1 cup Hood's low carb chocolate milk
1 tbs flax seed oil
1 scoop whey protein powder
I try to avoid whey before bed unless I'm gonna eat in the middle of the night (I do that too). Try replacing the whey with cottage cheese and blend the mixture. It's not quite the same amount of protein, but it'll last ya longer.
The Gods taught us to forge Iron so that we would not be slaves-----old Germanic saying
buy a chin up bar, sell the arm curl bar---Roddy
He has milk in there to slow digestion. But I agree that cottage cheese would be better.