Casein is milk’s slow-digesting protein, the curds to whey’s, well, whey. When ingested, it forms a kind of gel that slowly releases its aminos over a longer period. That property makes it ideal solely for bedtime, when you’re about to go seven or so hours without eating. Or so we used to think. Then, in 2006, a study was published that indicated that when subjects supplemented with a combination of whey and casein after workouts, they experienced greater increases in lean mass than those who didn’t have casein. Good to know, right?
Put the information to good use by combining one scoop of whey and one scoop of casein protein to make a muscle-boosting postworkout shake, and drinking one scoop of casein mixed in water at bedtime to prevent muscle wasting overnight.
Kerksick CM, “The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training.” J Strength Cond Res. 2006 Aug;20(3):643-53.