Which Protein is Best to Take at Night?

Muscles like these need are built by protein - but not all protein sources and supplements are created equal.

We know that protein is essential for muscle growth – and that not all types of protein are created equal. If you go to a nutrition store, you’ll see protein supplement varieties including whey concentrate, whey isolates, casein, soy, etc. Moreover, protein can be found naturally in foods like meat, fish, eggs, nuts and more.

So, which type of protein is best to take at night or before bed?

Each type of protein has it’s advantages. For example, whey isolates are a good value and very quick to be absorbed by the body. For this reason, they’re a great post-workout protein source when your body needs nutrients quickly. But when considering a protein to consume before bed, you’ll want something that will be absorbed slowly throughout the night.

Casein protein is the best slow-digesting protein – and it’s the perfect protein supplement to take before bed. Since casein takes anywhere from 5 – 8 hours to fully breakdown, you’ll fuel your body and your muscles throughout the night. Casein is derived from milk, so it may not be suitable for individuals with lactose sensitivities – and it’s not vegan.

Most bodybuilders or athletes get their casein as a powdered protein from nutrition stores. But, if you prefer, casein can be found naturally in foods like milk, cheese and cottage cheese. A single cup of cottage cheese, for example, can have 30 grams of protein – and much of it is casein.

Keep in mind, you can slow the absorption of non-casein proteins by combining them with foods that are slow to digest. Foods that are rich in fat or fiber take much longer to digest. Making a peanut-butter and soy protein/soy milk shake, for example, will result in a suitable nighttime alternative for vegans or people with lactose sensitivities.

The bottom line: When it comes to nighttime protein consumption, casein is king.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. Davey, yes! I’ve been looking in to this recently and I love what you’re saying.

    Can you please do an entire post dedicated to pre and post-workout protein supplements (or good Jebus- even a vlog post where you make some)?
    That would be swell πŸ˜€

  2. Ok but which types of protein are ideal to get a body like the guy in the picture/you ? πŸ˜‰ And when is it best to take them ?

  3. christopher says:

    thanks for the info-more info needs to be given on all these protein powders.its quite daunting visiting a health store.endless shelves of protein powders-the more info about this-the better.

  4. Protein powders always made me (ahem) gassy and bloated… Is there something you use that doesn’t do that?

  5. Davey, the average American consumes 2-3 times too much protein. This excessive protein is certainly not converted into muscle, and the body invests an enormous amount of time of energy simply eliminating it from the body. Furthermore, excessive protein strips the body of calcium and other nutrients, and acidifies the body; causing both disease and, ironically, a body that is less able to build solid, long-lasting muscle.

    Please, people are so desperate to get into shape that the last thing they need is the bull that protein powders are beneficial. The body is only around 3 percent protein… a banana or apple is thus sufficient to provide adequate levels of protein to the body. Even a baby, who grows much faster than any bodybuilder, consumes breast milk which is only around 7 percent protein. Rice is 10 percent protein, meat is around 30-50 percent, and protein powders are almost 100 percent protein.

  6. I think it’s better eat one or two boilled eggs, they’re cheaper than caseine.. If you have money, go caseine; if not that much, albumine.

  7. J Ascher says:


    Because of a thyroid condition, I take medicine first thing in the morning and can’t eat for an hour afterwards. Would you say that taking protein at that time would be effective?

    I’m only asking for your opinion as a fitness/diet professional – not for medical reasons.


  8. Okoronkwo Lilian says:

    Thank you very much for that wonderful lecture. Please, i want to know the protein plan,types and sources for some one who wants to loose weight. Will that person totally avoid carbohydrates?

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    Is there any way you can remove me from that service? Many thanks!

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