Casein

When we think of protein, whey is usually the one we think of, however another important source of protein that boosts muscle growth is casein. Research shows that when casein is added to your postworkout shake along with whey protein, there is more muscle growth. In addition, at bedtime casein protein is the protein of choice because of it is a slow-digesting protein which prevents muscle breakdown during the night. Add 10-20 grams of casein, along with whey, to your postworkout shake. At bedtime, 40-50 grams of casein shake.