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Do you get midnight munchies? If so, then don’t be afraid to opt for a protein-rich snack before bedtime! Current research suggests that doing so will help your muscles to repair up to 25% faster than hitting the hay on an empty stomach.

Protein is made up of amino acids, which are crucial for muscle recovery. During sleep, amino acid build-up slows down, so having complete protein before you sleep can help counteract this process.

Females should aim for 20-25 grams of protein and males should aim for 40-50 grams of protein before bedtime. Casein-rich proteins are the slowest digesting proteins; these proteins will feed your muscles over a longer period of time. In general, animal-based proteins are the best source of complete proteins and include all of the amino acids necessary for recovery. Here is a list of the best casein-rich animal-based proteins to eat before bedtime:

• Low Fat or Fat-Free Cottage Cheese (1/2 cup-1 cup for women, 1.5-2 cups for men)
• Low Fat or Fat-Free Greek Yogurt (1 cup for women, 1.5-2 cups for men)
• Low Fat or Fat-Free Milk (1 cup for women, 1.5-2 cups for men)
• Casein Protein Powder mixed with water (1 serving for women, 1.5-2 servings for men)
• You can also experiment by cutting servings in half and combining proteins (milk with protein powder and water, Greek yogurt mixed with protein powder, cottage cheese mixed with protein powder, etc….)

If these options seem boring on their own, then add 1 serving of PB2 to any option to add flavor without adding unnecessary fat, sugar, or carbs! Read more about PB2 here:

• https://laurenkern.com/?portfolio=new-peanut-butter-with-out-the-fat

If you have dairy allergies, then it is best to stick with alternative complete proteins. Such options include:

• Egg whites- hard-boiled or pan-cooked with fat-free cooking spray (4 whites for women, 6-8 whites for men)
• Egg white protein powder blended with 1 cup of water
• Chicken or turkey breast meat, 96% lean/ 4% fat ground beef, 99% lean/1% fat lean ground turkey (4 oz for women, 6-8 oz for men)

If meat or eggs sound too boring to eat alone, then have no fear! Lauren is here! Adding veggies to your late night feast is never going to hurt you! In fact, the additional fiber will only help to slow down the digestive process. Slow digestion of protein during sleep is the optimal goal for enhanced muscle recovery! I like to stick with antioxidant-rich super-foods: broccoli, zucchini, asparagus, Brussels sprouts, etc.

If you are eating egg whites and aren’t in the mood for a veggie stir-fry, then add 1 serving of PB2 to your whites or to your egg white protein powder shake! Read more about PB2 here:

• https://laurenkern.com/?portfolio=new-peanut-butter-with-out-the-fat

Don’t forget that recovery is just as important as exercise! Sweet dreams 🙂