| Will do--see signature. Whey protein is a good choice for post-workout because it is absorbed quickest. Casein is on the other extreme (high quantities of casein in dairy) and is a good choice before bed because you are not getting any nutrition during your 7-9 hours of sleep. For starters, eat lots of chicken and fish to make sure you get sufficient protein. Also, cottage cheese is a muscle builder's favorite. | 
