Pre-sleep casein adds 26% strength (Snijders et al., J Nutr 2015). Per 100 g: 85 kcal, 13.8 g sugar, 4.9 g protein. Track the sugar — the protein advantage stays the same.
How should I track Yogurt, vanilla, low fat.?
Yogurt, vanilla, low fat. is a good source of calcium. The best way to track Yogurt, vanilla, low fat. 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.
