PB & J Protein Dessert

Whoever told you not to snack in the evening clearly didn’t care about your gains. Or your happiness. I train at night, so eating dinner and then fasting for 8-9 hours isn’t exactly optimal for muscle growth and recovery. Instead, I crush a protein-packed dinner, then follow it up with a high-protein snack before bed.

Why? Because protein before sleep = more gains. It boosts nitrogen retention and protein synthesis, keeping you in an anabolic state while you dream about deadlifts and PRs. This not only preserves lean muscle but also supports growth hormone release and keeps your metabolism firing. Bonus: If you’ve got a fast metabolism like me, a pre-bed meal prevents waking up at 2 a.m. to rummage through your kids snack cabinet like a drunk raccoon.

One of my go-to nighttime snacks? PB&J Greek Yogurt. In full disclosure, I don’t measure a damn thing—I eyeball it based on hunger and let the macros sort themselves out. If I feel a little fluffy, I dial it back. That simple.

Here’s my best guess at what’s in this bowl of perfection:

• 1 cup plain Greek yogurt (nonfat) – 100 cal | 20g protein | 7g carbs | 0g fat

• 1 tbsp almond butter – 90 cal | 3g protein | 3g carbs | 8g fat

• 1 serving Titan Isolate (Creamy Peanut Butter) – 110 cal | ~25g protein | 2g carbs | 1g fat

• 1 tbsp honey – 60 cal | 17g carbs | 0g protein | 0g fat

• ¾ cup frozen blueberries – 60 cal | 15g carbs | 0.5g protein | 0g fat

• Pink salt to taste (because, trust me, it makes it even better)

  
  

Macros:

• Calories: ~475-500

• Protein: ~49g

• Carbs: ~47g

• Fats: ~12-15g

I mix everything together and freeze it for 10-15 minutes to get the perfect consistency. The peanut butter + blueberries combo is better than any PB&J sandwich you’ve ever had. Period.

If the carbs scare you, take out the honey and cut back the blueberries. Enjoy your sadder, less delicious version.

Yours in Health, 

Brian

P.S. For the geeks:) Yes, the night time snack called for Whey Isolate and not the “night time” protein, Casein. The simple answer is that the Isolate mixes better in yogurt and I wanted the Peanut Butter flavor that only comes in Isolate form. Not to worry though! Greek Yogurt is high in protein and like cottage cheese, the protein is nearly all casein. Add to that the fats from the almond butter which will help slow the digestion of all proteins. See, still an ideal sustained protein night time solution!