you can easily substitute nighttime casein with high-slow-digesting-protein foods like cottage cheese or greek yogurt. a bottle of casein protein however is likely to be the more budget-friendly (with more protein per serving) and convenient choice despite your having to pay more upfront.

Actually, it is not the fact he is subtle in the sale of supplements that is annoying but rather the statement made "The science is pretty clear: Casein at this time can increase protein synthesis while you sleep by more than 25 percent." without a footnote as to the source of the stated science IS annoying. However I happen to agree that Casein would be beneficial for the intended purpose of this article. I don't think any competitive bodybuilder would agree that any dairy like cottage cheese or Greek yogurt would be a good substitute because of it's digestive adversities. This article caught my eye because my back is exactly what I'm now focusing on and this is a good read. Much appreciated!

the fact that there is a hyper link leading the reader onto the casein protein supplement site within bodybuilding.com is also a joke, bloody scam

There is no science to back that casein has added nighttime benefit. It's all just marketing propaganda to trick you into feeling like you need it. This artical is trash.