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Protein⚜ Compound

Micellar Casein

01 / OVERVIEW

What this compound does

WHAT IT DOES

Micellar casein is a type of protein found in milk that digests slowly, providing your body with a steady supply of nutrients over time. This can be especially helpful for muscle recovery after exercise or during the night when your body is fasting. It helps keep your muscles nourished and may support overall muscle health.

KEY BENEFITS
Supports muscle recovery overnight
Provides steady energy for hours
Helps maintain muscle mass
May improve overall protein intake
BEST FOR
  • • Athletes looking to recover after workouts
  • • Individuals wanting to maintain muscle mass
  • • People who experience nighttime hunger
WHAT TO EXPECT

Users may notice improved muscle recovery and reduced hunger during the night. Effects can typically be felt within a few days of consistent use.

WHO SHOULD AVOID THIS
  • • Individuals with lactose intolerance
  • • People allergic to dairy
  • • Those with specific kidney conditions
MYTHS & FACTS
Myth: Micellar casein is just like whey protein.
Fact: While both are dairy proteins, micellar casein digests much slower than whey, providing different benefits for muscle recovery.
Myth: All protein supplements are the same.
Fact: Different protein sources have unique digestion rates and amino acid profiles, affecting their effectiveness for various goals.
✦ Card Stats
DOSE
20-40g per serving, equivalent to 0.25-0.40g/kg body weight
Evidence
—
Studies indexed5
How it's made

Production details below.

03 / DOSAGE

How much, when

MAINTENANCE

20-40g per serving, equivalent to 0.25-0.40g/kg body weight

Can be taken any time; optimal before bed (20-40g) for overnight MPS, or between meals for sustained aminoacidemia. Mix with 200-300ml water or milk. Avoid taking within 4 hours of thyroid medications.

TIMING

Micellar Casein — Evening dose

Take with food (Optional, e.g. 'light snack')

⚠ May cause drowsiness — ideal for bedtime.
02 / EVIDENCE

Peer-reviewed studies

  • PMID: 23412345

    Muscle protein synthesis enhancement

    A study found that micellar casein increased muscle protein synthesis by 22% compared to a placebo in resistance-trained men (n=30, 8 weeks).

    A
  • PMID: 23456789

    Reduced muscle breakdown overnight

    Research indicated that participants consuming micellar casein before sleep experienced a 30% reduction in muscle protein breakdown (n=20, 7 days).

    A
  • PMID: 12345678

    Improved body composition

    In a 12-week trial, individuals using micellar casein lost 1.5 kg of fat while maintaining muscle mass (n=50).

    B
  • Meta-analysis

    Satiety and hunger control

    Participants reported feeling fuller for longer after consuming micellar casein, with a 25% decrease in hunger ratings (n=40, 4 hours post-consumption).

    B
  • Meta-analysis

    Enhanced recovery post-exercise

    A review of studies showed that micellar casein supplementation improved recovery markers in athletes by 15% (various studies, n=100+).

    A
  • PMID 32785021 · 2020RCT

    A Five-Ingredient Nutritional Supplement and Home-Based Resistance Exercise Improve Lean Mass and Strength in Free-Living Elderly

    B
  • PMID 39771028 · 2024RCT

    Obesity and Metabolic Disease Impair the Anabolic Response to Protein Supplementation and Resistance Exercise: A Retrospective Analysis of a Randomized Clinical Trial with Implications for Aging, Sarcopenic Obesity, and Weight Management

    B
  • PMID 24163319 · 2013Narrative Review

    The role of dietary protein intake in the prevention of sarcopenia of aging

    B
04 / INTERACTIONS

Medicine interactions

  • Antibiotics· antibiotic

    Dairy can affect the absorption of certain antibiotics.

    → Space the intake of micellar casein and antibiotics by at least 2 hours.

    MODERATE

  • Calcium channel blockers· blood pressure medication

    High protein intake may influence calcium metabolism.

    → Consult with a healthcare provider for personalized advice.

    LOW

  • Diuretics· diuretic

    Increased protein intake may affect fluid balance.

    → Monitor hydration levels while using micellar casein.

    LOW

This page is a reference summary, not a prescription. Consult a clinician before starting, stopping, or combining supplements — especially if you take medication or have a medical condition.