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Head-to-head evidence comparison — which supplement is right for you?
Casein Protein vs Tart Cherry: Casein Protein has the stronger overall evidence (7.5 vs 6/10); they're alternatives for speed up recovery — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Casein Protein wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Too few graded studies
1 of 1 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
5 of 5 studies with measurable effects showed benefit.
Top outcomes
30-40g before bed
30-60 minutes before bed, Between meals for sustained protein
Micellar Casein powder
480-500mg extract or 240ml (8oz) juice twice daily (a typical label dose, not the dose used in the cited trials, which gave 500 mg of extract once a day)
Morning and evening, Before/after exercise for recovery
Concentrated Montmorency tart cherry extract (capsules)
Overnight
2-4 weeks
4-8 hours
Always
1-2 weeks
Same day/next day
1-3 days
N/A
Effects of supplementation with milk protein on glycemic parameters: a GRADE-assessed systematic review and dose-response meta-analysis
Nutrition journal (2023) · Meta analysis · n=1851
Meta-analysis of 36 RCTs in 1,851 adults of milk protein supplementation, whey and casein included.
Pre-Sleep Casein Supplementation, Metabolism, and Appetite: A Systematic Review
Nutrients (2021) · Systematic review · n=11
However, it remains unclear what the effect of this nutritional strategy is on non-muscular parameters such as metabolism and appetite in both healthy and unhealthy populations.
Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training
Nutrients (2016) · Review
Protein ingested prior to sleep is effectively digested and absorbed, and thereby stimulates muscle protein synthesis rates during overnight recovery.
Effects of dietary supplements on athletic performance in elite soccer players: a systematic review
Journal of the International Society of Sports Nutrition (2023) · Systematic review
In total, 1043 studies were identified, and 18 met the eligibility criteria.
Effect of food sources of nitrate, polyphenols, L-arginine and L-citrulline on endurance exercise performance: a systematic review and meta-analysis of randomised controlled trials
Journal of the International Society of Sports Nutrition (2021) · Meta analysis
No effect on exercise performance following consumption of foods rich in L-citrulline was identified (SMD=-0.03, p=0.24).
Efficacy, acceptability, and tolerability of all available treatments for insomnia in the elderly: a systematic review and network meta-analysis
Acta psychiatrica Scandinavica (2020) · Meta analysis · n=6832
Network meta-analysis of 53 randomised trials with 6,832 older adults (average age 75) covering all treatments for insomnia.
Casein Protein has a higher evidence score (7.5/10 vs 6/10) and wins in 2 of 3 categories.
Both Casein Protein and Tart Cherry score equally (85) for speed up recovery.
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.