3. Bedtime snack
A PRE-BED recovery smoothie should include a slow-release protein (casein) source to ensure the essential proteins needed to promote muscle growth and repair are delivered to the muscle at a slow and steady rate, as you will be sleeping and not eating for a prolonged time. Both cottage cheese and milk are quality casein sources. This smoothie should only include a very small amount of carbohydrate to prevent it being stored as fat when you are sleeping.
Ingredients
- 150g cottage cheese
- 1 cup milk
- 3/4 cup blueberries
- 1/2 teaspoon honey (optional)
- Ice
BLEND AND SERVE!
Next, recipe 4 of 5: Immune and back
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
