About Micellar Casein
Casein is the slow-digesting milk protein (~80% of total milk protein; whey is the other ~20%). The slow gastric emptying produces sustained amino acid release over 6-8 hours, distinct from whey's rapid spike. Strongest evidence is for pre-sleep dosing: Res 2012 PMID 22330017 demonstrated 40 g pre-sleep casein increased overnight whole-body protein synthesis. Snijders 2015 PMID 26224750 (n=44, 12 weeks resistance training) showed 27.5 g pre-sleep casein + training produced greater lean mass and strength gains vs placebo + training. Micellar casein (native form) is preferable to caseinate salts for the slow-digestion effect — caseinates have been pre-processed and form less-dense gastric clots. Leucine content (~8-9%) is similar to whey. Per-serving cost is higher than whey concentrate. CONTRAINDICATIONS: dairy allergy; lactose intolerance (most casein products are low-lactose but not zero — micellar casein typically <1% lactose).
What Micellar Casein supports
- Slow-release amino acids over 6-8 hours — ideal for pre-sleep MPS support
- 12-week RCT (Snijders 2015) showed greater lean mass gain vs placebo when dosed pre-sleep
- Sustained release distinct from whey's rapid spike — complementary protein
How much Micellar Casein to take
The RDA prevents deficiency. The effective range is what clinical trials used to actually move the outcome.
Effective
20–40
g
20-40 g per serving; 30-40 g pre-sleep is the studied protocol for overnight MPS. Res 2012 (PMID 22330017) used 40 g pre-sleep casein showing stimulated overnight MPS. Snijders 2015 (PMID 26224750) showed 12 weeks of 27.5 g pre-sleep casein + resistance training produced greater lean mass gains vs placebo in young men.
Clinical evidence
Strong clinical evidence. Res 2012 PMID 22330017 (pre-sleep MPS) + Snijders 2015 PMID 26224750 (12-week pre-sleep lean mass RCT). Strongest evidence is for the pre-sleep protocol
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