How Much Casein Is Optimal Before Bed for Muscle Growth?

Author: Nicole Adler   Date Posted: 27 September 2016 

Getting them most out of your casein proteins means taking the right amount at the right time. When you want to take casein before bedtime, you will need something between 30 and 40 grams. However, there are other things to take into account when you want to build more muscle mass, so read on to discover our additional tips when you are supplementing with casein proteins!

Train Harder

The first tip we are giving you may sound a little obvious, but if you want to increase your muscle mass with casein proteins you are going to have to put in work at the gym as well. Muscles will not grow if you are only supplementing with casein proteins alone, because your muscles need to work to use the nutrients you are taking.

In addition to taking your casein proteins, take it up a notch with high intensity training. Keeping your training on a slow and steady pace may keep you healthy, but it will not do much for your muscle mass. So taking an honest look at the way you are training can make the difference between a gain and a loss.

Look at Nutrition Before and After Workouts

One common mistake made by athletes is that they look at their nutrition in general. Unfortunately, to get the most out of your nutrition, and your casein proteins, you will need to break it up and look at each moment of the day individually.

Especially important is your nutrition right before and right after training, because your body will need certain nutrients in order to create muscle mass. Right before your workout, you will need carbohydrates, lean proteins and a minor amount of healthy fats. In order for these nutrients to be effective, they need to be consumed at least thirty minutes before training.

Consider Carbohydrate Cycles

Whether you are aware of it or not, carbohydrates are vital for muscle gains and physical fitness. One technique that is often used in regards to carbohydrates is carbohydrate cycling, a method where athletes eat more carbohydrates on training days and less carbohydrates on their rest days.

Get More Sleep

Being active in the gym and eating the right foods is one thing, but getting enough sleep to stimulate muscle growth is another. Unfortunately, many people believe that muscle gain only depends on nutrition and exercise, which is why many of these people cannot seem to reach the desired muscle gains.

Sleep is a process that is needed to repair your muscles and recover from your workouts. During this particular time, the body will also release the highest concentrations of growth hormones, which are the substances actually responsible for muscle growth. If you do not get a sufficient amount of rest, you will get less of these hormones and subsequently less results.

Supplements Are Your Friend

Getting the exact number of nutrients on a daily basis can be quite challenging, especially if you are not a big eater; this is where supplements come in, because they can fill the nutritional holes that your basic nutrition has left behind.

When you are short of certain nutrients, several processes related to muscle growth may be hindered. A lack of nutrients can also cause problems with other processes in the human body, leaving you feeling lethargic and fatigued.

In order to enjoy the best results possible, it is best to take an honest look at your nutrition and determine if a supplement is needed to get maximum results. Of course, never use supplements just for the sake of it. The body can only absorb so many nutrients at the same time, so make sure that your supplements do not exceed your daily required intake.

Reduce Cardio

When you do excessive amounts of cardio, it may actually be stopping you from gaining muscle. Even though cardio is needed to transport nutrients across the body, it can reduce the time in which you can recover from workouts. In addition to that, excessive amounts of cardio may hinder you to build the exact amount of muscle you want to build.

So when should you be using cardio? Cardio exercises are needed to keep your heart healthy, so you can still do cardio, just as long as you have added enough strength exercises and resistance training to your training schedule.

Do Enough Reps

When it comes down to doing exercises to gain muscle, you need to do a sufficient amount of repetitions for your training to be effective.  If you are doing repetitions, make sure you do some of your movements a little slower, since this keeps your muscle isolated.

Add Barbells to Your Training

Instead of using dumbbells during your training, barbells may be better for your muscle gains. When doing squats with a dumbbell, you actually put all the weight on your shoulders, so not as much on your arms. When using a barbell, you can apply progressive loading and train more muscles at the same time.

Take Good Care of Your Muscles

Training is not the only thing you need to do to grow your muscles, because you need to take good care of them as well. Excessive training is one of the things you should avoid in this respect, because excessive training could actually inflame and overtrain your muscles. Getting injured will decrease your muscle growth considerably, so avoid this at all costs.


Getting good results during your journey towards more muscle mass depends heavily on three vital parts: exercise, nutrition and rest. When you apply each of these three parts in the right manner, you can expect some outstanding results. Of course, supplements can also help you to reach your goals a little faster, so be sure to check out our range of protein supplements to get the muscle mass you have always dreamed of.

Data based on vanilla flavour ND Total Whey WPC ND Mass Muscle WPI Calcium Caseinate
Protein per serve (g) 22.2 23 26.2 26.7 28.1
Take For
Type of protein/s Whey Whey Whey & Casein Whey Casein
Carbs per serve (g) 3.4 4.2 26.5 1.9 0.8
Fat total per serve (g) 1.3 1.3 1.6 0.6 0.2
Sugars per serve (g) 3.2 3.2 10.4 1.4 0.3
Serving Size (g) 35 30 60 30 30
Serves per kilo 28 33 16 33 33
Additional Premium Ingredients Amino blend, colostrum, creatine, glutamine   Amino blend, carb blend,colostrum, creatine    
Notes Complete muscle-building formula The least processed budget powder Ultimate Post workout bulking powder Fast absorbing powder Slow release high density powder
Flavours Chocolate Vanilla Chocolate, Vanilla, Honeycomb, Strawberry, Banana, Natural Chocolate Vanilla Chocolate, Vanilla, Honeycomb, Strawberry, Banana, Natural Chocolate, Vanilla, Natural

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