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Casein Protein (Micellar)

Proteinprotein powderStrong dose evidence

Also known as: micellar casein, casein, calcium caseinate, slow protein

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The predominant protein in milk, which forms a gel in the stomach and releases amino acids slowly over several hours. Micellar casein is the intact, slow-digesting form used in nighttime and meal-replacement products; caseinates are more soluble but digest faster. A 40 g pre-sleep dose has been shown to raise overnight muscle protein synthesis, and casein's satiating thickness suits weight-management shakes.

Research summary

Slowly digested complete protein that sustains amino-acid delivery for several hours, reducing muscle protein breakdown.

Muscle recoveryStrengthWeight managementSleep

Dosage

Daily amounts, of compound.

Lowest studiedTypical rangeHighest studiedUpper limit
20 g20–40 g40 g—

20–40 g, most often 30–40 g about 30 minutes before sleep, is the studied nighttime protocol. Micellar casein powders are 80–85% protein. Slower digestion makes it a poor choice for immediate post-workout use when whey is available.

Standardization: 80–85% protein (micellar casein)

Source material: bovine milk, microfiltered micellar casein

As supplied: Micellar casein is typically 80–85% protein by weight.

Format suitability

  • Capsule
  • Powder
  • Tablet
  • Softgel
  • Gummy
  • Liquid

Powder only. Thickens dramatically in water and needs more liquid per scoop than whey; this thickness is an asset in pudding-style and satiety products.

Formulation notes

Blended with whey in all-day protein powders. Pairs with magnesium and glycine in nighttime recovery formulas. Milk allergen declaration is mandatory.

  • Allergen: milk

Sources

  1. International Society of Sports Nutrition Position Stand: protein and exercise (Jäger 2017)PubMed
  2. Protein ingestion before sleep improves postexercise overnight recovery (Res 2012)PubMed
  3. Casein Protein — ExamineExamine

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