Muscle soreness after exercise. Early research in strength training athletes shows that taking a specific protein supplement containing casein protein and other ingredients before and after exercise does not reduce muscle soreness. Burd, N. A., Yang, Y., Moore, D. R., Tang, J. E., Tarnopolsky, M. A., and Phillips, S. M. Greater stimulation of myofibrillar protein synthesis with ingestion of whey protein isolate v. micellar casein at rest and after resistance exercise in elderly men. Br.J Nutr 9-28-2012;108(6):958-962. View abstract. Ormsbee MJ, Mandler WK, Thomas DD, et al. The effects of six weeks of supplementation with multi-ingredient performance supplements and resistance training on anabolic hormones, body composition, strength, and power in resistance-trained men. J Int Soc Sports Nut 2012;9(1):49. View abstract. Wilborn CD, Taylor LW, Outlaw J, et al. The effects of pre- and post-exercise whey vs. casein protein consumption on body composition and performance measures in collegiate female athletes. J Sports Sci Med 2013;12(1):74-9. View abstract. Nilausen, K. and Meinertz, H. Lipoprotein(a) and dietary proteins: casein lowers lipoprotein(a) concentrations as compared with soy protein. Am.J.Clin.Nutr. 1999;69(3):419-425. View abstract.

Your cells rely on regular “feedings” of amino acids to continually make proteins. When you go without eating overnight or during an extended fast, your cells may not get the needed amino acids. As a result, they look for those amino acids elsewhere and break down your body’s muscles to get them.

List of Foods to Avoid

Kearns PJ, Young H, Garcia G, et al. Accelerated improvement of alcoholic liver disease with enteral nutrition. Gastroenterology 1992;102(1):200-5. View abstract. Kashyap S, Okamoto E, Kanaya S, et al. Protein quality in feeding low birth weight infants: a comparison of whey-predominant versus casein-predominant formulas. Pediatrics 1987;79(5):748-55. View abstract. People with kidney disease often need to limit their protein. Too much protein can cause too much waste in your blood. If your kidneys can’t remove the waste, the buildup of toxins can lead to serious health complications. For most people, casein doesn’t cause any side effects. But Homan says certain people may need to avoid or limit casein if they have a condition such as: Casein allergy

Kim J. Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition. Phys Act Nutr. 2020;24(2):6-10. doi:10.20463/pan.2020.0009 Engelen MP, Rutten EP, De Castro CL, et al. Casein protein results in higher prandial and exercise induced whole body protein anabolism than whey protein in chronic obstructive pulmonary disease. Metabolism 2012;61(9):1289-300. View abstract.

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Rajah R, Pettifor JM, Noormohamed M, et al. The effect of feeding four different formulae on stool weights in prolonged dehydrating infantile gastroenteritis. J Pediatr Gastroenterol Nutr 1988;7(2):203-7. View abstract. Gunn TR, Stunzer D. A comparative trial of casein or whey-predominant formulae in healthy infants. N Z Med J 1986;99(813):843-6. View abstract. Holt C, Carver JA, Ecroyd H, Thorn DC. Invited review: caseins and the casein micelle: their biological functions, structures, and behavior in foods. J Dairy Sci 2013;96(10):6127-46. View abstract.