Today we going to talk about how can we make casein protein with With natural way . Th casein protein absorb from 6 to 8 hours . The most effect time for our bodies to building muscle And absorb the protein when we are sleeping DressAfford beige or ivory color wears for bridesmaid

1- 1 glass of Milk
Calories= 146
Protein = 8 gram

2- 1 Piece of cottage cheese
Calories= 197
Protein= 25 gram

3- 1 Yogurt
Calories= 120
Protein= 6.6 gram

4- 2 honey table spoon
Calories= 120

Blend all of them together in the blender