Grazing

• Amino acids are the building blocks of protein and protein is the building block of muscle. That's what makes it so important for growth and recovery. Eating protein in small, balanced meals starting first thing in the morning and lasting all day helps keep the muscles strong and functioning properly. This also will help prevent muscle breakdown.
  
  

Post-Workout

• When you lift heavy weights, two things are happening. You are depleting your glycogen stores and you are tearing down muscle fibers. When you are done, it is important to replenish lost glycogen and get protein to help the recovery process. At this time, a shake is used with a fast-absorbing carbohydrate and whey protein. Whey protein is preferred because it is one of the most easily and quickly absorbed types of protein.
  
  

Casein

• Sleep is very important for recoveries from hard workouts. This is the time when your body is releasing hormones and muscles are actually repairing. While you are asleep, the muscles need a supply of protein to help aid the rebuilding process. The type of protein that is used at this time is called casein protein because it can take up to 6 to 8 hours to digest. It is often used in powdered form in a shake. It can also be found in milk and cottage cheese.