Q: what kind of whole food will give me lots of healthy amino acids? also, are eggwhites similar to whey, or slower burning like casein

A: Any lean meat, chicken, or fish, as well as eggs, cottage cheese, or whey powder will give you the complete set of essential amino acids. Beans, lentils, and soy also provide near-animal quality protein and if supplemented with rice, will equal animal-source protein. So getting amino acids in your diet is pretty easy.

Getting enough of them can be a little more difficult -- I recommend getting at least 1 gram of protein per pound of bodyweight as a rough general rule. That can be (and should be) accomplished by having several meals throughout the day, each with a good source of protein.

As far as you last question, eggwhites are relatively fast-digesting, closer to whey than to casein. But I wouldn't worry too much about the details such as digestion times. Just make sure you get enough protein from a variety of sources throughout the day.