Casein Supplementation: Pre-Sleep vs. Post-Exercise

"Participants consumed 30 g of micellar casein powder dissolved in 300 mL of water.~Supplement timing varied by group:~Post-Exercise Casein Ingestion Group (PECIG): Taken 10-15 minutes after completing the standardized high-intensity resistance training session.~Pre-Sleep Casein Ingestion Group (PSCIG): Taken 30-60 minutes before bedtime on the same day as the training session.~The control group received no supplementation. All supplements were prepared and monitored by the research team to ensure dosage accuracy and participant compliance."