The Anabolic Sleep Shake
Before we jump right into the recipe, I want to go over the main ingredients and what role they play in high quality, anabolic sleep.
Some ingredients you’re familiar with, others, not so much. In any case, these ingredients are all readily available in almost all parts of the world.
Montmorency Tart Cherries: These contain the largest amount of naturally occurring melatonin of any fruit. Not only do they help you fall asleep and stay asleep, but they provide these sleep benefits without the side-effects caused by other “sleep foods.” Recent research has shown that tart cherries increase melatonin, help with insomnia, reduce inflammation, and improve sleep quality.
Kiwi: Research has linked this fruit to improved sleep quantity and quality. This is likely due to its high serotonin levels.
Banana: Not only does it provide a barrage of micronutrients, but it adds a creamy texture to your shake and is packed with tryptophan, which provides sleep-inducing amino acids.
Oats: This high-carb grain contains both magnesium and calcium. Together, they’ve been linked to deeper, less interrupted sleep.
In fact, James F. Balch, M.D., author of Prescription for Nutritional Healing, said that a lack of these two nutrients would cause you to wake up in a few hours and be unable to fall asleep.
Peanut Butter: Peanuts are a rich source of niacin, a nutrient that boosts serotonin levels.
Raw Honey: Our brains use a ton of energy while we sleep. A lot of this energy comes from glycogen; sugar stored in the liver. Having some extra sugar right before bed will help your brain function better at night, making for deeper, uninterrupted sleep.
Milk: This is one of the top sleep-inducing foods and it’s due to the dynamic duo, calcium and tryptophan. Calcium helps the brain use tryptophan to create melatonin, making milk the perfect foundation for a sleep-boosting shake or smoothie.
Note: Are you lactose intolerant? Worry not! Soy and Almond milk both have their own sleep-boosting powers. Feel free to substitute the whole milk with your choice of soy or almond.
The Anabolic Sleep Shake Recipe
2 oz. Tart Cherry Juice Concentrate
1 Whole Banana
1 Kiwi Fruit
½ cup of Oats
1 cup of Milk
2 Tbsp. Peanut Butter
1 Tsp. Honey
First, add the milk to the blender. Next, throw in all other ingredients. Blend and enjoy! Want to make it a smoothie instead? Add 5-10 ice cubes to the mix!
I’d recommend consuming the Anabolic Sleep Smoothie about 30 minutes before bed for best results.