Pre-sleep casein adds 26% strength gain (Snijders et al., J Nutr 2015). Per 100 g: 105 kcal, 8.2 g protein, 11.2 g sugar. Flavored Greek yogurt still packs serious protein.
How should I track Yogurt, Greek, strawberry, lowfat?
The best way to track Yogurt, Greek, strawberry, lowfat is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
