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Casein Protein

The slow-digesting counterpart to whey — useful mainly as a longer-lasting protein feed, e.g. before bed.

EVIDENCE
Moderate
TYPICAL DOSE
20–40 g per serving, counted toward your daily protein total
TIMING
Before a long gap without food, or before bed. No urgency otherwise.
WHAT IT IS

The slow-digesting fraction of milk protein. It forms a gel in the stomach, releasing amino acids gradually over several hours rather than in a quick spike like whey.

WHY (OR WHY NOT)

A convenient way to get a slow protein feed when the next meal is a long way off — the classic case is before bed. The overnight benefit is real but modest; total daily protein still matters far more than any single serving's timing.

CAUTIONS
  • !It's dairy — not for a milk allergy, and it contains lactose.
  • !No need to buy both whey and casein; either works, and whole-food dairy (Greek yogurt, cottage cheese) is naturally casein-rich.

Note:General information, not medical advice. Supplements interact with medications and conditions — check with your doctor before starting anything, especially if you're pregnant, nursing or managing a health condition.

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