Abstract
[Purpose]Milk is a commonly ingested post-exercise recovery protein source. Casein protein, found in milk, is characterized by its slow digestion and absorption. Recently, several studies have been conducted with a focus on how pre-sleep casein protein intake could affect post-exercise recovery but our knowledge of the subject remains limited. This review aimed at presenting and discussing how pre-sleep casein protein ingestion affects post-exercise recovery and the details of its potential effector mechanisms.[Methods]We systematically reviewed the topics of 1) casein nutritional characteristics, 2) pre-sleep casein protein effects on post-exercise recovery, and 3) potential effector mechanisms of pre-sleep casein protein on post-exercise recovery, based on the currently available published studies on pre-sleep casein protein ingestion.[Results]Studies have shown that pre-sleep casein protein ingestion (timing: 30 minutes before sleep, amount of casein protein ingested: 40-48 g) could help post-exercise recovery and positively affect acute protein metabolism and exercise performance. In addition, studies have suggested that repeated pre-sleep casein protein ingestion for post-exercise recovery over a long period might also result in chronic effects that optimize intramuscular physiological adaptation (muscle strength and muscle hypertrophy). The potential mechanisms of pre-sleep casein protein ingestion that contribute to these effects include the following: 1) significantly increasing plasma amino acid availability during sleep, thereby increasing protein synthesis, inhibiting protein breakdown, and achieving a positive protein balance; and 2) weakening exercise-induced muscle damage or inflammatory responses, causing reduced muscle soreness. Future studies should focus on completely elucidating these potential mechanisms.[Conclusion]In conclusion, post-exercise ingestion of at least 40 g of casein protein, approximately 30 minutes before sleep and after a bout of resistance exercise in the evening, might be an effective nutritional intervention to facilitate muscle recovery.
Highlights
Post-exercise recovery is a topic of considerable interest in the field of exercise nutrition
Protein intake has been considered very important in nutritional strategies for muscle recovery[1]
This is because while exercise improves the physiological adaptation of skeletal muscle, protein breakdown is increased due to muscle damage and inflammation after exercise[2]
Summary
Post-exercise recovery is a topic of considerable interest in the field of exercise nutrition. Sufficient protein intake could contribute to a positive protein balance during post-exercise recovery, reduce protein breakdown, and increase protein synthesis, a process through which amino acids produce peptides and proteins[3]. Through this process, protein turnover typically occurs and muscle remodeling is achieved. Pre-sleep casein protein ingestion has been suggested as a new window of opportunity in nutrient timing[9] Despite this trend, while there are many studies on the benefits and effects of whey protein in the field of exercise nutrition, studies on casein protein are limited. This review aimed to present and discuss the effects of pre-sleep casein protein ingestion on post-exercise recovery and its potential mechanisms
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