Whey and casein are by far the most popular protien supplements Casein is slow digesting while whey is fast. Long-term, there is no difference in their protein synthesis boosting effects. Milk-products, such as cheese, yoghurt and, of course, milk itself have high amounts of casein protein.
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Previous short term studies have shown that 40 g of casein protein before bed results in a higher muscle protein balance during the overnight period compared to placebo. 12 week studies also found that this approach boosted strength and muscle size, but the problem with the research was that the nightime protein group ended up eating 1.9 g/kg protein vs 1.3 g/kg in the placebo.
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This study looked at nightime protien vs protein consumption at another time of day, meaning the groups ended up eating the same amount of protien by the end of the day. Interestingly, no significant differences in muscle size (CSA) between groups were found. (2)

Once again, protien timing is thus not as important as the total daily protein dose. It could theoretically help, but the benefit isn't big enough to be identified in this study.

There is however no harm in timing your protien, so if it helps you get your daily amount, then go ahead.
If you do decide to have nightime protien, sleep quality shouldn’t be negatively impact ed as long as you aren't stuffing your face right before bed. We love making casein pudding ��
You don’t need to go out and buy casein, as cottage cheese and lean meats have the same effect!