Casein protein at bedtime grows muscle

Casein protein releases more slowly in the body than whey protein, so doctors thought taking casein at night would increase overnight muscle protein synthesis rates.

In this study, 44 healthy young men on a 12-week weightlifting program drank a shake before bed containing 30 grams of casein plus 15 grams of carbohydrate, or a placebo shake.

Both groups gained muscle mass due to the resistance training, but those in the casein group gained significantly more muscle strength and size.

Discussing the findings, doctors said drinking casein protein at night before bed appears to increase the availability of circulating amino acids, stimulating muscle protein synthesis.

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