Nutrition
Make your own intra-workout drink: a 500 ml recipe, ingredients and mixing instructions. Calculate carbohydrates and salt and avoid common mistakes.
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Whey is the fast whey protein for the morning and after training, casein the slow milk fraction for the evening. Here you will read how the two differ, when which one fits and why the combination is often the smartest choice.
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Lactose-free is often not enough: if dairy still causes complaints, the milk protein casein deserves a closer look. Here you read which symptoms are typical, which test really has meaning and what you eat instead.
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Casein is around 80 % of milk protein. This table shows you per 100 g how much casein is in milk, yoghurt, skyr, quark, cheese, butter and protein powder, with a source and the calculation behind it, plus the answers on casein-free cheese, butter and low-fat quark.
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Casein does not make you slim, but it is the protein powder for the evening in a diet: around 23 g of protein for about 110 kcal, slowly digested. Here you will read what the evening shake delivers, how much you need and which recipes fit into your deficit.
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