3. Pre-bed recovery smoothie
A PRE-BED recovery smoothie should be aimed at including 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 two 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 as a result of not being active.

• 150g Cottage Cheese
• 1 cup of milk
• 3/4 cup of blueberries
• 1/2 tsp of honey
• Ice (amount dictated by desired thickness)


Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk

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