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A bedtime shake is both the hardest and the easiest way to ensure that the hours spent in the gym effectively convert into muscle.
Why both hard and easy?
Hard; because it seems difficult to whip one up when you’re sleepy.
Easy; because in the long term you could save alot on supplements & get better results from your gym workout.
This shake ensures that your body has nutrients during sleep when it regenerates itself.
Slow release proteins and complex carbs are basically what should differentiate this shake from a post-workout shake. Whey protein in this shake isn’t a bad thing- but the key ingredient here is casein.
Some other form of protein, as well as some carbs make this beverage complete.

Check out this recipe.

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1 scoop casein supplement
4 tsp whey supplement
1 cup milk
1/4 cup almonds
handfull of frozen blueberries
8 tbsp oats

Add the almonds and oats to your blender 1st, blend until almost like powder and then add everything else and blend to a smoothie consistency.

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THERE ARE ALOT OF OTHER INGREDIENTS THAT EACH ADD BENEFITS TO THIS SHAKE-
YOGURT, COTTAGE CHEESE, FLAX SEEDS, BANANAS……….use your imagination and good judgement.