Fair evidence · Basics
Casein
Protein right before bed
Fair evidence
The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
Protein right before bed raises muscle protein synthesis during the night. In a randomised trial of 36 healthy young men, 45 g of casein, 30 minutes before bed, gave the same effect as 45 g of whey. Casein is therefore not shown to be better than whey for this purpose. For muscle growth, your daily total of protein matters most.
- Dosage
- 30–45 g (ISSN: 30–40 g; studies: 40–45 g)
- Timing
- About 30 minutes before bed
- Approx. price
- €15–30 per month
Watch out
Quark naturally contains a lot of casein. Only buy powder if you don't like or can't tolerate quark.
Frequently asked questions about supplements
How much Casein per day?
30–45 g (ISSN: 30–40 g; studies: 40–45 g)
When should you take Casein?
About 30 minutes before bed
Does Casein really work?
Fair evidence. The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
What does Casein cost?
€15–30 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Trommelen J et al. (2023). Pre-sleep protein ingestion increases mitochondrial protein synthesis rates during overnight recovery from endurance exercise: a randomized controlled trial. Sports Med. (randomized trial, n = 36)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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