Casein forms a gel in the stomach for 6–8 hours of absorption. A 30 g serving before sleep hits the leucine threshold and feeds muscle protein synthesis overnight. A 12-week RCT (Snijders et al., J Nutr 2015) found pre-sleep casein increased strength gains by 26% and quadriceps size by 75% versus placebo.
How should I track Protein powder, casein?
Protein powder, casein is high in protein. Supplement tracking comes down to two things: measuring the supplement itself and logging everything around it. For powders like Protein powder, casein, a kitchen scale beats a scoop — scoops typically deliver 10–20% more than the stated serving (Almiron-Roig et al., Appetite 2013, found portion errors of 50–200% for dense foods). For capsules and tablets, count-based tracking is simpler but still matters at multiple daily doses. The real tracking trap is what you mix supplements with — milk, fruit, or nut butter can turn a 30-calorie serving into a 400-calorie shake. Log each ingredient separately for an accurate total.