Dr. Mark Hyman highlighted a study indicating that consuming 40 grams of casein protein 30 minutes before bed enhances muscle repair and growth during sleep. Casein, a slow-digesting protein found in dairy, provides a sustained release of amino acids, crucial for overnight muscle recovery. Incorporating casein through shakes or natural sources like cottage cheese can optimize muscle protein synthesis.
This one drink before 11pm could boost muscle growth while you sleep
