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This was news to me yesterday when I came across this enlightening article by The Oxygen Team (oxygenmag.com). Their main point was that it was very important to take account of when to eat, not just what to eat – which after all is the basis of an established science concept called “nutrient timing.”
Since post-workout nutrition is critical to supporting muscle growth and repair around the clock, both what you consume and when you consume it can make a big difference to your metabolic health.
They don’t go into a bunch of detail on how these work in your body, but they provide an example smoothie recipe which is best consumed right after a late-evening workout. Sip this protein shake to keep your muscles growing while you sleep.
The Oxygen Team…
Peanut butter adds slow-digesting healthy fats, which promote a sustained release of fuel while you sleep. Plus, PB delivers arginine, an amino acid that increases blood flow to your muscles.
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.
And whey protein delivers a quick blast of branched-chain amino acids (BCAAs), a trio of essential amino acids that help prevent post-training muscle breakdown.
Recipe coming up on Next Page… [nextpagelink][/nextpagelink]
Recipe: Timing Matters – When’s Best for a Banana-Peanut Butter Protein Smoothie?
Ingredients (Serves 1; 360 calories)
- 6 ounces skim milk
- 1/2 banana
- 1/4 cup low-fat cottage cheese
- 1 tablespoon reduced-fat natural peanut butter
- 1 scoop whey protein isolate powder
- Honey, to taste (optional)
- Ice cubes
Source: The Oxygen Team
Photo courtesy The Oxygen Team
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