Bedtime Casein Shake

This slow-digesting shake provides a steady release of amino acids overnight to support muscle recovery while you sleep, making it perfect to drink 30 to 60 minutes before bed.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (1 serving), not per serving.

• 1 cup (250 ml) low-fat milk · 112 kcal in the whole recipe
• 1 scoop (30 g) vanilla casein protein powder · 111 kcal in the whole recipe
• 1/2 teaspoon ground cinnamon

Method

1. Pour the low-fat milk into the blender first to prevent powder from sticking.

   

2. Add the casein protein powder and ground cinnamon on top.

   

3. Blend on high speed for 30 to 45 seconds until completely smooth.

   

4. Pour into a glass and enjoy immediately for a thick, satisfying texture.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.