Casein protein

Tier 1 — strong evidence · Overnight muscle synthesis

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.

Dose: 30–40 g micellar casein 30–60 min before sleep on training days