Casein

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Casein curdles in the stomach and releases amino acids over 5–7 hours, so it is taken before bed or ahead of a long gap between meals. Micellar casein is the native form with the slowest release; calcium caseinate is faster and cheaper. The shake comes out thicker than whey, so use more water. For recovery right after training casein is the wrong choice — that calls for a fast protein.

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