Pre-sleep casein boosts strength by 26% (Snijders et al., J Nutr 2015). Per 100 g: 61 kcal, 3.5 g protein, 3.3 g fat. Plain yogurt before bed is a practical casein source.
How should I track Yogurt, plain, whole milk?
The best way to track Yogurt, plain, whole milk 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.
