephrine
Safed musli
Ursolic Acid
Yohimbine
Zucchini

Other health conditions supported by casein

Athletic and Exercise Aids
Body Building
Calcium Deficiency
Muscle Tone (lack of)

Products containing casein

We currently have no products on Caring Sunshine that contain this ingredient.