My husband has either casein or milk protein isolate every night before going to bed- he has for years. Right now he is at approx. 230 lb, 7% body fat (he's 6'4"). Any kind of protein that is slow digesting is good to eat before going to sleep. Casein, MPI, cottage cheese are all great. Pairing them with some healthy fat is good too, it will help the digestion of the protein.