Best Sustained Release Protein Blends for Long Days

I have a very long commute and I often go six or seven hours without a proper meal during the day. I am looking for a sustained release protein blend that will keep me full and provide a steady supply of amino acids while I am on the move in London.

I have used the BSN Syntha 6 before and it tastes great but the calories are a bit high for my current cut. I am looking for something with a mix of whey, egg, and casein that has a better macro profile. I want to avoid that crashing feeling I get when I just have a fast acting isolate.

What are your favorite protein blends for long periods without food? I am looking for something that is filling but does not sit too heavy on the stomach. If you have a brand that you swear by please let me know!

I've been in the same boat with long shifts in the City. Honestly, you can't beat a solid casein and whey blend. The whey hits you early and the casein keeps the amino acids flowing for hours. I usually go for MyProtein's overnight blend even during the day.

I tried a pure casein once and it was like drinking wet cement. Do the blends mix any better? I'm in Chicago and usually just grab whatever is on sale at GNC, but I need something that actually tastes decent if I'm drinking it every day.

MidwestMike, the trick is the ratio. Look for something that has egg white protein or milk protein isolate too. I use a brand here in Canada called PVL that has a 7-source blend. It's much smoother than straight casein.

Totally agree with the multi-source idea. I swear by JYM Pro JYM. It's got that 50/40/10 ratio of casein, whey, and egg. Keeps me full through my afternoon meetings and doesn't leave me bloated like some of the cheaper stuff.

Has anyone tried the Ghost "Size" or their lifestyle blends for this? I'm up in Manchester and the shipping for US brands is a nightmare, but I can find Ghost at some local shops. Is it worth the premium price?

Ghost is more of a whey-heavy brand, NorthernLass. Might not be the best for a 7-hour stretch. You'd be better off looking for a dedicated "Time Release" label. Even a generic blend is better than straight whey isolate for satiety.

Spot on, Dave. If you want it to last, look for Micellar Casein specifically. Avoid the calcium caseinate if you can—it’s cheaper but the texture is rubbish.

Thanks for the replies! @TXguy99 I’ve heard good things about Pro JYM but it is quite pricey here. Does anyone have a more budget-friendly alternative that isn't just pure chalk?

Rule 1 makes a decent blend that goes on sale a lot. It's similar to the Optimum Nutrition Casein but a bit cheaper if you buy the big 5lb tubs.

I'll have a look for Rule 1. Cheers!

Does anyone add fats to their shakes to slow digestion even more? I sometimes throw in a tablespoon of almond butter. It makes the shake taste like a treat and definitely keeps the hunger at bay longer.

That's a great shout. I do MCT oil or just some heavy cream if I'm not worried about the extra calories. It really changes the game for those long hauls.

Careful with the MCT oil if you're stuck in traffic though... might end poorly for your car upholstery if you know what I mean! haha

LOL! Truth. Start with a small dose of MCT if you go that route.

Wait, so are we saying a blend is better than just eating a protein bar? I find bars easier for the commute.

Bars are fine, but most are basically candy bars with some whey tossed in. A proper blend with micellar casein actually gels in your stomach and stays there. Way better for actual hunger.

I've definitely noticed that with bars. I'm usually hungry again an hour later. I'll look into the Rule 1 or Pro JYM. Is there any specific flavor that masks the casein texture better? I'm partial to chocolate.

Always go Chocolate Peanut Butter if they have it. The peanut flavour hides the earthiness of the casein perfectly.

The MyProtein Vanilla Casein is actually quite nice if you mix it with milk instead of water. Water and casein is a recipe for sadness.