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Wednesday, April 25, 2012

Clean Eat Recipe :: Bedtime Builder

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The first time I had Whitney try a casein shake with water she hated it!  Casein is very thick so most people don't like it.  Try this version, we think it tastes like a milkshake!



Casein will slowly release amino acids to your muscles while whey will provide a quick shot of amino acids to your muscles.  Therefore, casein is beneficial to take before bed because it will provide your muscles with a steady stream of amino acids while you sleep.  You can also add flax to get a serving of healthy fat & fiber.  Make sure you choose a clean protein powder!



Ingredients:
4 oz liquid egg whites (pasteurized carton)
Unsweetened almond milk (we use Almond Breeze unsweetened vanilla)
1/2 scoop Casein
1/4 scoop Whey
Flax (optional)

Directions:
1. Add egg whites to a Blender Bottle (or a similar shaker bottle).
2. Add unsweetened almond milk until it hits 8-10 oz.
3. Add casein & whey protein powder (add in optional flax and/or water if it is too thick).
4. Mix together (you will have to shake for a minute or two) & enjoy!

Enjoy our recipes?  Get help with your grocery shopping here.

- Scott

31 comments:

  1. Is this safe for a 32 yr old woman? im 5'7" and 75kilos .... i want to develop lean muscles and loose fat and overall body weight. i go for grp ex classes in a gym in the evening. i want to have this instead of dinner after coming back. Is there a replacement for almond milk?

    ReplyDelete
    Replies
    1. Hi! Thank you for your question. Unfortunately, I cannot tell you whether this is safe to use as a full meal replacement. It really depends on your current nutritional plan and how many meals you have eaten per day. I would consult with your doctor prior to radically changing your diet.
      Yes, you can change the almond milk for regular milk.

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    2. There is new info on casein that you might be interested in. If you haven't already seen the movie Forks over Knives I think all of you clean foodies would love it. There was a study on casein that proved a direct link to cancer. They found that cancer cells could be turned on or off depending on the amount of casein consumed. http://www.confessionsofawannabe.com/2011/11/03/forks-knives/

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    3. Yes, we are aware. The study was done on mice and there is no hard evidence that suggests it translates to cancer growth or acceleration in humans. The movie also has an agenda to uphold, so the information provided is always going to be biased. I don't doubt that the over-consumption of casein would be considered unhealthy, but the benefits provided by slow-digesting amino acids used for building muscle are much higher than any other protein source..

      Thanks for your comment.

      Delete
  2. What kind of Casin do you buy? Also, could you use the liquid egg whites from Costco?

    ReplyDelete
    Replies
    1. We buy the ON Natural Casein. Our Costco only carries egg whites that have onion & some other things added to them. If your Costco carries just 100% Egg Whites you can use them (assuming they are pasteurized)!

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    2. Here is a link to the casein we use. Enter referral code EATCLEAN when checking out & you will receive 10% off!

      Here is the link:

      http://www.strongernutrition.com/Products/100Percent-Natural-Casein-Protein-2730401.aspx

      Delete
  3. Would you have any suggestions for a substitute for the egg whites? We live in the Netherlands and I can't find liquid eggs or egg whites here. Sounds yummy! Thanks for your wonderful blog!
    Jessica

    ReplyDelete
  4. You could just add 4 oz of almond milk and increase each protein by 1/4 scoop. Hope you enjoy it!

    ReplyDelete
    Replies
    1. Great! I'm off to the organic store today and will try it! Thanks.
      Jessica

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    2. My husband and I made the shakes last night without the egg whites and really enjoyed them! Definitely a treat before bed! He has been skeptical but going along with me and was pleasantly surprised by everything, especially this shake! We also had the Quinoa recipe posted on here with chicken breast and it was very good! Day one of eating clean was a huge success!
      Thanks again for all the hard work you guys put into your web site. It is much appreciated here in Holland!
      Jessica

      Delete
  5. Scott,

    How much is too much protein in a day? I have read that excess protein can be stored as fat. What is your take on this?

    Thanks!

    ReplyDelete
    Replies
    1. It all depends on how active you are and other physiological factors along with the digestibility of the protein source, other macronutrients consumed, etc. Of course, too much of anything can be bad, but you would need A LOT of protein in order for it to store as fat.

      Without getting too technical, your body partitions nutrients differently and depending on your level of intake of certain nutrients, protein may or may not store as fat. Also, it's worth mentioning that your body doesn't really "store" protein. Your body breaks down the amino acids that it needs, some gets oxidized, your liver converts it to things like glucose and ketones, then the rest is passed off as waste (or whatever creative name you may have for it). So, you can see that it's not quite a "yes or no" answer whether or not your body will store protein as fat, but I would say, if you're very active or an athlete that you can't get enough protein. Carbs and fat, on the other hand, are easy to get too much of.

      We will be posting some calculators and meal plans soon, so stay tuned!

      Delete
  6. Had my first casein shake last night and loved it! I drank it too close to bedtime, though, and was up and down too much. =) I suppose 8:00 will be my cut-off time for drinking this.

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    Replies
    1. Did it keep you awake? We are sorry to hear that...

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  7. I love this casein shake recipe! Sometimes I put a scoop of pumpkin for a little extra. I was just curious as to why you don't use a whole scoop of the casein?

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    Replies
    1. It all depends on the amount of calories and mets that we have left over at night... sometimes we may use a whole scoop, sometimes only 1/2.

      Delete
  8. Would you say that having a plan greek yogurt or some cottage cheese would be the equivalent of this casein shake before bed?

    ReplyDelete
    Replies
    1. Yes, casein is the milk protein that is also found in greek yogurt and cottage cheese, so you could choose either one and it would be a good replacement.

      Delete
  9. What kind of whey protein do you guys recommend? and how long does it take you to go through a tub of the casein and whey?

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    Replies
    1. Hi Kelsie! Scott wrote a few posts on protein powders. You can find them on "The Lifestyle" tab, they are titled "Clean Protein Powders 101" & "Clean Protein Powders...Reviewed!". I would say that we purchase protein powder monthly. We probably eat more than most people though! It really just varies depending on how often you use it & how many people in your household are going to be using it along with you!

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  10. Yes what types of protein and whey do you consider clean?

    ReplyDelete
    Replies
    1. Hi! Scott wrote a few posts on protein powders. You can find them on "The Lifestyle" tab, they are titled "Clean Protein Powders 101" & "Clean Protein Powders...Reviewed!". That should be what you need. ;-)

      Delete
  11. Why can't you use the egg whites at Costco what difference does it make to have the onion in it??

    ReplyDelete
    Replies
    1. I would think it has to do with the taste?

      Delete
  12. How much flax do you usually put in one shake? Do you just put the seeds in whole?

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  13. Is it ok to add ice or possible a frozen yogurt to this? I can't really handle the only liquid drinks!

    ReplyDelete
    Replies
    1. I just tried this and it is seriously awesome. I added about 4 icecubes because I like a thicker milkshake (which is what this was compared to). It turned out perfect and seems more like a treat than something that could be healthy for you! Loved it!

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  14. Quick question. Is this something I can consume every night (if I have the calories left) even on days I don't work out? Or should I just stick to cardio days or lifting days? Help a newbie out! :) Thank you for all that you do on your blog.

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  15. I am very intrigued with this website and has vast information on clean eating diets, although I have just picked up something in regards to this recipe. Whey protein is a fast absorption protein whilst casein is slow digestive. Can I ask why would you recommend consuming these together ?

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  16. I'm wondering if the almond milk you mention in the recipe is considered clean? Here is the list of ingredients

    http://store.bluediamond.com/assets/images/nutr_almondbreeze-unsw-van.gif

    ReplyDelete

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