Evidence supporting the use of: Casein
For the health condition: Muscle Tone (lack of)

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Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Casein is a milk-derived protein commonly used in nutritional supplements, especially in sports and fitness contexts. Its primary claim to supporting or treating "muscle tone" is based on its slow digestion and absorption profile, which provides a sustained release of amino acids into the bloodstream. Multiple randomized controlled trials and meta-analyses have demonstrated that casein supplementation, particularly when consumed before sleep, enhances muscle protein synthesis and helps reduce muscle protein breakdown overnight (Res PT et al., 2013). This can be especially beneficial for individuals experiencing reduced muscle tone due to inactivity, aging (sarcopenia), or illness.

Casein’s efficacy is considered comparable to other complete proteins like whey, though its slower absorption makes it particularly suited for prolonged periods without dietary protein intake. Scientific evidence supports its effectiveness in increasing lean muscle mass and strength when combined with resistance training. However, it should be noted that “muscle tone” is not a clinical term and generally refers to the appearance or firmness of muscles, which is more directly influenced by muscle mass and physical activity than by any single dietary factor. Overall, casein is a scientifically validated ingredient for supporting muscle maintenance and growth, thereby indirectly supporting what is commonly referred to as "muscle tone."

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Products containing casein

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