How to Use Casein Protein
The slow-release protein — best taken before bed for overnight recovery.
What it's for
Casein digests much more slowly than whey, releasing amino acids over several hours instead of one quick hit. That makes it well suited to the long gap overnight when you're not eating.
How to mix it
One scoop with 250-300ml of cold water or milk. It's naturally thicker than whey — some people prefer it closer to a pudding consistency with a bit less liquid.
When to take it
30-60 minutes before bed is the classic use case. It can also work as a between-meal shake on a day where a long gap is coming up (a busy afternoon with no meal break, for example).
Tips
It mixes slower and clumpier than whey — a shaker with a mixing ball or a quick blend helps. If you're combining supplements, casein and whey aren't an either/or — some people use whey post-workout and casein at night.
General guidance only — always follow the dosage on your product's own label, and check with a doctor first if you're pregnant, on medication, or managing a health condition.