What is casein protein & does it work?
Casein protein is most abundant in milk & it is best known for its slow rate of digestion, especially compared to whey protein. Therefore, it is not ideal for immediate consumption post-workout. But, we can take advantage of this unique characteristic to help our bodies recover optimally!
A systematic review on nutrition & training has shown that consuming 30-40 grams of casein protein 30 minutes before sleep, can help increase muscle protein synthesis (MPS). MPS, in turn, improves strength & muscle hypertrophy. It can also increase morning metabolic rate & can slightly increase our bodies rate of fat breakdown.
So, if you want to get the most out of your training & athletic events, then be sure to eat 30-40 grams of protein before you go to sleep! Our favorite sources are cottage cheese & casein protein powder.