[VTliftVT]

Originally Posted by iprimate

This is also the case for the last meal of the day, i.e. before going to sleep. You want a slow trickle of amino acids for as much of the 8 hour period as possible rather than a large bolus in the first two hours and then nothing after that. This is why casein is also the preferred protein before going to sleep (cottage cheese is rich in casein and it also has some fat so it digests very slowly).

I make a 50/50 mix of whey and casein pre-bed with a tbs of mac oil.