Bedtime Protein Shakes and Smoothies
Protein shakes and smoothies can be a convenient and effective addition to your nighttime routine. Packed with essential nutrients and amino acids, they support muscle recovery, promote restful sleep, and help sustain energy levels overnight.
Whether you're aiming to build muscle, maintain a healthy weight, or simply enjoy a satisfying evening treat, these beverages offer a versatile and delicious way to meet your goals.
Updated: December 30, 2024.
Bedtime Protein Smoothies and Shakes Ingredients
Berries are fruits and as such, they are often not recommended for the last meals of the day. However, berries, in general, have a medium to low glycemic index and since one doesn't need much of them, their glycemic load is low.
For more about the glycemic index and glycemic load, please check Glycemic Index and Glycemic Load of Common Berries and Other Foods article.
Bedtime protein shakes and smoothies should contain slowly digesting protein, complex carbs and fibers, and healthy fats to keep one satiated for a longer period of time and to slow digestion.
Ideal combinations are low-fat and cottage cheese and berries like blueberries, blackberries, raspberries, and similar berries. Fruits like bananas, grapes and similar contain higher amounts of simpler carbs and they digest too quickly - as such, they are suitable for various daily meals and snacks, breakfasts included, too.
For more about potential weight loss using smoothies and shakes, please check Healthy Smoothie Recipes - Smoothie Recipes for Weight Loss article.
Protein Content in Smoothies and Shakes
There are many myths about the maximum protein content in a single meal - we are all different, and our bodies can absorb and use various amounts of protein at any given time.
However, it is not the same as eating boiled fish and digesting it fully in 2-3 hours or eating slow-digesting cheese and digesting it in 5-8 hours. Thus, don't worry too much if your slow-digesting bedtime smoothies or shakes have too much protein.
In order to increase protein content in shakes and smoothies, one can add various protein powders, like whey protein, protein blends, or casein protein powder.
Whey Protein Supplements
Whey protein powders are popular due to their fast digestion and are often used by active athletes right after workouts.
Berries and cheese can slow down whey's digestion, but it is perhaps too fast for bedtime protein smoothies. However, it can be used for daily smoothies and for breakfasts in combination with berries and cheese.
One of the most popular whey proteins, for a good reason, is Optimum Nutrition Gold Standard 100% Whey Protein Powder (Amazon link, link opens in the new window).
Protein Blend Supplements
Protein blends contain various protein sources like whey protein, egg albumen protein, milk protein, casein protein, and similar and they digest in 3-4 hours.
They are suitable for daily shakes, breakfasts, but also for bedtime protein shakes and smoothies, where their digestion is even more slowed down by cheese and berries.
One of the most popular protein blends is MuscleTech Phase8 Protein Powder (Amazon link, link opens in the new window).
Casein Protein Supplements
Casein protein powders are derived from milk and they digest very slowly, often requiring 7-8 hours to fully digest. They are ideal for bedtime protein shakes and smoothies but can be used for daily snacks and breakfasts, too, especially by people on low-calorie diets.
One of the most popular casein protein powders is Optimum Nutrition 100% Casein Protein (Amazon link, link opens in the new window).
People with issues with lactose can use most modern protein powders because they contain the digestive enzyme lactase, which helps with lactose digestion.
Vegan Protein Powders
Vegans and vegetarians and people with various allergies can use plant-based protein powders in order to increase their daily protein intake and for making protein shakes and smoothies.
If you need such a protein supplement, check Vegan Protein Powder Amazon link (link opens in the new window).
Long story short - if you need to increase protein content in your bedtime protein shakes and smoothies, add more low-fat and/or cottage cheese. If you really want, you can use sports supplements, too.
Blueberry Bedtime Protein Smoothie
In a tall pot, put ~100g of blueberries. They can be fresh or frozen - fresh is always better, but the frozen ones are excellent for refreshing summer smoothies and ice creams :) Also, frozen blueberries are available year long... |
If you consume these shakes and smoothies on a regular basis, vary both the cheese and the berries - avoiding boredom with so many berries around is very easy. |
Since berries contain plenty of liquids, there is no need to add more water (or juice, yogurt, milk ...). I like to slowly chew my cheese and berries, so I make them without additional water and with the spoon. If you want to drink such smoothies, add some water and mix everything with a blender. |
The nutritional content of such blueberry-cheese smoothies depends on the amounts of ingredients and amounts of nutrients in the berries and cheese.
This smoothie has 100g of blueberries and 200g of low-fat cheese - that is around 25g of protein, 15g of carbs, and 6g of fats, for a total of ~214 kcal.
Note that this is a very satiating and very healthy 214 kcal :)
To increase the amount of healthy fats and fibers, and even to add some plant protein, one can add milled nuts, peanuts, or even peanut butter.
Few Final Words
Incorporating bedtime protein shakes and smoothies into your routine can be a simple and delicious way to support your health and wellness goals.
By using low-fat or cottage cheese as a protein-rich base and pairing it with berries that have a low glycemic index, you create a nutrient-packed beverage that supports muscle repair, regulates blood sugar levels, and enhances restful sleep.
These thoughtful ingredient choices not only make your shake healthier but also ensure it's both satisfying and enjoyable. Prioritizing wholesome ingredients can transform your evening routine into a step toward better health and well-being.
If you have second thoughts about using sports supplements, consider using, for example, grass-fed casein protein powder (Amazon link, opens in the new window) or grass-fed casein-based protein blends.