The Easy Bedtime Ritual That Will Help You Build More Muscle While You Sleep

Drinking a protein shake before bed can boost muscle mass and strength when paired with resistance training, according to a review in the journal Frontiers in Nutrition. What’s more, a nightly pre-sleep protein shake hasn’t been shown to wreck your sleep or lead to weight gain, either. A shake with about 30 grams of protein is recommended 10 to 30 minutes prior to going to sleep.

You know that being able to ride faster and longer requires muscle, so you hit the gym a couple of days a week to get some strength training in and make sure to get enough protein in your diet.

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