You want to eat a slow releasing protein before you go to bed, like milk protein. This is best mixed with a healthy fat to further slow the protein digestion. This will keep nitrogen levels up while you sleep and keep you in a anabolic state. Neglecting this will literally mean losing muscle while you sleep. As an ectomorph our biggest hurdle is nutrition. Quality calories every 2 to 3 hours is what it takes.

There some better tasting protein powders out there if you do not like the standard ones. They cost a little more but help in meeting your protein requirements.

Oh ya, what Blarg said about oatmeal is true. Make sure its old fashion kind. I believe it has the lowest glycemic index of any other food. This is one of the best foods anyone can eat.