The Bedtime Protein That Builds Muscle While You Sleep

G'day mate,

I just got back from an epic weekend at the HYROX World Champs in Chicago. Watching mates crush it on the big stage fired me up to kick off Day 1 of my next block. As always, new training means tighter recovery. We’ve talked sleep before—but this time, it’s about what I’m eating before bed. One food has made a real difference. And it’s all thanks to a special type of protein. I want to share this with you…

In this weeks Newsletter (5 min read)

⏰ Why slower-digesting protein could be the key to overnight recovery

⚖️ What makes casein different from whey

🍨 I am giving you an ice cream recipe and I encourage you to eat it

If your mate likes building muscle while they sleep, share this link with them. Make sure they subscribe to earn a prize!

The Protein No One Talks About

When it comes to protein, there are a couple of types. One’s the Batman—front and center. The other’s the Robin—less talked about, but just as essential. You’ve probably heard of whey (Batman), but casein (Robin) tends to fly under the radar. They’re the two main proteins found in milk, and while both are great, they play very different roles depending on when you use them.

Whey is the one everyone knows. It is the predominant option we see in protein powders. It digests fast—kind of like lighting a match. It hits your bloodstream quickly and delivers amino acids to your muscles almost instantly. That’s why it’s the go-to post-workout protein. You’ve just trained hard, your muscles are craving nutrients, and whey delivers fast.

Casein, on the other hand, works more like a slow-burning log on a fire. It takes much longer to break down in your stomach, which means it feeds your body gradually over several hours. That makes it perfect for the overnight stretch when you’re not eating, but your body is still repairing.

So when your day is winding down and you’re heading to bed, fast protein isn’t the move. You don’t need a quick spike—you need a steady drip of amino acids to support muscle repair and prevent breakdown while you sleep. Dialing in this one habit can make a big difference—and if casein isn’t part of your evening routine yet, you might be missing out on one of the simplest recovery wins.

The Protein That Works While You Don’t

This is why I’ve been looking more closely at casein before bed. One of the most underrated benefits of casein is its ability to preserve lean muscle mass—especially during long stretches without food, like when you're asleep.

Whey protein spikes amino acid levels fast, but it fades just as quickly. Casein releases slowly, feeding your muscles over 6–8 hours and helping to protect against muscle breakdown while your body does the real recovery work. I’ve been using full-fat yogurt at night for a while—it’s been a staple in my routine. But lately, I’ve been doubling down on options with even higher casein content, like cottage cheese, because they provide a more sustained release.

As for how much? 20–40 grams of casein protein before bed is the sweet spot. But what does that look like in the context of actual food?

What Foods Actually Give You Casein?

Once I understood the value of slow-digesting protein, I started looking for real food sources that deliver casein—not just total protein, but the kind that keeps working overnight.

Here’s what I found:

• Cottage cheese is one of the best options—about 25g of protein per cup, most of it casein.

• Greek yogurt also contains casein, though slightly less concentrated—1.5 to 2 cups gets you into the 25–30g range. (Considering this has been a staple for me I was actually quite chuffed)

• Milk contains casein too, but you'd need a larger volume—about 3 cups to hit similar numbers.

• Casein protein powder is a direct option—1 scoop = ~24g casein, great for simplicity or travel.

These foods aren’t just about the macros—they come with real benefits: They’re high in leucine (key for muscle growth), calcium (important for muscular contraction), and satiety, meaning you’ll sleep full, not heavy.

Whilst I have been smashing the yoghurt for a while, there is a new recipe I have been using that has made me lean into cottage cheese…Ice cream that is high in protein and sleep friendly and I have it for you below

Recipe: Cottage Cheese Ice cream Click HERE

This is unbelievably easy, and you do not need an ice cream machine… You can also include your favorite toppings and flavors!

Calories: 230 I Protein: 20 g I Carbs: 10 g I Fat 12 g

Quick Notes

🏃🏻‍♂️ We just got green lit for an epic project in Switzerland. The team and I will be flying over early July, more to come

🍕If you visit Chicago.. you need to try deep dish, top places to hit Lou Malnatis, Pequods, and Giordanos (check out my 1.5m cheese pull at Lou’s on my insta story!)

📺 Want to improve your sprinting form? Check out my latest Youtube episode with Matt Choi, where we get trained by an Olympian. CLICK HERE

#EatGoodFeelGood

DC