High-Protein Snacks

Casein Shake

Casein is a slow-digesting milk protein that releases amino acids over several hours, making it ideal before sleep. A casein shake helps prevent overnight muscle breakdown. Mix with water or milk for a thick, satisfying drink.

Casein Shake Snack Ideas

Snack	Protein	Calories
1 scoop casein in water	24g	120 kcal
Casein with 200ml milk	32g	240 kcal

Average Protein

28g

Average Calories

180

Options Listed

Quick Tips

Aim for at least 10g of protein per snack to meaningfully impact satiety
Pair protein with a small amount of healthy fat or fibre for slower digestion
Prep snacks in advance to avoid reaching for less nutritious options
Read labels carefully — many "protein" snacks are loaded with added sugar

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