Casein is a very valuable tool. Taking it before bed can help prevent the significance of a catabolic state during the night. You'll want slow releasing protein before you go to bed.
Milk is fine. Beef, chicken, milk, eggs are all your friends.
Personal Trainer- ACE, NASM AFPA; Nutrition Consultant- AFPA
"I can do all things through Christ which strengtheneth me." - Philippians 4:13"