03/08/2025
🌙 POST 1: Maximise Recovery While You Sleep
💤 Recovery starts before your head hits the pillow. Here’s how to fuel smart at night:
🍽 30–40g slow-digesting protein (like casein from Greek yogurt or cottage cheese) supports overnight muscle repair.
🍚 Moderate carbs (rice, oats, banana) replenish glycogen & help you fall asleep faster.
🦃 Tryptophan-rich foods (turkey, milk, eggs, tofu, soy milk, oats, bananas, pineapple) + carbs = natural melatonin boost for deeper sleep.
🚫 Cut caffeine after 2PM to avoid sleep disruption.
📌 Try this bedtime snack:
Cottage cheese + berries + drizzle of honey = sleep & recovery win.
🧠 Sleep is the most underrated performance tool.
💡Tryptophan is an important building block of protein that your body can’t make on its own . It’s found in high-protein foods like the ones listed above. Tryptophan helps your body produce key chemicals like serotonin (for mood), melatonin (for sleep), and niacin (a type of vitamin).
Save this — your body will thank you 🤩
