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Presleep Casein Protein Ingestion: Acceleration of Functional Recovery in Professional Soccer Players.

  • 2019-03
  • International journal of sports physiology and performance 14(3)
    • William Abbott
    • Adam Brett
    • Emma Cockburn
    • Tom Clifford

Study Design

Type
Randomized Controlled Trial (RCT)
Population
10 professional soccer players
Methods
Randomized, crossover design, 40 g CP vs 40 g carbohydrates presleep after a soccer match, measurements at 12, 36, and 60 h postmatch
Duration
60 h
Funding
Unclear

Purpose

To examine whether consuming casein protein (CP) before sleep would enhance recovery after a nighttime soccer match in professional players.

Methods

In a randomized, crossover design, 10 professional soccer players from the reserve squad of a team in the highest tier of English soccer consumed 40 g of CP or 40 g of carbohydrates (CON) 30 min presleep after a soccer match (kick off: 7 PM). To assess recovery, countermovement-jump height, reactive strength index, muscle soreness, and the adapted Brief Assessment of Mood (BAM+) Questionnaire were measured before and 12, 36, and 60 h after each match. Dietary intake across the testing period was also recorded.

Results

There were unclear differences in external load in the matches and dietary intake between CON and CP. Casein protein had a most likely and likely beneficial effect on countermovement-jump recovery at 12 and 36 h postmatch (CP -1.6; ±1.2% vs CON -6.6; ±1.7%; -4.1; ±2.3% vs -0.4; ±1.1%, respectively). Reactive strength index recovery was most likely enhanced with CP at 12 and 36 h postmatch, and muscle soreness, as measured with a visual analog scale (in millimeters), was most likely greater in CON versus CP at 12 h postmatch (72; ±17 vs 42; ±20 mm). BAM+ was possibly lower in CON at 36 h postmatch but unaffected at other time points.

Conclusions

Presleep CP accelerates functional recovery in professional soccer players and, therefore, provides a practical means of attenuating performance deficits in the days after a match.

Research Insights

  • Casein Protein→Improved Countermovement Jump Height

    Casein protein had a most likely and likely beneficial effect on countermovement-jump recovery at 12 and 36 h postmatch (CP -1.6; ±1.2% vs CON -6.6; ±1.7%; -4.1; ±2.3% vs -0.4; ±1.1%, respectively).

    Effect
    Beneficial
    Effect size
    Moderate
    Dose
    40 g
  • Casein Protein→Improved Jump Height Recovery

    Casein protein had a most likely and likely beneficial effect on countermovement-jump recovery at 12 and 36 h postmatch (CP -1.6; ±1.2% vs CON -6.6; ±1.7%; -4.1; ±2.3% vs -0.4; ±1.1%, respectively).

    Effect
    Beneficial
    Effect size
    Large
    Dose
    40 g
  • Casein Protein→Improved Mood

    BAM+ was possibly lower in CON at 36 h postmatch but unaffected at other time points.

    Effect
    Neutral
    Effect size
    Small
    Dose
    40 g
  • Casein Protein→Improved Reactive Strength Index

    Reactive strength index recovery was most likely enhanced with CP at 12 and 36 h postmatch

    Effect
    Beneficial
    Effect size
    Moderate
    Dose
    40 g
  • Casein Protein→Improved Reactive Strength Index Recovery

    Reactive strength index recovery was most likely enhanced with CP at 12 and 36 h postmatch

    Effect
    Beneficial
    Effect size
    Large
    Dose
    40 g
  • Casein Protein→Reduced BAM+ Score

    BAM+ was possibly lower in CON at 36 h postmatch but unaffected at other time points.

    Effect
    Neutral
    Effect size
    Small
    Dose
    40 g
  • Casein Protein→Reduced Muscle Soreness

    muscle soreness, as measured with a visual analog scale (in millimeters), was most likely greater in CON versus CP at 12 h postmatch (72; ±17 vs 42; ±20 mm).

    Effect
    Beneficial
    Effect size
    Large
    Dose
    40 g
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