Casein protein powder

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  • How much casein protein should i take

    • Casein protein benefits

  • Casein protein benefits
  • Benefits of casein protein before bed
  • Casein before bed myth
  • Pros and cons of casein protein
  • Casein vs whey

    • Casein before bed myth...

    What Is Casein, and Does It Aid Muscle Growth?

    To reap the best results from your training, it’s best to consume 1–2 scoops (20–40 grams) of high quality protein like casein before or after your workouts ().

    Still, while it can be advantageous to consume protein around your workout, research suggests that your total daily protein intake is a better predictor of muscle strength and size. Therefore, as long as you get an optimal amount of protein each day, the timing becomes less important ().

    The Recommended Daily Allowance (RDA) for protein is 0.36 grams per pound (0.8 grams per kg) of body weight.

    When to take casein protein

    This is the estimated amount needed to prevent a deficiency — not what’s optimal for body composition or health ().

    If you exercise regularly, you may need twice or even triple the RDA, or 0.72–1.08 grams per pound (1.6–2.4 grams per kg), to optimally support muscle growth and recovery.

    For a person weighing 150 pounds (68 kg), this equals 109–164 grams of protein per day (, , ).

    You can meet part of your daily protein targets by consuming 1–2 scoops (20–40 grams) of cas

      how much protein in casein