casein-peanut-butter

Next time you get a hankering for sweets at bedtime, whip up this peanut butter protein bomb from Men’s Health nutrition advisor Michael Roussell, Ph.D.

It’s packed with casein, a protein found in dairy products. Casein contains chemicals called casomorphins that promote relaxation and induce sleep, Roussell says.

Plus, it helps build muscle while you’re out cold. A recent Dutch study found that drinking a casein shake before bed increased protein synthesis throughout the night.

Related: The Anarchy Workout—One Guy Lost 18 Pounds in 6 Weeks!

But most importantly, it tastes like a peanut butter cup. (Don’t worry about the cottage cheese—once it’s blended, it’s smooth and impossible to detect.)

What you’ll need:
1 cup cottage cheese
1/2 scoop chocolate casein protein powder
1 Tbsp natural peanut butter
1 Tbsp PB2
2 tsp splenda (optional)

How to make it:
In a food processor, blend all ingredients.

371 calories, 45 g protein, 15 g carbohydrates, 2g fiber, 15 g fat

 

 

Source by menshealth

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