What are the best sleeping proteins?
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If building muscle mass is your goal then you will probably know that it is important to get enough protein. It is also very important for muscle building that you get enough sleep during the at night the human growth hormone reaches a peak. For optimal recovery, the body needs 7 to 9 hours of sleep per day. This is a long period in which you do not get any protein.
Slow proteins for sleep
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In the absence of protein, the body converts the amino acids of the muscles into glucose to fuel our brains. As a result, there is a chance that muscle mass will be lost and you obviously want to prevent that. This is also the reason that professional bodybuilders often set the alarm in the middle of the night to eat a source of protein.
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For most, this obviously goes much too far and a good source of protein is sufficient before going to sleep. But, what are the best proteins for sleeping? These are proteins that are slowly absorbed by the body, so that the body is supplied with nutrients over a long period of time. Slow proteins can be found in curd cheese, for example, but if you don't like curd, Casein is a good alternative.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Cottage cheese for sleeping
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Quark is a type of cheese that comes from cow's milk, sheep's milk or goat's milk. The advantage of (low-fat) quark is that it contains a relatively high amount of protein and virtually no fat. Quark is therefore ideal if you want to lose weight and still want to get the necessary proteins before going to sleep. Some benefits of cottage cheese.
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Nutritional value of low-fat quark per 100 grams: Â
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48 calories | 0.1 gram fat | 3 grams of carbohydrates | 8.5 grams of protein
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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Many people don't really like cottage cheese and have trouble eating a bowl of cottage cheese before going to sleep. Of course you can flavor the quark by adding jam or honey, for example, but these additions quickly contain a lot of calories. A good alternative to cottage cheese is Casein.
Casein as a replacement for quark
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Casein is a slow protein that occurs in milk. Milk consists of 80% Casein protein, the rest is Whey protein. As a bedtime protein, Casein is a better choice than Whey because, like cottage cheese, Casein is absorbed more slowly by the body.
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The Casein proteins form a kind of gel in the stomach, this ensures a calm and constant supply of the necessary amino acids. This allows the body to take it for a longer period of time (about 7 hours) have nutrients to restore, build and maintain muscle mass.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
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Dosage: Mix about 40 grams of Casein with water and take it immediately before going to sleep, this is roughly equivalent to a whole container of quark (500 grams).