A glass of milk at bedtime aids muscle recovery...

A recent study has found that a glass of milk before bedtime may aid in muscle recovery and growth after a hard workout. A protein in the milk called 'casein' was responsible for this.

The sixteen men who participated in the study completed a strength workout at 8 p.m. and consumed a post-workout recovery snack at 9 p.m. At 11:30 p.m., they randomly received either a beverage with 40 grams of casein protein or with no protein. (One litre of milk contains about 30 grams)

Researchers monitored the men overnight and found that protein digestion occurred through the night, resulting in a rapid rise of amino acids in the bloodstream and increased whole body protein synthesis rates in the men who got the drink containing casein. The control group did not see such benefits.The researchers conclude that consuming protein before bedtime may help athletes recover and build muscle after workouts, and may help older adults prevent muscle loss.