Pre-sleep casein protein ingestion: New paradigm in post-exercise recovery nutrition
Open accessAbstract
PURPOSE: Milk is a commonly ingested post-exercise recovery protein source. Casein protein, found in milk, is characterized by its slow digestion and absorption. Recently, several studies have been conducted with a focus on how pre-sleep casein protein intake could affect post-exercise recovery but our knowledge of the subject remains limited. This review aimed at presenting and discussing how pre-sleep casein protein ingestion affects post-exercise recovery and the details of its potential effector mechanisms. METHODS: We systematically reviewed the topics of 1) casein nutritional characteristics, 2) pre-sleep casein protein effects on post-exercise recovery, and 3) potential effector mechanisms of pre-sleep casein protein on post-exercise recovery, based on the currently available published studies on pre-sleep casein protein ingestion. RESULTS: Studies have shown that pre-sleep casein protein ingestion (timing: 30 minutes before sleep, amount of casein protein ingested: 40-48 g) could help post-exercise recovery and positively affect acute protein metabolism and exercise performance. In addition, studies have suggested that repeated pre-sleep casein protein ingestion for post-exercise recovery over a long period might also result in chronic effects that optimize intramuscular physiological adaptation (muscle strength and muscle hypertrophy). The potential mechanisms of pre-sleep casein protein ingestion that contribute to these effects include the following: 1) significantly increasing plasma amino acid availability during sleep, thereby increasing protein synthesis, inhibiting protein breakdown, and achieving a positive protein balance; and 2) weakening exercise-induced muscle damage or inflammatory responses, causing reduced muscle soreness. Future studies should focus on completely elucidating these potential mechanisms. CONCLUSION: In conclusion, post-exercise ingestion of at least 40 g of casein protein, approximately 30 minutes before sleep and after a bout of resistance exercise in the evening, might be an effective nutritional intervention to facilitate muscle recovery.
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Casein proteins are a high-quality protein source with high digestibility and bioavailability but with a slower digestion rate in comparison to whey.
“Casein proteins, a type of secreted calcium (phosphate)-binding phosphoproteins, are among the most common nutrients used for pre-sleep nutrition given they are considered a high-quality protein source with high digestibility and bioavailability but with a slower digestion rate in comparison to whey [148].”
From The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates (2020) · cites this paper as [148]
Consumption of 40-48 g of casein approximately 30 min before sleep improves post-exercise recovery and positively affects acute protein metabolism during an overnight period in healthy young adults.
“The consumption of 40–48 g of casein approximately 30 min before sleep improves post-exercise recovery and positively affect acute protein metabolism during an overnight period in healthy young adults [148,155].”
From The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates (2020) · cites this paper as [148]
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- Authors
- Kim, J.
- Affiliations
- Konkuk University (KR)
- Corresponding author
- Kim, Jooyoung
- ORCID
- Kim, Jooyoung
- Venue
- Physical Activity and Nutrition
- Publisher
- Korea Society for Exercise Nutrition
- Published
- 2020-06-30
- Volume
- 24
- Issue
- 2
- Pages
- 6-10
- ISSN
- 2233-6834 (ISSN-L)
- 2233-6842
- PMC
- PMC7451833
- OpenAlex
- W3042911462
- Cited by
- 31
- References
- 30
- Citations by year
- 2026: 4 · 2025: 9 · 2024: 9 · 2023: 5 · 2022: 2 · 2021: 1 · 2020: 1
- FWCI
- 1.12
- Type
- journal article
- Language
- en
- Open access
- diamond
- doi.org
- Licence
- cc-by
- Locations
- Physical Activity and Nutrition (publishedVersion, cc-by)
- PubMed Central (publishedVersion, cc-by)
- PubMed (publishedVersion)
- Topics
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Rehabilitation › Exercise and Physiological Responses
- Keywords
- casein, post-exercise recovery, resistance training, protein synthesis, protein balance, exercise-induced muscle damage, muscle soreness, muscle hypertrophy, muscle strength, plasma amino acids, sleep, recovery nutrition
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