In this study, the subjects drank 2 casein protein shakes at separate times of the day. In the first round of tests they drank a shake in the morning and another immediately after their weight training workout. In the second round of testing they drank a shake in the morning and then again at night, 5 hours after lifting weights. The two shakes totaled 70 grams of protein with the majority of it from casein.
The results of the study show that drinking one of your casein-rich protein shakes post-workout does not help you build muscle. Drinking in the morning and several hours after you workout is when they can help you build muscle. These subjects gained 3 pounds of muscle by the end of the study by simply drinking their casein protein shake at the right time of day. Both groups did increase there 1 repetition max in the bench press and squat.
So, the take away from the results of this study is to drink your casein or whey-casein protein shakes several hours before and after your workout if you want to build muscle. Shakes that contain whey protein alone are a better choice post-workout.
Below are a few casein based protein shakes that we recommend as high quality and priced affordably. You can buy them at Bodybuilding.com by clicking on their links. We’ve also included links to in-depth reviews for each product if you first want to learn more.
Burk A, Timpmann S, Medijainen L, Vähi M, Oöpik V. Time-divided ingestion pattern of casein-based protein supplement stimulates an increase in fat-free body mass during resistance training in young untrained men. Nutr Res. 2009 Jun;29(6):405-13.
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When To Drink Casein Protein Shakes
This article goes into detail as to why you should drink casein shakes away from the pre and post-workout window for the best results.