Casein is the main protein in milk and is digested more slowly than whey, so amino acids reach the blood more gradually. It is sold as powders and drinks, often taken before bed by people who strength train to help reach daily protein needs.
Also known as: casein, micellar casein, milk protein.
ODS cites a protein RDA of 0.8 g per kg of body weight a day for healthy adults and notes no upper limit was set for protein; sports nutrition groups suggest 1.2 to 2.0 g per kg a day for athletes. The bedtime studies ODS describes used 27.5 or 40 g of casein. These are study protocols, not a recommendation.
It is sold in the US as a dietary supplement. Under the 1994 dietary supplement law (DSHEA), FDA does not approve dietary supplements before they are marketed, and the maker, not FDA, is responsible for safety and labeling.
ODS says casein is the main complete protein in milk and is digested more slowly than whey, so it releases amino acids into the blood more slowly. Several studies in people doing resistance training found that protein before sleep can increase muscle protein building overnight and/or add to gains in muscle mass and strength; those studies used a bedtime drink of 27.5 or 40 g of casein, which raised blood amino acid levels through the night.
On safety, ODS says no upper limit was set for protein because the risk from food is very low, though data on high intakes from foods plus supplements are limited. Casein comes from milk, which FDA lists as a major food allergen.
Casein is a food protein that is digested into amino acids; ODS notes it is digested more slowly than whey, so amino acids reach the blood more gradually. There is no half-life to list.
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