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Greek yogurt; the best bedtime snack? 🤔 After a workout, your muscles continue to recover for 24+ hours. Current guidelines for optimal muscle recovery and rebuilding advise ~20-25g protein every 3-4 hours following a training session. But what about when you go to bed? Muscle rebuilding doesn't just stop when you go to sleep. Therefore, to continue optimal recovery throughout the night you should consider a bedtime snack that is going to give your body the nutrition it needs to do so. An esteemed study performed by Res et al. in 2012 found that consuming ~40g of casein protein before bedtime resulted in increased muscle protein synthesis versus a placebo. Casein is a type of milk protein that offers an extended release of amino acids because it is slowly digested. This makes it a great protein choice soon before sleeping to provide a sustained increase in available protein/amino acids for muscle repair while you sleep. You can get a good dose of casein of course in isolated casein supplements, but whenever a real, whole food option is available it is better to go that direction. Greek yogurt and cottage cheese are two foods that are quite high in casein because the other milk protein, whey, has been mostly strained out. Research has yet to establish specific grams of protein/casein recommendations for before bedtime. Some researchers though advise ~30g casein as a pre-sleep recovery tool. You can get this much protein in around 1.5 cups (300g) Greek yogurt. 💪🏽👊🏽✊🏽💪🏽👊🏽
Starting the day with a grateful heart 💛 some zaatar pesto and sprouted pumpkin seed butter 🙌🏼🥕🌟
You deserve a love that takes away the lies and brings your ilusión, coffee and poetry 🌙☕️📜🖋. || This was my first vegan yogurt sponge cake that worked out (I'm pretty proud 💪🏼). Topped with some maple syrup 🍁 and banana 🍌 it was bomb 👅.
じゃがりこのカップにこだわりがある 🍟🍟🍟 Obsesionado con los diseños de estos botes. #じゃがりこ #snack #japan
MAMADE MAKARONI Kemasan 160gr Untuk rasa mamade makaroni tersedia 11 rasa yang bakal bikin kamu ketagihan : 1. Hot Bulgogi (pedas gurih 2 cabe) 2. Bulgogi (manis gurih) 3. Balado (pedas manis 4 cabe) 4. Keju (asin) 5. Jagung Bakar (manis gurih) 6. Oriental (pedas manis 2 cabe) 7. Bebek Asap (asin gurih) 8. Hot Original (sangat pedas 5 cabe) 9. Kari Ayam (pedas asin) 10. Ayam Bawang (manis gurih) 11. Extreme Hot Harga untuk kemasan 160gr 💸18500 Kita lagi open PO(PreOrder) yaa close PO sampai 31 januari 2017. Made makaroni ready sekitar tanggal 5-7 Februari 2017 yaa😸 Oh yaa kita very welcome buat reseller Buat tanya tanya atau order silahkan chat kita yaa ada di bio #mamade #mamademakaroni #mamade3 #mamade #mamadesteği #mamadee #mamadesemarang #mamadejakarta #mamademedan #mamadesurabaya #snack #jajan #kuliner #jakulsemarang #semarang
MAMADE MAKARONI kemasan 80gr Untuk rasa mamade makaroni tersedia 11 rasa yang bakal bikin kamu ketagihan : 1. Hot Bulgogi (pedas gurih 2 cabe) 2. Bulgogi (manis gurih) 3. Balado (pedas manis 4 cabe) 4. Keju (asin) 5. Jagung Bakar (manis gurih) 6. Oriental (pedas manis 2 cabe) 7. Bebek Asap (asin gurih) 8. Hot Original (sangat pedas 5 cabe) 9. Kari Ayam (pedas asin) 10. Ayam Bawang (manis gurih) 11. Extreme Hot Harga untuk kemasan 80gr 💸13000 Kita lagi open PO(PreOrder) yaa close PO sampai 31 januari 2017. Made makaroni ready sekitar tanggal 5-7 Februari 2017 yaa😸 Oh yaa kita very welcome buat reseller Buat tanya tanya dan order silahkan chat kita ada di bio yaa #mamade #mamademakaroni #mamade3 #mamade #mamadesteği #mamadee #mamadesemarang #mamadejakarta #mamademedan #mamadesurabaya #snack #jajan #kuliner #jakulsemarang #semarang