74
SCORE
Casein protein
Overnight muscle synthesis
Tier 1 — Strong Evidence
What it is
Provides a slow, steady supply of protein to your muscles over about 7 hours, making it ideal for overnight recovery. A 2024 review found taking casein before bed beats whey for overnight muscle building in trained adults. Very safe with no serious side effects. Choose micellar casein for the slowest digestion and best overnight benefits.
Efficacy
3/5
Safety
5/5
Research
3/5
Onset
3/5
Cost
4/5
Drug-int.
5/5
Dose
30–40 g micellar casein 30–60 min before sleep on training days
Time of day & tips
Take 30–60 min before bed. Can be mixed with water or milk. Avoid eating a large meal just before bed alongside it — keep the last meal light. Best on training days.
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