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Cp7.5
Casein Protein – Forschung
Hilft wahrscheinlich
130 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
Casein Protein scheint in 4 von 4 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 1985–2026 mit einer typischen Studiengröße von 32 Teilnehmenden.
Basierend auf 130 Studien · 7 Meta-Analysen · 118 RCTs · 2,691 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
4geholfen· 126 weitere ohne bewertete Effektdaten
Nach Outcome
Lean body mass & muscle growthReduzierter Muskelabbau, anhaltende Muskelproteinsynthese · 4-8 Wochen
RecoveryNächtliche Muskelregeneration und -reparatur · Über Nacht (8 Stunden)
Überwiegend Mechanismus / Beobachtung9 Studien
Heart & blood pressure
Überwiegend Mechanismus / Beobachtung7 Studien
Endurance & exercise performance
Überwiegend Mechanismus / Beobachtung6 Studien
Cholesterol & lipids
Überwiegend Mechanismus / Beobachtung5 Studien
Digestive health
Überwiegend Mechanismus / Beobachtung5 Studien
Safety profile
Zu wenige bewertete Studien1 Studie
In Zahlen
Aus 17 Studien mit messbaren Effekten gezogen
Wahrscheinlich echte Effekte
100%
über Studien hinweg
Untersuchte Personen
2,691
typische Studie: 32 Personen
Stärkste Designs
125
7 gepoolt, 118 randomisiert
Zeigte Nutzen
100%
4/4 Studien
Wie lange Studien liefen
Unter einer Woche
3
1–3 Monate
5
Untersuchte Populationen
Adults2
Resistance training participants2
General population1
Individuals performing resistance exercise1
Stetige Forschung
27 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2026
198520052026
1Meta-Analysen=1,851 · large study2023
Einfach gesagt: The findings of this study suggest that supplementation with MP may improve glycemic control in adults by reducing the values of fasting insulin, FBG, and HOMA-IR.
Mohammadi S et al. · Nutrition journal (2023)
The findings of this study suggest that supplementation with MP may improve glycemic control in adults by reducing the values of fasting insulin, FBG, and HOMA-IR.
Additional trials with longer durations are required to confirm these findings.
Einfach gesagt: When applied during a prolonged period of resistance-type exercise training, protein supplementation prior to sleep can further augment gains in muscle mass and strength.
Trommelen J, van Loon LJ. · Nutrients (2016)
Protein ingested prior to sleep is effectively digested and absorbed, and thereby stimulates muscle protein synthesis rates during overnight recovery.
Recent studies investigating the impact of pre-sleep protein ingestion suggest that at least 40 g of protein is required to display a robust increase in muscle protein synthesis rates throughout overnight sleep.
When applied during a prolonged period of resistance-type exercise training, protein supplementation prior to sleep can further augment gains in muscle mass and strength.
8Digestive health effectsSystematische Übersicht2019
Einfach gesagt: Human-based evidence from clinical trials and epidemiological studies published prior to October 2017 provides moderate certainty for adverse digestive health effects of A1 β-casein compared with A2 β-casein but low or very low certainty for other health effects.
Küllenberg de Gaudry D et al. · Nutrition reviews (2019)
Human-based evidence from clinical trials and epidemiological studies published prior to October 2017 provides moderate certainty for adverse digestive health effects of A1 β-casein compared with A2 β-casein but low or very low certainty for other health effects.
These conclusions may change in the future, given the emergent nature of this topic and the ongoing research in this area.
9Systematische Übersichtn=11 · very small study2021
Einfach gesagt: A summary of the main findings shows limited to no effects on metabolism or appetite when ingesting 24-48 g of casein 30 min before sleep, but data are limited, and future research is needed to clarify the relationships observed.
Dela Cruz J et al. · Nutrients (2021)
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.
The purpose of this systematic review is to understand the effects of pre-sleep casein protein on energy expenditure, lipolysis, appetite, and food intake in both healthy and overweight or obese individuals.
A systematic review following PRISMA guidelines was conducted in CINAHL, Cochrane, and SPORTDiscus during March 2021, and 11 studies met the inclusion criteria.
Einfach gesagt: These results suggest that hemp protein consumption, as well as in combination with bioactive peptides, may have a role in the dietary management of hypertension.
Samsamikor M et al. · The American journal of clinical nutrition (2024)
These results suggest that hemp protein consumption, as well as in combination with bioactive peptides, may have a role in the dietary management of hypertension.