A versatile evening snack: Casein Pudding

Jan 15, 2017 · 4 min read

You’ve finished dinner and are looking for an evening snack that will help you feel full and quiet the cravings you’re having. You also want something healthy that fits with your nutrition plan. Does such a magical food exist?

evening snack
evening snack

May I introduce you to casein pudding.

I first learned of casein pudding through the Facebook group for RP (Renaissance Periodization,) which is the nutritional programming I utilize to help me make weight for Olympic weightlifting meets.

Casein pudding is simple, versatile, and delicious.

It’s a win, win, win.

I’ll describe three versions of the pudding. Which you’ll utilize will depend on what you are looking for from your evening snack.

First though, what is casein?

If we look at Examine.com (which I recommend you do whenever you’re considering a supplement) we find that casein is, “A dietary protein source with gel-forming capabilities, it is touted to be slowly absorbed in part due to slowing intestinal motility and gel-forming like fiber; adding water makes pudding.” and “Casein protein is one of the two proteins that make up dairy protein (the other being Whey Protein protein). It is typically known as the ‘slow’ digesting component of Milk Protein.”

Okay — so casein is a milk protein and “slower” digesting.

We want to the slower digesting (vs. whey which is digested more rapidly) as part of our evening snack so the nutrients are released into our bloodstream over the course of the night.

I order my casein from True Nutrition and get the unsweetened french vanilla flavor. You can use just about any flavor — I’ve heard the chocolate is just as good.

If it’s just a form of protein, why don’t I just drink it as a shake like I do with whey?

Pudding vs shake?

The reason to make pudding in the evening vs. drinking a shake comes down to behavior. If you are anything like me, actually eating something is more satisfying than drinking something. Furthermore, if you make the pudding you can use a more simplified casein powder. Without the additives and sweeteners that make it taste better as a shake.

Whether you’re following RP, some form of IIFYM (if it fits your macros), or just trying to eat well — casein pudding likely has a place in your daily nutrition plan. It’s the Swiss Army Knife, or multi-tool of evening snacks.

Versatile
Versatile

Three versions of pudding

Version 1: I need quite a few calories, not just protein but some fats and carbs as well.

There are two ways to make this version of the casein pudding. One uses milk the other water.

Version 1a.

1 scoop casein

1 tbsp natural peanut butter (I use Teddie)

Milk added in as you stir to reach pudding consistency — about ½ cup.

Version 1b.

Substitute water for milk and add 1 tbsp of honey, or other sweetener

Version 2: I need protein and fats to reach my macros for the day (this is also the recommended snack for my RP diet).

1 scoop casein

½–1 Tbsp of natural peanut butter (depending on how many fats you need

Water to mix until pudding consistency

Version 3a: I can only have protein but really don’t want to plain casein. (this is what I was having while cutting for the American Masters).

1 scoop of casein

Fat free, Sugar free pudding mix

Water to mix until pudding consistency.

I’m adding a version 3b because when I was cutting for the masters I also cut out sodium the last few days and went bare bones with:

1 scoop casein

1 packet of stevia

Water to mix until pudding consistency.

I would only recommend this if you are cutting weight to hit a specific number in the next day or so — otherwise enjoy the flavor of the pudding with 3a above.

No matter which version you use (except maybe 3b) you’ll enjoy the taste and be licking the bowl clean. Give it a try and let me know what you think.

evening snack
evening snack

Pursuing Balance

Are you living in balance now? Are you actively making adjustments to maintain your balance? Or is your life stagnant? Out of balance? Are you spending your day doing the things you want to be doing? Join me as we Pursue Balance and #RefefineOrdinary

    Anthony Beckman

    Written by

    Dad, exerciser, soccer coach. “It is our choices, Harry, that show what we truly are, far more than our abilities.” www.pursuingbalance.net #redefineordinary

    Pursuing Balance

    Are you living in balance now? Are you actively making adjustments to maintain your balance? Or is your life stagnant? Out of balance? Are you spending your day doing the things you want to be doing? Join me as we Pursue Balance and #RefefineOrdinary

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