Body composition evidence brief
Casein protein is a slow-digesting dairy protein, often used as a night-time or between-meals protein powder. The practical claim is steady protein intake rather than a special muscle-building effect.
Can help users hit total daily protein, especially before sleep, but it is not clearly superior to other high-quality proteins when daily intake is matched.
Review: 20-40 g pre-sleep casein can raise overnight MPS; chronic mass/strength evidence is limited.
Common pre-sleep studies use roughly 35-40 g casein; the main target remains total daily protein.
Avoid making casein a separate general recommendation until product positioning explains why it is needed beyond a complete protein powder.
Source Drawer
The score reflects evidence that the supplement does its stated job. Some jobs are direct, such as strength, endurance, or recovery; others are indirect, such as sleep, mood, appetite, or health support. A real effect can still receive a cautious practical rating when dose, safety, product quality, or audience fit remain uncertain.
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