Micellar Casein
Also known as: MC, Slow protein, Native casein
Casein retained in its native micellar form (intact αs1, αs2, β and κ caseins assembled with colloidal calcium phosphate). Coagulates at gastric pH, dramatically slowing emptying.
Last reviewed: 2026-06-28 · 2 indexed studies
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Overview
Micellar casein is the slowest-digesting whole-food protein, forming a gel in the stomach that releases amino acids over 6–8 hours. Pre-sleep dosing of 30–40 g has been validated in RCTs to elevate overnight muscle protein synthesis and improve long-term resistance-training adaptation.
Mechanism & Function
Mechanism of Action
Gastric coagulation slows amino acid release into the circulation, producing a sustained low-amplitude aminoacidaemia. This raises whole-body protein balance more by suppressing protein breakdown than by spiking MPS.
Physiological Role
Overnight and inter-meal nitrogen supply; preserves lean mass during fasting periods.
Primary Pathways
Performance / Health Relevance
Res 2012 demonstrated 40 g of pre-sleep micellar casein increased overnight whole-body protein synthesis and improved net protein balance vs placebo. Snijders 2015 showed 12-week pre-sleep casein supplementation augmented muscle mass and strength gains.
Evidence Review
No meta-analyses or systematic reviews indexed for this ingredient yet.
Dimensions marked N/A have no indexed evidence of that class. They are shown as unavailable rather than scored.
Practical Use & Dosage
- Minimum Effective Dose
- 20 g per serving
- Optimal Range
- 30–40 g pre-sleep or between meals
- Upper / Caution Level
- No defined upper limit within total-protein targets
- Timing
- 30 minutes before sleep, or as a long-gap meal replacement
- Best Format
- Native micellar casein powder (not caseinate)
- Bioavailability
- DIAAS ≈ 1.18; complete EAA profile.
- Absorption Considerations
- Thick texture when mixed; slow release means it is unsuitable for fast post-workout MPS.
Safety & Interactions
Side Effects
- •Bloating in lactose-sensitive users
- •Heavy / filling texture
Contraindications
- Milk protein allergy
Drug Interactions
- •May reduce absorption of levodopa, tetracyclines, fluoroquinolones — separate dosing
Who Should Avoid
- •Cow's milk protein allergy
Monitoring
None.
Frequently Asked Questions
Auto-generated from indexed evidence — dosage, safety, interactions, and more.
When is Micellar Casein typically used or indicated?
Micellar Casein is most commonly used for: Pre-sleep MPS, Sustained nitrogen balance, Anti-catabolic between meals. Overnight and inter-meal nitrogen supply; preserves lean mass during fasting periods.
How does Micellar Casein work?
Gastric coagulation slows amino acid release into the circulation, producing a sustained low-amplitude aminoacidaemia. This raises whole-body protein balance more by suppressing protein breakdown than by spiking MPS.
What is the recommended dose of Micellar Casein?
The optimal range is 30–40 g pre-sleep or between meals. with a minimum effective dose of 20 g per serving. Best taken: 30 minutes before sleep, or as a long-gap meal replacement. Upper / caution level: No defined upper limit within total-protein targets.
What are the side effects of Micellar Casein?
Reported side effects include: Bloating in lactose-sensitive users; and Heavy / filling texture. Monitoring: None.
Does Micellar Casein interact with medications?
Known or theoretical interactions: May reduce absorption of levodopa, tetracyclines, fluoroquinolones — separate dosing. Always check with a clinician before combining with prescription medication.
Who should avoid Micellar Casein?
Micellar Casein is generally not recommended for: Cow's milk protein allergy; and Milk protein allergy.
How strong is the evidence for Micellar Casein?
Evidence level: Strong (overall score 88/100), based on 2 indexed studies on SuppIndex.
Research & References (2)
Protein ingestion before sleep improves postexercise overnight recovery
Res PT et al. 40 g pre-sleep casein significantly elevated overnight whole-body protein synthesis and net protein balance vs placebo.
Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men
Snijders T et al. 27.5 g casein nightly for 12 weeks augmented muscle mass and 1RM strength vs placebo during resistance training.
Related Ingredients
Other top-rated ingredients in Proteins & Protein Powders.
Whey Protein Isolate (WPI)
94/100Microfiltered or ion-exchange purified whey to ≥90% protein. Lower in lactose and fat than WPC, preserving most bioactive fractions in CFM versions. DIAAS ≈ 1.09; leucine content ~11%.
Whey Protein Concentrate (WPC 80)
92/100Membrane-filtered (ultrafiltration/microfiltration) liquid whey concentrated to 70–80% protein dry matter. Retains higher levels of native bioactive fractions than isolate. PDCAAS = 1.0; DIAAS ≈ 1.09.
Hydrolysed Whey Protein (WPH)
84/100Enzymatic hydrolysis (typically with pancreatic proteases) breaks intact whey into peptides of 2–10 kDa. Degree of hydrolysis (DH%) is the key quality metric; sports nutrition products typically use DH 10–25%.
Research Overview
Strong EvidenceCite this ingredient
One-click citation export in APA, MLA, Chicago, BibTeX, or HTML. The URL below is stable and safe to link.
Stable URL
https://thesuppindex.com/ingredients/micellar-casein
SuppIndex. (2026). Micellar Casein: Evidence summary, dosage and clinical studies. Retrieved October 16, 2026, from https://thesuppindex.com/ingredients/micellar-casein
Based on 2 indexed studies · Evidence level: Strong.
Goal Ratings
Stack Compatibility
Pair with a small dose of leucine pre-sleep for older adults; combine with whey post-workout for biphasic delivery.