Why You Should Have Milk Before Bed – Well in the quest for a restful night’s sleep, the answer might just be waiting in your fridge… cow’s milk. Beyond its well-known nutritional benefits, consuming milk before bedtime can contribute to improved recovery.
Honestly – I am not sure where the hate for milk comes from… I think people believe everything out there or sold in supermarkets is somehow bad for us?
Cow’s milk has the highest quality of protein, added carbohydrates, and essential micronutrients. It seems trendy to hate on cow’s and say it’s not nutritious. Unfortunately for them all research points in favour of having milk due to the above. It can also be high in calories – helping young athletes meet the energy needs for growth and maturation plus training demands.
However…
We can maximise our milk consumption alongside our sleep routine.
What is cow’s milk composed off… Simple the majority of milk is made of casein (~80%) and the rest is made up of whey and water.
Casein is a slow release and whey is a faster release of protein. Therefore, if we were to add milk into our pre-bedtime routine we can maximise our recovery.
Think about it – as we sleep… protein is slowly being released into the body – helping you recover. Sleep is where we recovery from physical and psychological stress of the day. Just by adding milk we immediately enhance our recovery strategy.
This is a really common question.
Both are actually really good to have within your nutrition guidelines.
Semi-Skimmed Post-Match/Event and Full-Fat closer to bedtime.
So what really happens from a scientific perspective:
As previously mentioned milk is made up of mainly casein which is a unique feature of milk. Casein is a slow-digesting protein. This slow-release nature ensures a steady stream of amino acids over an extended period, preventing the body from entering a catabolic state during the night. This makes milk an ideal choice to support overnight recovery, helping to minimise muscle breakdown and optimise the body’s repair processes.
Proper hydration is often overlooked in the recovery process. Milk contributes to your overall fluid intake and will help you stay hydrated. Staying hydrated is essential for nutrient transport, waste elimination, and overall cellular function. Including milk in your evening routine helps maintain hydration levels, supporting the body’s ability to recover more efficiently.
Milk is also abundant in Calcium, which is not only vital for bone health but also plays a crucial role in muscle function. Adequate calcium levels ensure proper muscle contractions and nerve transmission, essential elements for athletes. By including milk in your pre-bed routine, you provide your muscles with the necessary support for optimal performance during physical activities.
Now you know.. cow’s milk is a quality product. Enhance your recovery from today by adding cow’s milk to your sleep routine.
Now – there is a group of people who should avoid milk for obvious reason. Those who are have dietary intolerances to cow’s should avoid it and look to balance their diet through varied nutrition or in some cases it may be necessary to supplement.
No good nutritionist would demonise milk.
The Importance of Pre-Match Nutrition | Strength and Nutrition
Benefits and negatives of milk | Strength and Nutrition
Dietary Behaviour Change | Strength and Nutrition
A Comprehensive Guide to Pre-Match Nutrition for Young Athletes | Strength and Nutrition
HOME | BLOG | CONTACT US
Protein timing to achieve optimal performance – what does that mean? Protein timing is an important strategy for athletes and individuals looking to achieve optimal
When should you eat for optimal performance refers to food timing and in this article we will discuss carbohydrates specifically. Carbohydrates are not just a source of energy; they are the primary fuel that powers athletic performance, supports recovery, and maintains optimal physical and mental function. Understanding the importance of carbohydrates and their timing can make the difference between reaching peak performance and falling short of goals.
Research is a fundamental process that drives the advancement of knowledge across various fields but how does scientific research work? It is through rigorous investigation,
