Upper Safe Limit
No UL established; 30-40g before sleep
PubMed Studies
58
About
Casein forms gels in the stomach causing slow sustained amino acid release over 5-7 hours. Optimal as pre-sleep protein to support overnight muscle protein synthesis. Complementary to whey (slow vs fast).
How it works (mechanism of action)
Micellar structure forms gel-like clot in acidic stomach. Slow digestion rate maintains plasma amino acids 5-7 hours vs whey 60-90 minutes. Evidence for overnight muscle protein synthesis before sleep.
📊 Effectiveness
Overnight muscle protein synthesis
Evidence Grade A · 35 studies · n=8,800 · Meta-analysis available
Muscle recovery
Evidence Grade A · 22 studies · n=3,800 · Meta-analysis available
Evidence grades: A=Strong RCT evidence · B=Good clinical trials · C=Limited trials · D=Preliminary/traditional
👥 Safety by Population
🚫 Contraindications & Warnings
Safe without milk protein allergy. Contains lactose. Not suitable for vegans.
🇪🇺 EU Health Claims Status
Art.13(1)
✓ AuthorisedThe claim may be used only for food which is at least a source of protein as referred to in the claim SOURCE OF PROTEIN as listed in the Annex to Regulation (EC) No 1924/2006.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ AuthorisedThe claim may be used only for food which is at least a source of protein as referred to in the claim SOURCE OF PROTEIN as listed in the Annex to Regulation (EC) No 1924/2006.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ AuthorisedThe claim may be used only for food which is at least a source of protein as referred to in the claim SOURCE OF PROTEIN as listed in the Annex to Regulation (EC) No 1924/2006.
Regulation EU 1924/2006 · ART13 1
Art.14(1)(b)
✓ AuthorisedThe claim can be used only for food which is at least a source of protein as referred to in the claim SOURCE OF PROTEIN as listed in the Annex to Regulation 1924/2006.
Regulation EU 1924/2006 · ART14
Art.13(1)
✓ AuthorisedNon-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ AuthorisedNon-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ AuthorisedNon-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ AuthorisedNon-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ AuthorisedNon-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ AuthorisedNon-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulation EU 1924/2006 · ART13 1
🏷️ Other Names
Micellar casein