An endurance sports nutrition recipe to help boost tomorrow’s workout

Last week, Matt Fitzgerald wrote about the importance of sleep for proper muscle recovery (check out his post Hit the Sheets). In a nutshell, your body rebuilds muscle tissues damaged during exercise and remodels muscle tissue in response to training while you sleep. And research has shown that if you have a protein-rich snack before going to bed, you can aid this muscle-recovery process even further—allowing you to wake up feeling ready for your next marathon training run or triathlon training workout. The following bedtime snack, created by Kimberly Day, a triathlete and Founder/Chief Decadence Officer of Decadent Health LLC (www.decadenthealth.com), contains the quality protein you need to help you repair and rebuild muscle as you sleep.

Just Peachy
Makes 1 serving

½ cup low-fat cottage cheese
2 tablespoons walnut pieces
¼ cup peaches, cubed

1. Place cottage cheese in a bowl.
2. Add walnuts and peaches.
3. Mix well before enjoying.

Nutritional Info (per serving): Calories 195, Total fat 10 g, Cholesterol 5 mg, Carbs 10 g, Fiber 2 g, Protein 18 g