#pre-sleep nutrition

1 article

A softly lit bedside table in a calm, modern bedroom at dusk, photographed in wide landscape format with shallow depth of field. In the foreground, a matte white shaker bottle sits beside a tall frosted glass of creamy, pale vanilla-colored protein shake, with a few condensation droplets catching warm light. Next to the glass rests a slim fitness band on a dark charcoal fabric strap, its small LED glowing a gentle green, lying casually on a light oak wooden surface. A small scoop of fine white protein powder rests on a ceramic dish nearby, with a light dusting of powder on the wood.

In the soft-focus background, a neatly made bed with oatmeal-colored linen bedding and a textured knit throw blanket. A sheer curtain filters the last peach and lavender light of evening from a large window. A small potted olive branch in a terracotta vase and a closed paperback book add a quiet editorial touch. A bedside lamp with a warm, cream-colored shade casts a golden glow across the scene and creates gentle highlights on the glass.

The palette is muted and harmonious: warm cream, soft sand, oatmeal beige, faint sage green accents, and touches of dusty lavender in the window light. The mood is peaceful, reassuring, and clean, like a contemporary wellness magazine or a trendy health journal feature. Lighting is natural and cinematic, with soft shadows and a subtle film-like grain. The composition follows the rule of thirds, with the shake and band on the left third and open negative space on the right for headline overlay. Minimalist, Scandinavian-inspired styling, high-end lifestyle photography, crisp details, and a tranquil, premium editorial feel.

Caseína antes de dormir não prejudica o sono, dados da WHOOP mostram

BY DR. GYMBRO · 29 de out. de 2026

Já ouviu dizer que um shake de proteína pesado antes de deitar atrapalha o sono e impede a recuperação? Um estudo randomizado com 21 atletas universitárias de alto nível, monitoradas por pulseiras WHOOP 4.0, não encontrou efeitos negativos na duração, eficiência, frequência cardíaca de repouso ou HRV. Alfa‑lactalbumina e carboidrato apresentaram resultados equivalentes, mas nenhum dos suplementos melhorou o sono. Confira o que os dados revelam, as limitações do estudo e quem ainda deve evitar o shake noturno.