4. Casein protein powder
120 calories, 1g fat, 3g carbs, 24g protein per 33g serving
Like whey, Casein protein powder—which makes up 80 percent of the protein in cow’s milk and is also a byproduct of the cheese-making process—is not an option for vegans. But if you’re a lacto-vegetarian, you can add it to the roster. “You might call it time-released, because it stays in the GI system a little longer than whey does,” says Dolan. “It’s beneficial to have before you go to bed if you’re trying to increase muscle mass.” Why? It helps to prevent muscle breakdown while sleeping, helping you recover more quickly before your next workout.
We like: Optimum Nutrition ($59.49 for 2 lbs; optimumnutrition.com)
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