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.


  • 150g cottage cheese
  • 1 cup milk
  • 3/4 cup blueberries
  • 1/2 teaspoon honey (optional)
  • Ice


Next, recipe 4 of 5: Immune and back

Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk

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