Slow digesting protein source

[brew]

I read on here that you should have a slow digesting protein source right before bed. What would this be? What and how do you tell if it is slow digesting or fast?

I would assume that you want fast digesting protein both pre and post workout but should you mix in the slow type throughout the day?

[IronKitten]

Originally Posted by brew

I read on here that you should have a slow digesting protein source right before bed. What would this be? What and how do you tell if it is slow digesting or fast?

I would assume that you want fast digesting protein both pre and post workout but should you mix in the slow type throughout the day?

Casein is the slowest digesting source. So in terms of right before bed, that would be the best choice.

As far as mixing things up throughout the day, there've been quite a few studies done on the subject with no real definitive answer (that I've found that is). Some believe that getting multiple sources throughout the day is best, whereas others think only whey during the day. And some even mix different sources within the same shake. So in terms of one being superior to another during your active periods, I'd say it's more personal choice than anything.

[hrdgain81]

^^ all good points. I'll just add that Cottage Cheese is a great (and cheap) source of casein, and may help curb hunger cravings better then a shake if your lookin for a night time snack. some people cant stand it, but a little salt an pepper and its awesome if you ask me.

As for mixing in different types through the day, I'd say dont bother worrying about it, just make sure your hitting your overall numbers for protien.

[IronKitten]

Good point with the CC. I've made CC ice cream lots of times. I'm not a fan of the natural texture of CC, so I blend it, mix in some whey PP for flavor (or you can use FF/SF gelatin). Put it in the freezer for a while, and voila, you have protein packed ice cream.

To add another point to the sources used during the day, it's best to get as much of your protein from whole food sources as you can with pwo being the main time you want a faster acting (whey) source.

[hrdgain81]

you may have to put that CC icecream reciept (god I cant spell) up for us IK, sounds like a dam good idea.

[Eric3237]

I agree with everything said (I'm saying that a lot lately). The options mentioned are good choices before bed. But as far as the slow digesting protein source before bed and in general the slow and fast protein hoopla, I think it's a lot of hype about nothing. Like IronKitten said around your workout is the only time you can be fairly certain that having a FAST protein source (whey) is beneficial but otherwise just eat varied and get all your protein needs in. I think Hrdgains point about curbing hunger cravings is a whole lot more valid than whether the protein source is "slow". Although CC is a slow digesting casein source.

But I've never found that the type of protein I ate before bed makes a bit of difference as far as muscle gain and I've found casein powder to be just basically a more expensive powder than whey For me when I'm using whey at other times beside pre and post workout I might throw in olive or flax oil (I don't really throw it in, I take it straight) and maybe some fiber.

As far as proteins, basically every protein source is "slow" compared to whey. Some are called medium and some slow but the point is to use various whole food sources. The only reason casein is such big news is because dairy by-products are big business. There is a lot of money in the whey market (I mean tons) and of course if another milk by-product can be brought up people are going to what to cash in.

I'm not saying casein is a bad protein though.

[IronKitten]

It's not much of a recipe, really.

Put CC in a blender with any flavorings you want and blend til smooth. You can pop it in the freezer for a little while until it gets cold/thicker if you want. I'll eat it straight out of the blender too. It's kinda like a soft serve consistency at that point.

Flavorings can be whatever you want/can have per diet plan...

Things I use:
Protein powder
SF/FF gelatin
SF DaVinci/Torani syrups
Fruit

Add some splenda/stevia/sugar if you like too. If I'm using the SF syrups, I don't add any extra sweetener (since they're sweet to begin with). With things like gelatin and PP, I'll sometimes add in one packet of Splenda per serving.

If you have one of those little Magic Bullet blenders, they're great for this. Or an electric single blade hand mixer. If you're using a full size blender, it's best to make more than one serving at a time being that getting it all out of the bottom and off the blades can be a pain with a smaller amount in there.

[brew]

Sounds pretty good IronKitten thanks for the idea I will try it and thanks to everyone for clearing this up a bit for me.

[TALO]

Milk works good too!

[hunt0r]

How important is it to have protein right before bed? I have 10lb bag of whey in my room...can I just take a whey protein shake before bed if thats all I got available? I realize it isnt slow digesting and all that, but its better then nothing...right?