😴 PREÜBERSLEEP πŸ’€: PΓ©ng’s Healthy, Fortified, Superfood, Wholefood, Bedtime Drink (flavour master) Bodybuilding

Last updated September 28, 2017 Copy
AmountVolumeIngredientΒ£ / daySource
0g¾scoopβŒ₯πŸ’ΈπŸŒ± πŸ–πŸš | Pea Protein (organic, China) [BCAAs, arg'ine, lysine, ph'ine] {!! update values from packet !!}Β£0.00Amazon (Funktional Foods)
20gβŒ₯πŸ’ͺ🌱 πŸ–πŸš | Hemp protein (organic) [slo-release, complete protein, easily digestible] {!! are carbs too high !!}Β£0.33Amazon (Golden Peanut)
0gβŒ₯🍼 πŸ’ͺπŸ– πŸ’Ž | A2 micellar casein powder [BV=77, Swiss grass fed dairy cattle] {!! EDIT VALUES FROM PACKET !!}Β£0.00Amazon (Genetic Supplements)
0gβŒ₯πŸ’ͺπŸΌπŸƒ | A1 Casein protein powder [slo-release] ❌£0.00Amazon (PINK SUN) πŸƒ
0g🍼 ⛄️ πŸ– | Kefir, goat's [tryptophan]Β£0.00
0gβŒ₯🐐🍼☠ πŸ–β›„οΈ | Goat's yoghurt [A2 casein]Β£0.00Tesco (St Helen's Farm)
0portionβŒ₯πŸ³πŸƒ πŸ–β›„οΈ | Egg, whole [tryptophan]Β£0.00Tesco πŸƒ
3g🌱 ⛄️ πŸƒ πŸ’Έ | Olive oil [MUFAs]Β£0.02Tesco (organic) πŸƒ
5mlπŸŒ±πŸƒ ⛄️ | Flaxseed Oil [Ο‰-3]Β£0.08Amazon (Crudigno)
5gπŸ’ͺπŸ– | L-glutamine [boost hGH]Β£0.00
1g🌱 | Acacia Gum [emulsifier, supports gut-¡-biome]£0.02Amazon
1g🌱 πŸ‘† | Guar Gum [emulsifier, (hopefully) slows digestion]Β£0.02Amazon (SPECIAL INGREDIENTS)
0.4g🌱 🐚 | Magnesium glycinate [calming, nerve pain relief]£0.00FIND SOURCE
0.47g🌱 🐚 | Potassium Citrate [synergises w/ Mg]£0.02eBay
1.25g½tsp🌱 | Ashwaganda powder [relaxing adaptogen, increases GABA]Β£0.05Amazon (Buy Whole Foods Online Ltd.)
0.5pill🌱 🐚 πŸ’Ž | OptiZinc [raise testosterone β†’ improve sleep quality]Β£0.03Amazon (Bulk Powders)
1500gTaurineΒ£0.00
0g🌱 πŸ‹ | Vitamin B6 [facilitate tryptophan absorption]Β£0.00
1g🌱 🐚 | Calcium Phosphate [facilitate tryptophan absorption]£0.03Freeda (also on Amazon)
0g🌱 🐚 ⛄️ πŸ– | Sesame seed [tryptophan]Β£0.00Amazon
0g🌱 🌰 ⛄️ πŸ– | Almonds (activated, fine-milled) [MUFAs, S, tryptophan]Β£0.00Amazon (Real Food Source)
45g🌱 ⛄️ | Avocado (not overripe) [tryptophan]Β£0.23Tesco
1.2gSunflower lecithin [choline] (opt. dose up to 3.6g/day)Β£0.02eBay
Amounts for:
Total Daily Cost:
Β£0.84Add Ingredients
to Amazon Cart

Directions

To be drunk 30–60 minutes before sleep.

Research

Proponents of casein protein powder before bed suggest

"Take 30-40 grams right before going to bed each night."

Checking the packets of pea protein & casein protein powders, I noticed that they have a similar nutritional profile, plus, pea protein has >0.1g carbs per 100g, making it more suitable for a bedtime drink that promotes hGH.

Inspiration Recipes

"Complete Bedtime Protein" by Bulk Powders: Micellar Casein (Milk), Beta-hydroxy beta-methylbutyrate (HMB), L-Leucine, L-Lysine, L-Tryptophan, L-Theanine, Flavouring, Instantising Agent (Soya Lecithin), Xanthan Gum, Sweetener (Sucralose).

"Yin Reserve" by Strength Sensei: natural berry flavour, stevia, 1.5g inositol, 500mg L-theanine, 500mg Mg glycerophosphate, 500mg Mg taurate (serving size = 5g scoop).

Change Log

Nutrition Facts

Amount Per Day
17% Carb, 18% Protein, 65% Fat
Calories224
% Daily Values*
7%
Total Carbohydrate10g
25%
Dietary Fiber 10g
7%
Protein11g
26%
Total Fat17g
10%
Saturated Fat2g
Monounsaturated Fat8g
Polyunsaturated Fat6g
66%
Omega-3 Fatty Acids3g
18%
Omega-6 Fatty Acids3g
Cholesterol0mg
* Percent Daily Values are based on "βΌ’β™‚ PΓ©ng's bulking profile ⇑". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: βΌ’β™‚ PΓ©ng's bulking profile ⇑Change

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