When it comes to protein, athletes have lots of different options. There’s protein from whole foods, like milk protein, egg protein, meat protein, and plant protein. As a supplement, whey protein, casein protein, and soy protein are among the alternatives.
Additionally, research shows that different types of protein work better at different times of day (and night).
In the morning, whey protein from whole foods (milk, Greek yogurt, cottage cheese, etc.) or a whey protein powder shake can help control cravings all day, according to scientists at the Journal of Nutrition.
Whey is also a good choice for your pre- and post-workout protein because it is quickly and easily digestible.
Another option for your post-workout protein is casein. Casein is the main protein found in milk and cheese. Of the true proteins found in milk, about 80% is casein. The other major protein in milk is whey. Compared to whey, casein burns more slowly and provides a consistent flow of protein, over time (sort of like a “long-acting” protein).
There are several protein powder supplements that contain both whey and casein proteins (I know of at least one that also contains egg protein).
Studies also show that casein protein, when taken before bed, can increase muscle growth by about 20%.
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