Protein · Evidence Moderate
Casein Protein
A slow-digesting dairy protein sometimes used before extended fasting windows.
Dosage
30–40 g
Timing
Before sleep or before long gaps between meals
Evidence
Moderate
Overview
Casein is a slow-digesting milk protein. Its unique property is a prolonged amino-acid rise, but the practical advantage over other complete proteins is small when overall daily intake is on track.
Benefits
- →Sustained amino acid release
- →Convenient before overnight fasts
Best for
Stacks with
Side effects
- • GI discomfort in people sensitive to dairy or lactose
Warnings & cautions
- ⚠Contains dairy — avoid if you have a milk-protein allergy.
Drug & condition interactions
- • No significant drug interactions at food-level intakes.
Evidence notes
Casein raises amino acids over a longer window than whey. Practical benefit versus whey is small when total daily protein is adequate.
Research references
- [1] Res PT et al. Protein ingestion before sleep improves postexercise overnight recovery. — Med Sci Sports Exerc, 2012; 44:1560–1569
Medical disclaimer
This page is for general educational purposes only and is not medical advice. Individual response to supplements varies. Consult a licensed healthcare provider before starting any supplement — especially if you are pregnant, breastfeeding, under 18, taking prescription medication, or managing a medical condition.
Related supplements