Pre sleep protein - Casein Vs Whey

Nutrition Q&A [Moderated]
1

Hey Jordan,

Realised I had another question - you do say in quite a few areas that whey is superior to casein in pretty much all aspects (bioavailability, AA profile, etc).

I was listening to an AMSSM sports nutrition lecture which referenced this paper:
https://www.jsams.org/article/S1440-2440(20)30719-2/fulltext

On further inspection it seems the paper doesn’t seem to have looked at any pre-sleep whey studies (except one done in older men which didn’t seem very conclusive - possibly insufficient dosing given what we know about anabolic resistance in older individuals).

Just curious if you are aware of any head to head comparisons of whey vs casein for pre-sleep protein? Nothing much seems to come up on pubmed.

Also regarding pre-sleep protein - do you recommend this to your athletes or it is more of a TWOUD versus appropriately spaced total intake of protein?

Thanks again for the guidance!

2

I’m not aware of any investigating surrogate markers of hypertrophy or long term outcomes relating to sleep.

I do not think this matters at all, especially compared to total daily protein dose and protein administration around training.