Uptake @UptakeSoftware
next-gen protein tracking Germany Joined June 2025-
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Uptake retweeted
A 40g casein shake before bed can elevate overnight muscle-protein synthesis. It also piles calories onto the circadian rest-and-repair window, elevates your resting heart rate, prevents your core body temperature from naturally falling in sleep, makes it harder to wind down…
A 40g casein shake before bed can elevate overnight muscle-protein synthesis. It also piles calories onto the circadian rest-and-repair window, elevates your resting heart rate, prevents your core body temperature from naturally falling in sleep, makes it harder to wind down…
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Best animal protein: Eggs Best plant-based protein: Soy-Protein Isolate Best plant-based protein (runner-up): Quinoa As measured by Leucine content, digestibility, bioavailability and completeness.
Nighttime is when your body builds muscle. Casein is an effective way to fuel that growth, delivering protein throughout the night: "During sleep, casein protein was effectively digested and absorbed [...] sustained throughout the remainder of the night." (Burd et al., 2011)
„Ingestion of essential amino acids (EAA; approximately 10 g)either in free form or as part of a protein bolus of approximately 20-40 g has been shown to maximally stimulate muscle protein synthesis (MPS)“ (Schoenfeld et al., 2017, J Int Soc Sports Nutr)
Kefir’s a summer-ready protein boost: ~3.5g protein per 100ml, slow-digesting casein, ~0.3g leucine. Cool, creamy, probiotic—your gut and muscles will thank you.
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