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Late Night Protein Treats for Recovery

We recently wrote this article about the power of casein protein intake before bed for your recovery. There’s never been a better excuse for dessert. Try these macro-friendly, casein protein powder ideas:

Bedtime Recovery Hot Chocolate

Macros
Serving Size
1
Calories
15.5
12.5g
Proteins
2.5g
Carbs
.5g
Fats
Ingredients
  • 18g / half a serving of chocolate casein protein powder. We like Ascent Chocolate Casein because it dissolves without needing a shaker. Many brands will clump, so choose wisely.
  • 1 cup Water
  • Sweetener/Sugar Substitute (optional but recommended)
Instructions
  1. Fill a microwave safe mug half way with water and add your desired amount of protein powder. This recipe works best with half a serving (about 18 g).
  2. Add sweetener and stir until protein and water are combined. Fill the mug with water the rest of the way.
  3. Microwave for 30 seconds at a time until hot. It may take 60 to 90 seconds. You can also use a stovetop on low heat for 1-2 minutes.

Super High Protein Yogurt

Macros
Serving Size
1
Calories
53
41g
Proteins
11.5g
Carbs
.5g
Fats
Ingredients
  • 300g Non-fat creamy Greek or natural yogurt. We recommend 0% Chobani or Trader Joe’s
  • Casein protein powder, vanilla or chocolate, it's up to you! We prefer Ascent Casein Powders because they mix perfectly and have minimal ingredients.
  • Any other toppings you want! Just be sure to update the nutritional information.
Instructions
  1. Measure out the yogurt in a large bowl with room for vigorous mixing.
  2. Add your protein powder and stir until well combined. If you let the yogurt rest for a minute, it will thicken up even more. Yum!
  3. This yogurt tastes great on its own but you can also add fruit, chocolate chips, crunchy granola or anything that fits in your macros!