For a long time, I didn’t know that there are different types of protein powder that should be used in different ways. The rate at which our bodies absorb protein varies, depending on the type of protein. There are “slow” absorbing proteins (casein) and “quick” absorbing proteins (whey and soy) and then there are blends of the two, making a formula that is absorbed at a “medium” pace. So how do you know when to use what??? Well without going into all the science behind this, most of us are using protein powder as either a meal replacement or as a post work out recovery. If you’re having a protein shake as a meal replacement, a medium protein blend should be fine. If you’re using protein powder as a post workout recovery, you are going to want the faster absorbing protein because your muscles need energy that can be quickly absorbed to start repairing muscle tissue. If you’re interested in what I’m doing, I recently added a protein powder to my routine that I use for my post workout recovery PLUS recovery for overnight. I typically do my work out in the evenings, I start about 2 -3 hours before bed. I prepare my protein shake before I hit the gym, 1. because I like it to chill in the fridge for a bit, and 2. I’m usually too tired and not motivated after working out to do much other than relax so it’s nice to have the shake waiting for me when I get home. The protein I’m using is a medium release. I want my muscles to use the energy from my protein shake right away to recover from my work out, but I also want them to continue to rebuild all night long so that’s why I chose the medium. The other thing is, I get up pretty early, around 5:30 am, but I don’t actually put any food into my stomach until about 7am. Having a protein shake before bed is gives me more energy in the morning and helps to avoid hunger while I’m doing light activity (taking my dog out and walking around as I get ready for work) until I eat an actual breakfast. If I wasn’t working out in the evenings, I would probably use a slow release protein before bed, but again, I’m currently using a medium protein because of my routine of working out shortly before bed.