Postworkout nutrition is critical to supporting muscle growth and repair around the clock. Being mindful of when to eat, rather than just what to eat, is the premise behind a science-proven concept called “nutrient timing.”

This shake is perfect for right after a late-evening workout. Peanut butter adds slow-digesting healthy fats, which promote a sustained release of fuel while you sleep. Plus, PB delivers arginine, an amino acid that increases blood flow to your muscles.

Cottage cheese is great before bed because it is made up of casein, a slow-digesting protein that minimizes muscle catabolism that occurs while you slumber. And whey protein delivers a quick blast of branched-chain amino acids (BCAAs), a trio of essential amino acids that help prevent post-training muscle breakdown.

Banana Peanut Butter Protein Shake Recipe

Ready in 5 minutes • Makes 1 serving

Ingredients

6 ounces skim milk

1/2 banana

1/4 cup low-fat cottage cheese

1 tablespoon reduced-fat natural peanut butter

1 scoop whey protein isolate powder

Honey, to taste (optional)

Ice cubes

Directions

Blend all ingredients in a blender.

Nutrients per serving: Calories: 360, Total Fats: 7 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 46 mg, Sodium: 415 mg, Total Carbohydrates: 36 g, Dietary Fiber: 3 g, Sugars: 24 g, Protein: 42 g, Iron: 1 mg