You know about Whey protein, perhaps the best source of protein available. You may not know about Casein, the other milk protein.
OK, just in case. . .
Whey protein provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Most researchers (and athletes) consider it the premiere source of protein.
While whey protein may increase protein synthesis to a very high degree, higher than casein, scientists are now recognizing that casein is much more important in preventing muscle breakdown. In fact, additional research is demonstrating that the slow and sustained release of amino acids from casein can cause a ‘timed release’ trickle of amino acids into the bloodstream which can last for as many as 7 full hours after ingestion.
In addition, researchers from the Netherlands put male and female subjects on either a low protein diet (10%) or a higher protein diet (25%) with casein as the sole source of protein. The higher protein diet not only reduced hunger compared to the other group but also increased the number of calories burned, particularly while sleeping.
Now that I have your attention. . . . the question is when and how much.
To burn fat or build muscle (which will indirectly burn fat too), consider 20-40g of casein protein. Not a shake fan? Go with 1-2 cups of cottage cheese before bed time. That will also help with your calcium needs.
The ideal times for ingestion are (1) bed time and (2) post work out.