Casein

What is casein?

Casein is a slow-digesting milk protein that provides a steady release of amino acids. It helps meet daily protein targets and can support overnight muscle repair.

How does it work?

Casein forms a gel in the stomach, slowing digestion and prolonging amino acid availability. This can sustain muscle protein synthesis over longer windows, complementing faster proteins like Whey Protein. It aids satiety in cuts and supports recovery in all phases.

Practical application

Take 20-40 g casein as a shake or use cottage cheese/Greek yogurt at night. Fit it into total protein goals rather than adding excess. If lactose sensitive, choose micellar casein with low lactose or test tolerance. Combine with carbs post-lift if using it then, though whey is often preferred immediately post.

• Dose20-40 g servings; count toward daily total.
• TimingUseful pre-bed for slow release; also fine daytime if preferred.
• ToleranceChoose low-lactose options if sensitive.

Common mistakes

• Treating casein as mandatory instead of one option to hit protein targets.
• Ignoring total daily protein while focusing on timing.
• Overeating casein on top of already sufficient protein.