Athletes and fitness enthusiasts looking to optimize muscle protein synthesis and sleep quality through strategic evening nutrition.
Estimated Daily Calories
2400 kcal
Protein Target
"Prioritize slow-digesting casein protein 30-60 minutes before bed to provide a steady stream of amino acids for overnight muscle repair without disrupting sleep quality."
When consumed within your total daily caloric needs, pre-sleep protein supports muscle protein synthesis and metabolic rate rather than causing fat storage.
Opt for cottage cheese, Greek yogurt, or a casein protein shake paired with a small amount of tart cherry juice, which contains natural melatonin.
Aim to finish your final snack 60 to 90 minutes before sleep to allow for initial digestion, which prevents acid reflux and ensures deep, uninterrupted sleep.
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