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LevButlerov
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I would say that there is no need to mix the casein with whey protein before going to sleep, or at least do so unless you train right before going to sleep. Whey protein will get absorbed really fast, which is usually needed after working out. Meanwhile, casein will get digested really slow, giving your body a flow of nutrients throughout the night, which is what you really need. By taking whey protein, you would be getting less casein protein, which would basically negate its advantages during the night time.
I've been doing this exact ratio for years bro. Sometimes I will drink half of the shake right before bed, and if I happen to get up to urinate I will drink the other half sometime during the night. If I don't consume the other half during that time I will drink it 1st thing in the morning...which is also highly beneficial, having been in a slowed metabolic rate while sleeping this will kick start your system.
I would stick to whey isolate 2 hours before bed minimum. you don't want to go to bed with an upset stomach from digestion problems. one of the problems with people who can't sleep is they put things in their stomach right before bed which is a no no. you don't want to have to digest things while you attempt to sleep, this makes it harder
I don't love the idea of protein right before bed but if you are going to do it just go with casein for the slow digestion.
I find quark before bed is a good option
Rather then do a 50/50 mix, I would use your whey protein after your workout and your casein protein before bed.
Whey protein is very fast digesting and rapidly assimilated. This makes it ideal for post workout supplementation to quickly replenish depleted amino acid levels. This isn't optimal before bed because you want a slow digesting protein because you are about to go on an 8 hour fast while sleeping.
Casein protein on the older hand is very slow digesting. It coagulates in your stomach and forms a gel. It takes about 8 hours to fully digest a casein supplement.
I would use 1-2 scoops of a good whey isolate after each workout and 1-2 scoops of a casein protein supplement before bed.
Whey protein is very fast digesting and rapidly assimilated. This makes it ideal for post workout supplementation to quickly replenish depleted amino acid levels. This isn't optimal before bed because you want a slow digesting protein because you are about to go on an 8 hour fast while sleeping.
Casein protein on the older hand is very slow digesting. It coagulates in your stomach and forms a gel. It takes about 8 hours to fully digest a casein supplement.
I would use 1-2 scoops of a good whey isolate after each workout and 1-2 scoops of a casein protein supplement before bed.
