#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.

Protein casein trước khi ngủ không phá hỏng giấc ngủ: dữ liệu WHOOP cho thấy

BY DR. GYMBRO · 29 thg 10, 2026

Liệu ly sinh tố casein 40 g trước khi ngủ có lén lút phá hỏng giấc ngủ của bạn? Một thử nghiệm ngẫu nhiên, mù đôi, giao thoa trên 21 vận động viên nữ NCAA Division I đã theo dõi giấc ngủ bằng vòng đeo WHOOP 4.0 và không phát hiện giảm thời gian ngủ, hiệu suất, nhịp tim nghỉ hay HRV. Alpha‑lactalbumin và carbohydrate cho kết quả tương tự. Tuy nhiên, không một loại nào trong số chúng cải thiện giấc ngủ. Bài viết trình bày dữ liệu, những hạn chế và đối tượng nên cân nhắc dùng ly sinh tố khuya.