Anti-catabolism meal.Feed muscles while asleep

[JoeHemi]

You work too hard in the gym to allow muscle loss during your sleep.Alot of people consume Casein shakes before bed.This option is fine for some, however, for me, consumption of 200ml(or more) liquid before bed has me waking in the night to go pee-pee.Broken sleep is a hinderance to muscle recovery, so I go with this:

120g cottage cheese, 1/4 scoop whey protein, 1 T natural peanut butter, wee pinch of cinnamon...Mix it all up and enjoy...Sometimes I don't worry about the whey and just replace this with more cottage cheese-This is the casein(or slow burning protein) source anyway.

Let me know what you think.Cottage cheese is an acquired taste but give it a couple of nights and you will find yourself craving your next hit.Bedtime never sounded so delicious=D

[FellowshipOfTheRon]

never tried cottage cheese, isn't that a little expensive ?

i have that same night leak problem if i take any whey with water but i replace water with milk and its fine. extra macros from milk + takes longer to process in general thanks to the casein in it, cheap & tasty option too.

[deepmen15]

Cottage cheese ==> Far from acquired taste bro lol...its just disgusting to eat it plain. But yeah nutritionally its gr8.... what i tend to do is .....

last meal of the day ==> use some wholemean pita bread or something... spread some cottage cheese...chop some tomatoes,onions, chicken, avocado, butter nut, mushrooms etc ... season with oregano ... chuck it in the oven for 15 -20 mins... once baked the cottage tend to taste like feta cheese ( IMO)...

Late night snack==>30 grams oats (cooked), half serving vanilla falv or choc flav whey, one serving cottage cheese, cinnamon...stir it well... place in fridge 15 mins... your desert cravings fixed!!!

ensure this fits in your macros lol

[tii]

mid AM wake up is another shake for me

[JoeHemi]

never tried cottage cheese, isn't that a little expensive ?

i have that same night leak problem if i take any whey with water but i replace water with milk and its fine. extra macros from milk + takes longer to process in general thanks to the casein in it, cheap & tasty option too.

500g cottage cheese is only $3.50 from pak n save yo.Worked out the cost per serve of my little recipe- Only $1.40 which is cheaper than the casein shakes available to me(optimum nutrition)- $2.30 per serve from my local supp store.

But convenience to the shakes would make them an attractive option to those who don't have a proper granny bladder lolz

[JoeHemi]

Cottage cheese ==> Far from acquired taste bro lol...its just disgusting to eat it plain. But yeah nutritionally its gr8.... what i tend to do is .....

last meal of the day ==> use some wholemean pita bread or something... spread some cottage cheese...chop some tomatoes,onions, chicken, avocado, butter nut, mushrooms etc ... season with oregano ... chuck it in the oven for 15 -20 mins... once baked the cottage tend to taste like feta cheese ( IMO)...

Late night snack==>30 grams oats (cooked), half serving vanilla falv or choc flav whey, one serving cottage cheese, cinnamon...stir it well... place in fridge 15 mins... your desert cravings fixed!!!

ensure this fits in your macros lol

Considered adding cayenne pepper as a seasoning to your last meal?I occassionally make something similar to your last meal of the day, and the cayenne pepper is a must=)

[mike27]

4 whole eggs, 3-4 whites mix

add artifical sweetner, im using Pure Via

microwave in a bowl 60sec, stir, nuke again 60-80sec. mix. eat

or whole boiled eggs x5-7

tin of tuna with some almonds

omlette with onion,tomato,capsicum and cottage cheese, season