Casein — the night-time protein

Casein is milk's 'slow' protein: it thickens in the stomach and releases amino acids over 5–7 hours.

• 30–40 g before bed supports overnight recovery (shown in studies).
• Handy for long gaps between meals.
• Mix with water or milk; it's thicker — shake well.

Casein is optional: cottage cheese or yoghurt in the evening does the same. Your daily protein total matters most.