Re: When should I take protein shakes on rest days?
I wouldnt worry to much about varying your protein levels on workout/nonworkout days..just strive to get at least 1gram/lb or more a day and youll be fine.
I would concentrate on adjusting your carb level though depending on workout/nonworkout day. That will have more of an effect on your weight than the protein will in terms of bad weight (fat).
Whey is a good fast burning protein that should be used after workouts. Most will generally use it as their primary protein supplement.
Casein is a good right before bed protein as it takes a long time to digest and will give you a protein source while you sleep.
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