Food Tips

The Protein-Packed Peanut Butter Dessert That Helps You Sleep Better

casein peanut butter

Don’t fear the bedtime snack. Dessert is good for you if you do it right


Next time you get a hankering for sweets at bedtime, whip up this peanutbutter protein bomb from Men’s Health nutrition advisor Michael Roussell, Ph.D.

It’s packed with casein, a protein found in dairy products. Casein contains chemicals called casomorphins that promote relaxation and induce sleep, Roussell says. 

Plus, it helps build muscle while you’re out cold. A recent Dutch study found that drinking a casein shake before bed increased protein synthesis throughout the night.

But most importantly, it tastes like a peanut butter cup. (Don’t worry about the cottage cheese—once it’s blended, it’s smooth and impossible to detect.)

What you’ll need:
1 cup cottage cheese
1/2 scoop chocolate casein protein powder
1 Tbsp natural peanut butter
1 Tbsp PB2
2 tsp splenda (optional)

How to make it:
In a food processor, blend all ingredients.

371 calories, 45 g protein, 15 g carbohydrates, 2g fiber, 15 g fat

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