Night Repair Shake

Sip This to Keep Your Muscles Growing While You Sleep

• 6 oz skim milk
• ½ banana
• ¼ cup low-fat cottage cheese
• 1 tbsp reduced-fat natural peanut butter
• 1 scoop whey protein powder
• Honey to taste (optional)
• Ice cubes

Blend all ingredients in a blender

• COTTAGE CHEESE is great before bed because it is made up of casein, a slow digesting protein that minimizes muscle catabolism that occurs while you slumber
• WHEY PROTEIN delivers quick blast of branched-chain amino acids (BCAAs), a trio of essential amino acids that help prevent-training muscle breakdown
• POSTWORKOUT nutrition is critical to supporting muscle growth and repair around the clock. Being mindful of when to eat, rather than just what to eat, is the premise behind a science proven concept called "nutrient timing"
• PEANUT BUTTER adds slow-digesting healthy fats, which promotes a sustained release of fuel while you sleep. Plus, PB delivers arginine, and amino acid that increases blood flow to your muscles

*Nutrients per serving: Calories: 360, Fats: 7g, Saturated fat: 2g, Trans fat: 0g, Cholesterol: 46mg, Sodium: 415 mg, Total carbohydrates: 36 g, Dietary fiber: 3 g, Sugars: 24 g, Protein: 42 g, Iron: 1 mg

Reference: Oxygen Magazine. March 2012. Page 70