What you need to know about Casein, is first of all, Casein is just a protein. It's pretty high in biological value, not quite as high as the egg, or the whey. But Casein is a slower digesting protein. What that means is that it's going to take a little bit longer to get into your system. Again, that's ideal at night. Whether you add peanut butter to it, or use 2% milk, or what have you, 'cause the more fat you have, the slower things leave your stomach. It's keeping it in the stomach longer, you have a slower digesting protein, so basically what you're getting is you want that trickle out all night long. So basically, if you're not eating for 8 to 10 hours, that's not ideal for muscular growth and repair. So you wanna keep that in the stomach, you want it trickling out, Casein is ideal for that, and you wanna make sure you're gonna have ample fat with it. And, you know, at that point, your carbohydrate intake can be quite low for that shape because you're been eating carbs - hopefully - all day in sufficient amounts to fuel your body for energy.