Casein protein: modest gains, and bedtime is no better

A meta-analysis of 150 randomized trials found milk protein supplements added about 0.9 lb (0.41 kg) of lean mass (95% CI 0.19 to 0.62) and reduced fat mass by 1.5 lb (95% CI 0.9 to 2; metric: 0.66 kg, 0.41 to 0.91). Casein was pooled together with whey and milk protein, with no separate figure for casein. The same pooled group lowered total cholesterol by about 4 mg/dL, triglycerides by about 6 mg/dL and systolic blood pressure by about 2 mmHg across 65 trials, all small changes. Casein is sold as the slow protein to take before bed. Tested head to head in 36 young men after evening exercise, 45 g of casein before sleep raised overnight muscle protein synthesis no more than 45 g of whey (0.056 against 0.064 percent per hour, p = 0.44). In a 10 week pilot in 13 men lifting weights, 35 g of casein a day built the same muscle and strength whether taken in the daytime or before bed. The EU has not authorized the claim that casein, as a slower absorbing protein, supports muscle recovery after exercise. That status means the evidence fell short when it was assessed.

What a real portion looks like

• In a randomized trial in 36 young men, 45 g of casein before sleep raised overnight muscle protein synthesis no more than 45 g of whey, so casein is not a superior bedtime protein. — 36 healthy young men after evening endurance exercise, 45 g casein, 45 g whey or placebo 30 min before sleep (n = 36) Evidence B source
  Myofibrillar synthesis 0.056 vs 0.064 %/h (casein vs whey, p = 0.440); pooled protein vs placebo 0.060 vs 0.047 %/h (p = 0.012)
• In 36 older men, 40 g of casein before sleep did not raise overnight muscle connective tissue synthesis on its own, but did when combined with evening resistance exercise. — 36 healthy older men, 40 g casein or placebo before sleep, with or without evening resistance exercise (12 per group) (n = 36) Evidence B source
  Connective tissue synthesis 0.049 (placebo), 0.060 (casein, p = .73), 0.095 %/h (exercise plus casein, p < .01)
• The same ISSN position stand says 30 to 40 g of casein taken 30 minutes before sleep increased overnight muscle protein synthesis in young and older men. — position stand summarizing pre-sleep protein studies Evidence E source
  30-40 g casein 30 min before sleep raised overnight muscle protein synthesis

What your body absorbs

• In 32 older men, 25 g of casein taken in milk serum was absorbed more slowly than casein in water, yet the same share reached the blood and muscle building did not differ. — 32 healthy older men aged about 71, 25 g labeled casein in milk serum or water, 300 min follow-up (n = 32) Evidence B source
  Protein-derived phenylalanine availability 47% vs 46% (P = 0.80); no difference in myofibrillar protein synthesis
• Pooling 18 tracer trials with 602 people, only 45% of casein-derived phenylalanine reached the blood within 5 hours, against 57% for whey and 65% for milk protein. — 602 participants (mean age 53) in 18 randomized trials with intrinsically labeled whey, casein or milk protein (n = 602) Evidence A source
  Fraction of dietary phenylalanine appearing in circulation over 5 h: casein 45% +/- 11%, whey 57% +/- 10%, milk 65% +/- 13% (P < 0.001); older adults 45% vs young 51%

What cooking and storage change

• In a randomized crossover trial in 15 young men, 40 g of cross-linked sodium caseinate raised blood amino acids faster than micellar casein or calcium caseinate, showing processing changes how quickly casein is digested. — 15 healthy young men, 40 g micellar casein, calcium caseinate or cross-linked sodium caseinate, 6 h follow-up (n = 15) Evidence B source
  Plasma amino acid iAUC 294 vs 260 mmol/L (cross-linked vs calcium caseinate, p = 0.006); micellar 270

What it does to your health

• A meta-analysis of 150 randomized trials found milk protein supplements, including casein, added about 0.9 lb (0.41 kg) lean mass and removed about 1.5 lb (0.66 kg) fat mass. — adults in 150 RCTs of milk protein, casein or whey supplementation Evidence A source
  LBM +0.9 lb (0.42 to 1.4; metric: 0.41 kg, 0.19 to 0.62); FFM +1.5 lb (0.88 to 2.1; metric: 0.67 kg, 0.40 to 0.94); fat mass -1.5 lb (-2 to -0.9; metric: -0.66 kg, -0.91 to -0.41); body fat -0.66% (-1.03 to -0.28)
• Across 65 randomized trials, casein, whey or milk protein supplements lowered total cholesterol by about 4 mg/dL, triglycerides by about 6 mg/dL and systolic blood pressure by about 2 mmHg. — adults in 65 RCTs of casein, whey or milk protein supplementation Evidence A source
  TC -4.03 mg/dL (-7.91 to -0.16); SBP -1.99 mmHg (-3.16 to -0.82); TG -6.11 mg/dL (-9.78 to -2.44); LDL and DBP unchanged
• A meta-analysis of 53 randomized trials found casein, whey or milk protein supplements did not change CRP, TNF-alpha, adiponectin or leptin, with only a tiny 0.25 pg/mL drop in IL-6. — adults in 53 RCTs of whey, casein or milk protein supplementation Evidence A source
  IL-6 -0.25 pg/mL (-0.48 to -0.03); no effect on CRP, TNF-alpha, adiponectin, leptin
• In a 2026 network meta-analysis of 36 trials with resistance training, casein added 2 lb (0.92 kg) of lean body mass compared with placebo, less than whey at 2.7 lb (1.24 kg). — 1,552 participants in 36 RCTs of protein supplements during supervised resistance training of at least 6 weeks; casein in 7 trials (n = 1552) Evidence A source
  Lean body mass vs placebo: casein +2 lb (0.92 kg) (95% CrI 0.18-1.66; PrI -0.55 to 2.39), whey +2.7 lb (1.3 to 4.1; metric: 1.24 kg, 0.61 to 1.87), milk +2.6 lb (0.49 to 4.7; metric: 1.18 kg, 0.22 to 2.14)
• Across 116 trials with 4,711 people doing resistance training, milk proteins including casein were effective for gains in both muscle mass and strength, with moderate certainty. — adults undergoing resistance training in 116 RCTs, 11 timings and 14 types of protein (n = 4711) Evidence A source
  Post-exercise protein vs placebo: fat-free mass +1.2 lb (0.22 to 2.2; metric: 0.54 kg, 0.10 to 0.99), skeletal muscle mass +0.75 lb (0.22 to 1.3; metric: 0.34 kg, 0.10 to 0.58); night-time protein: leg press +27 lb (7.2 to 46; metric: 12.12 kg, 3.26 to 20.99); milk proteins effective for mass and strength
• In older adults doing resistance training, a 2024 network meta-analysis of 78 trials ranked whey first for muscle mass (SMD 1.29) among six protein sources including casein. — 5,272 middle-aged and older adults in 78 RCTs of protein plus resistance training (n = 5272) Evidence A source
  Whey SMD 1.29 (95% CI 0.96-1.62, SUCRA 0.86) for muscle mass; ranking whey > milk > meat > soy > casein
• A 2025 meta-analysis of 150 trials of milk proteins, casein included, found lean body mass up 0.9 lb (0.41 kg) and fat-free mass up 1.5 lb (0.67 kg), but no clear change in muscle mass itself. — participants in 150 RCTs of milk protein, casein or whey supplementation (n = 150 trials) Evidence A source
  Lean body mass WMD +0.9 lb (95% CI 0.42 to 1.4; metric: 0.41 kg, 0.19 to 0.62); fat-free mass +1.5 lb (0.88 to 2.1; metric: 0.67 kg, 0.40 to 0.94); fat mass -1.5 lb (-0.66 kg); no considerable effect on muscle mass
• In 44 young men training for 12 weeks, a nightly pre-sleep drink with 27.5 g of protein grew the quadriceps by 8.4 cm2 against 4.8 cm2 on placebo. — 44 young men (22 years), progressive resistance training three times a week for 12 weeks (n = 44) Evidence B source
  Quadriceps cross-sectional area +8.4 +/- 1.1 vs +4.8 +/- 0.8 cm2 (P < 0.05); strength +164 vs +287 lb (130 kg) (P < 0.001)

Safety, limits and interactions

• In a 5-day randomized crossover trial in preschoolers with mild milk intolerance, milk with only A2 beta-casein caused fewer gut symptoms than conventional milk with A1 and A2 beta-casein. — healthy Chinese preschool children aged 5 to 6 with mild-to-moderate milk intolerance, 5 days of each milk Evidence B source
  Less severe GI symptoms, lower stool frequency, better stool consistency with A2-only milk
• A case report describes a 24-year-old man who developed IgE-mediated cow's milk allergy, including to casein, after two years of whey and casein bodybuilding supplements. — one previously healthy 24-year-old man (n = 1) Evidence D source
  Positive skin tests to cow's milk, casein and the supplement; IgE-mediated cow's milk allergy
• Across 28 trials with 1,358 healthy adults, high-protein diets did not change kidney filtration over time compared with normal or lower protein. — 1,358 adults without kidney disease in 28 RCTs lasting more than 4 days (n = 1358) Evidence A source
  Change in GFR SMD 0.11 (95% CI -0.05 to 0.27, P = 0.16); post-only GFR slightly higher on high protein (SMD 0.19)
• The International Society of Sports Nutrition notes that people with kidney failure benefit from protein-restricted diets, and that this does not extend to healthy trained people. — position stand on protein and exercise; renal failure patients versus healthy trained individuals Evidence E source
  Protein restriction in renal failure; no indication of kidney or liver harm in healthy active people
• In 9 trained adults, 40 g of casein before bed after training did not change gut symptoms compared with whey or a carbohydrate control. — 9 young resistance-trained men and women, crossover (n = 9) Evidence B source
  No differences in gastrointestinal symptoms between whey, casein and control (p > .05); whey but not casein improved sleep onset latency and efficiency vs control

What people believe that the data does not support

• In a 10-week trial in 13 men doing resistance training, 35 g of casein a day built the same muscle and strength whether taken in the daytime or before bed. — 13 males in a 10-week supervised resistance training program, 35 g casein daily, diets with 1.8 g protein/kg (n = 13) Evidence B source
  No between-group difference in lean soft tissue, muscle cross-sectional area or strength (p > 0.05)
• In a crossover trial in 9 trained adults, 40 g of whey before bed improved sleep onset, efficiency and duration versus a carbohydrate control, while 40 g of casein did not. — 9 young resistance-trained men and women, 40 g whey, 40 g casein or isocaloric maltodextrin 30 min before bed after evening training (n = 9) Evidence B source
  Sleep-onset latency 9.0 (whey), 16.0 (casein), 19.0 min (control); only whey differed from control (p < .05)
• The EU did not authorize the claim that casein is a slower absorbing protein that delivers amino acids to muscles for exercise recovery. — EU Register on nutrition and health claims Evidence E source
  Claim status Non-authorized
• Europe refused the claim that casein, as a slower absorbing protein, supports muscle recovery and anabolism after exercise. — EU food labeling Evidence E source
  POL-HC-6900 Casein, status Non-authorized; all 6 casein entries refused
• What Europe does allow is the generic claim that protein, from any source, contributes to a growth in muscle mass. — EU food labeling Evidence E source
  POL-HC-6446 Protein, status Authorised

Who this works differently for

• The same 2026 analysis found casein ranked higher in adults over 65 (SUCRA 0.76 against 0.68 in younger adults), but this rests on only nine trials. — older adults (65 years and over) subgroup of 36 RCTs with resistance training (n = 9 trials) Evidence A source
  Casein SUCRA 0.68 in younger adults vs 0.76 in older adults; whey advantage narrowed in older adults
• In 48 older men, 40 g of casein before sleep raised overnight muscle protein synthesis over placebo, while 20 g did not differ significantly. — 48 healthy older men aged about 72 (n = 48) Evidence B source
  Overnight myofibrillar protein synthesis 0.044%/h with 40 g casein vs 0.033%/h placebo (P = 0.02); 20 g 0.037%/h
• After sleeve gastrectomy, 45 adults given casein-enriched milk for 12 weeks, at bedtime or by day, kept no more fat-free mass than those without it. — 45 adults (mean BMI 41.4) after laparoscopic sleeve gastrectomy, 15 g protein (12 g casein) daily (n = 45) Evidence B source
  No significant difference in fat-free mass, strength or physical performance between groups (p > 0.05); handgrip rose over time only in casein groups

What is still unknown

• A systematic review of 11 studies found limited to no effect of 24 to 48 g of casein before sleep on metabolism or appetite, and says the data are too thin to settle the question. — 11 studies of pre-sleep casein in healthy and overweight or obese individuals Evidence C source
  Limited to no effects on energy expenditure, lipolysis, appetite or food intake
• Casein was the least studied source in that 78-trial analysis, with 4 trials against 43 for whey, which is why its ranking is uncertain. — 78 RCTs in the 2024 network meta-analysis of protein plus resistance training in older adults (n = 78 trials) Evidence A source
  Whey 43 RCTs, milk protein 17, soy 14, beef 5, casein 4, peanut 1
• When 13 men took 35 g casein a day for 10 weeks of training, it made no difference whether they took it during the day or before bed. — 13 males in supervised resistance training, isocaloric diets with 1.8 g protein/kg body weight (n = 13) Evidence B source
  Lean soft tissue, muscle cross-sectional area, leg press and bench press rose in both groups with no between-group difference (p > 0.05)
• In 60 older men already eating above the protein RDA, adding 30 g a day of casein or whey to 12 weeks of power training gave no extra benefit over placebo. — 60 elderly men aged 69 (sd 7), BMI 18-30, mixed power training 3 times a week (n = 60) Evidence B source
  Lean mass, strength and function improved in all groups with no difference between casein, whey and placebo

The bottom line

Sleep itself did not improve. Nine trained adults tried each drink for one night in a crossover trial. Taking 40 g of whey before bed shortened the time to fall asleep against a carbohydrate control (9 against 19 minutes), and 40 g of casein did not differ from the control at 16 minutes. In 36 older men, 40 g of casein before sleep did not raise overnight muscle connective tissue synthesis alone, and did when paired with evening resistance exercise (0.095 against 0.049 percent per hour on placebo). Across 53 trials, milk protein supplements left CRP, TNF-alpha, adiponectin and leptin unchanged and lowered IL-6 by only 0.25 pg/mL. A review of 11 studies found limited to no effect of 24 to 48 g of casein before sleep on metabolism or appetite, and its authors say the data are too thin to settle it. How casein is made changes how fast it arrives, judged on single tests. In 15 young men, 40 g of industrially cross-linked sodium caseinate raised blood amino acids more than calcium caseinate (294 against 260 mmol/L over 6 hours), with micellar casein in between. In 32 older men, 25 g of casein taken in milk serum was absorbed more slowly than casein in water, yet the same share reached the blood (47 against 46 percent) and muscle building did not differ. Who should be careful. A case report describes a 24-year-old man who developed IgE-mediated cow's milk allergy, with positive skin tests to casein, after two years of whey and casein bodybuilding supplements. Casein is one of the cow's milk proteins he reacted to on skin testing. That is one person. In preschool children aged 5 to 6 with mild milk intolerance, milk with only A2 beta-casein caused fewer gut symptoms than conventional milk over 5 days, in a trial funded by The a2 Milk Company whose abstract gives no effect size. No card here sets an upper daily amount for casein supplements. We found no card on pregnancy or on medicines for casein protein.

Sources

1. csn-daily-r5-04 · randomized controlled trial
   Casein and whey protein ingestion did not differ in their capacity to stimulate mitochondrial (0.082 ± 0.019 vs 0.092 ± 0.020%·h-1, p = 0.690) and myofibrillar (0.056 ± 0.009 vs 0.064 ± 0.018%·h-1, p = 0.440) protein synthesis rates.
   Sports Med, 2023 · checked 2026-10-03
2. csn-daily-r5-09 · randomized controlled trial
   Presleep protein ingestion did not increase muscle connective tissue protein synthesis rates (0.049 ± 0.013 vs. 0.060 ± 0.024%/hr in PLA and PRO, respectively; p = .73). Exercise plus protein ingestion resulted in greater overnight muscle connective tissue protein synthesis rates (0.095 ± 0.022%/hr) when compared with PLA and PRO (p < .01).
   Int J Sport Nutr Exerc Metab, 2021 · checked 2026-10-03
3. ev-casm-15 · position statement
   Results from several investigations indicate that 30–40 g of casein protein ingested 30-min prior to sleep [112] or via nasogastric tubing [113] increased overnight MPS in both young and old men, respectively.
   Journal of the International Society of Sports Nutrition, 2017, 14:20 (Jager et al.) · checked 2026-10-07
4. csn-daily-r5-08 · randomized trial
   Nonetheless, dietary protein-derived phenylalanine availability did not differ between Cas+Serum (47 ± 2%, mean ± SEM) and Cas (46 ± 3%) when assessed over the 300-min postprandial period (P = 0.80). ... CONCLUSIONS: Casein ingestion in a milk matrix delays protein digestion and absorption but does not modulate postprandial muscle protein synthesis when compared to the ingestion of micellar casein only in healthy older men.
   J Nutr, 2015 · checked 2026-10-03
5. ev-casm-07 · meta-analysis of RCTs (individual data)
   Casein ingestion resulted in a smaller (45% ± 11%), whey protein ingestion in an intermediate (57% ± 10%), and milk protein ingestion in a greater (65% ± 13%) fraction of dietary protein-derived phenylalanine appearing in the circulation (P < 0.001).
   J Nutr, 2020 · checked 2026-10-07
6. csn-daily-r5-07 · randomized crossover trial
   Plasma total amino acids iAUC were higher following the ingestion of XL-CAS when compared to Ca-CAS (294 ± 63 vs. 260 ± 75 mmol·L-1, p = 0.006), with intermediate values following Mi-CAS ingestion (270 ± 63 mmol·L-1, p > 0.05). In conclusion, cross-linked sodium caseinate is more rapidly digested when compared to micellar casein and calcium caseinate.
   Nutrients, 2020 · checked 2026-10-03
7. csn-daily-r5-01 · meta-analysis of RCTs
   MP supplementation substantially increased lean body mass (LBM) (weighted mean difference (WMD): 0.41 kg; 95% CI: 0.19, 0.62; p < 0.001) and fat-free mass (FFM) (WMD: 0.67 kg; 95% CI: 0.40, 0.94; p < 0.001). It also significantly reduced body fat percentage (BFP) (WMD: -0.66%; 95% CI: -1.03, -0.28; p = 0.001), fat mass (FM) (WMD: -0.66 kg; 95% CI: -0.91, -0.41; p < 0.001), and waist circumference (WC) (WMD: -0.69 cm; 95% CI: -1.16, -0.22; p = 0.004).
   Nutrients, 2025 · checked 2026-10-03
8. csn-daily-r5-02 · meta-analysis of RCTs
   The pooled analysis of 65 RCTs revealed that MP supplementation significantly reduced levels of total cholesterol (TC) (weighted mean difference [WMD]: -4.03 mg/dL; 95% CI: -7.91, -0.16; P = .042), systolic blood pressure (SBP) (WMD: -1.99 mmHg; 95% CI: -3.16, -0.82; P < .001), and triglycerides (TG) (WMD: -6.11 mg/dL; 95% CI: -9.78, -2.44; P = .001) in the MP group compared with the untreated group.
   Nutr Rev, 2026 · checked 2026-10-03
9. csn-daily-r5-03 · meta-analysis of RCTs
   It was indicated that MP supplements had no substantial effects on serum values of C-reactive protein (CRP), tumor necrosis factor-alpha (TNF-α), adiponectin, and leptin. However, there were statistically significant decreases in serum levels of interleukin-6 (IL-6) following supplementation with MP (weighted mean difference (WMD): - 0.25 pg/mL, 95% CI - 0.48, - 0.03; P = 0.026) in the intervention group compared with the control group.
   Inflammopharmacology, 2025 · checked 2026-10-03
10. ev-casm-01 · systematic review and network meta-analysis of RCTs
    Milk was found to produce the second largest increase in LBM (+1.18 kg; 95% CrI: 0.22–2.14; 95% PrI: −0.42 to 2.78), while casein showed a smaller but statistically credible increase in LBM (+0.92 kg; 95% CrI: 0.18–1.66; 95% PrI: −0.55 to 2.39).
    Front Nutr, 2026 · checked 2026-10-07
11. ev-casm-03 · systematic review and network meta-analysis of RCTs
    Milk proteins (milk, whey protein, yogurt, casein, and bovine colostrum), red meat, and mixed protein were effective for gains in both muscle mass and strength (moderate certainty).
    Int J Sport Nutr Exerc Metab, 2024 · checked 2026-10-07
12. ev-casm-04 · systematic review and network meta-analysis of RCTs
    Among the six protein sources identified in this NMA, namely whey, milk, casein, meat, soy, and peanut, whey supplement yielded the most effective treatments augmenting efficacy of RT on muscle mass (SMD = 1.29, 95% CI: 0.96, 1.62; SUCRA = 0.86), handgrip strength (SMD = 1.46, 95% CI: 0.92, 2.00; SUCRA = 0.85), and walking speed (SMD = 0.73, 95% CI: 0.39, 1.07; SUCRA = 0.84).
    Nutrients, 2024 · checked 2026-10-07
13. ev-casm-06 · systematic review and meta-analysis of RCTs
    MP supplementation substantially increased lean body mass (LBM) (weighted mean difference (WMD): 0.41 kg; 95% CI: 0.19, 0.62; p < 0.001) and fat-free mass (FFM) (WMD: 0.67 kg; 95% CI: 0.40, 0.94; p < 0.001).
    Nutrients, 2025 · checked 2026-10-07
14. ev-casm-08 · randomized controlled trial
    In addition, quadriceps muscle cross-sectional area increased in both groups over time (P < 0.001), with a greater increase in the PRO group than in the PLA group (+8.4 ± 1.1 cm(2) vs. +4.8 ± 0.8 cm(2), respectively; P < 0.05).
    J Nutr, 2015 · checked 2026-10-07
15. csn-daily-r5-10 · randomized crossover trial
    Subjects who consumed milk containing only A2 β-casein had significantly less severe gastrointestinal symptoms as measured by visual analog scales, reduced stool frequency, and improvements in stool consistency, compared with subjects consuming conventional milk.
    J Pediatr Gastroenterol Nutr, 2019 · checked 2026-10-03
16. csn-daily-r5-11 · case report
    He reported the ingestion of a blend of hydrolyzed whey and casein proteins for bodybuilding for the last 2 years. The in vivo tests showed positivity to CM, α-lactalbumin, β-lactoglobulin and casein extracts, and also to the protein supplement.
    Eur Ann Allergy Clin Immunol, 2018 · checked 2026-10-03
17. ev-casm-13 · systematic review and meta-analysis of RCTs
    Our analysis indicates that HP intakes do not adversely influence kidney function on GFR in healthy adults.
    J Nutr, 2018 · checked 2026-10-07
18. ev-casm-14 · position statement
    Certainly, it is clear that people in renal failure benefit from protein-restricted diets [215], but extending this pathophysiology to otherwise healthy exercise-trained individuals who are not clinically compromised is inappropriate.
    Journal of the International Society of Sports Nutrition, 2017, 14:20 (Jager et al.) · checked 2026-10-07
19. ev-casm-16 · randomized crossover trial
    There were no differences in heart rate variability variables, gastrointestinal symptoms, and exercise performance between treatments (all p > .05).
    Int J Sport Nutr Exerc Metab, 2026 · checked 2026-10-07
20. csn-daily-r5-05 · randomized controlled trial
    Both groups increased (p < 0.05) in lean soft tissue (DT Pre: 58.3 ± 10.3 kg; DT Post: 61.1 ± 11.1 kg; NT Pre: 58.3 ± 8.6 kg; NT Post: 60.3 ± 8.2 kg), cross-sectional area (CSA, DT Pre: 3.4 ± 1.5 cm2; DT Post: 4.1 ± 1.7 cm2; NT Pre: 3.3 ± 1.6 cm2; NT Post: 3.7 ± 1.6 cm2) and strength in the leg press (DT Pre: 341 ± 87.3 kg; DT Post: 421.1 ± 94.0 kg; NT Pre: 450.0 ± 180.3 kg; NT Post: 533.9 ± 155.4 kg) and bench press (DT Pre: 89.0 ± 27.0 kg; DT Post: 101.0 ± 24.0 kg; NT Pre 100.8 ± 32.4 kg; NT Post: 109.1 ± 30.4 kg) with no difference between groups in any variable (p > 0.05).
    J Int Soc Sports Nutr, 2018 · checked 2026-10-03
21. csn-daily-r5-06 · randomized crossover trial
    Presleep whey protein ingestion improved sleep-onset latency (9.0 [8.0-11.0], 16.0 [10.0-19.0], and 19.0 [15.0-27.0] min in WHEY, CASEIN, and CON, respectively); sleep efficiency (96% [96-98], 96% [94-96], and 93% [91-96]); total sleep time (400 [374-404], 390 [365-412], and 363 [358-412] min); and subjective sleep rating (8.0 [7.0-9.0], 7.0 [5.0-7.0], and 6.0 [5.0-7.0]) compared with CON (all p < .05) but not CASEIN (all p > .05).
    Int J Sport Nutr Exerc Metab, 2026 · checked 2026-10-03
22. csn-daily-r5-12 · regulatory register
    POL-HC-6900 Casein Slower absorbing protein source to deliver essential amino acids to muscles for exercise recovery Post-exercise consumption supports muscle anabolism Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-6900, snapshot 2026-09-21 · checked 2026-10-03
23. ev-casm-17 · regulatory register entry
    POL-HC-6900 Casein Slower absorbing protein source to deliver essential amino acids to muscles for exercise recovery Post-exercise consumption supports muscle anabolism Non-authorised
    EU Register on nutrition and health claims (European Commission) · checked 2026-10-07
24. ev-casm-18 · regulatory register entry
    POL-HC-6446 Protein Protein contributes to a growth in muscle mass Authorised
    EU Register on nutrition and health claims (European Commission) · checked 2026-10-07
25. ev-casm-02 · systematic review and network meta-analysis of RCTs
    In older adults (≥65 years), the superiority of whey narrowed (SUCRA = 0.89 vs. 0.92 in younger adults), while casein's SUCRA increased from 0.68 in younger adults to 0.76 in older adults. However, this subgroup analysis was based on only nine trials, and the observed ranking changes may be unstable.
    Front Nutr, 2026 · checked 2026-10-07
26. ev-casm-09 · randomized controlled trial
    Ingestion of 40 g protein before sleep increases myofibrillar protein synthesis rates during overnight sleep.
    J Nutr, 2017 · checked 2026-10-07
27. ev-casm-12 · randomized controlled trial
    Results: No significant differences were found between the groups in terms of body composition, muscle strength, or physical performance measurements (p > 0.05).
    Nutrients, 2025 · checked 2026-10-07
28. csn-daily-r5-13 · systematic review
    A summary of the main findings shows limited to no effects on metabolism or appetite when ingesting 24-48 g of casein 30 min before sleep, but data are limited, and future research is needed to clarify the relationships observed.
    Nutrients, 2021 · checked 2026-10-03
29. ev-casm-05 · systematic review and network meta-analysis of RCTs
    In this NMA, a total of 6 types of protein supplement were identified (Table 1), namely whey protein (WP, 43 RCTs); milk protein (MP, 17 RCTs); soy protein (SP, 14 RCTs); casein (4 RCTs); beef meat (5 RCTs); and peanut (1 RCT).
    Nutrients, 2024 · checked 2026-10-07
30. ev-casm-10 · randomized controlled trial
    The results support the strategy of achieving specific daily protein levels versus specific timing of protein ingestion for increasing muscle mass and performance.
    J Int Soc Sports Nutr, 2018 · checked 2026-10-07
31. ev-casm-11 · randomized controlled trial
    Altogether, adding 30 g PROT/d to MPT, regardless of the type, does not provide additional benefits to MPT alone in older men ingesting an adequate (i.e. above RDA) amount of protein per d.
    Br J Nutr, 2021 · checked 2026-10-07