Nutritional facts / serving

  • Kcal 446
  • Pro 31g
  • Carbs 21g
  • Fat 25g

How to make this recipe


Serves 2

400ml 0% fat Greek yoghurt
1 banana
2 tbsp. almonds
2 tbsp. chopped walnuts
1. tbsp. chia seeds
1 tbsp. chopped hazelnuts
2 tbsp. pumpkin seeds

A portion of protein before bed can enhance protein synthesis overnight and aid recovery from training and workouts. 

Dairy, particularly low-fat Greek yoghurt is a good source of protein to eat before bed due to its combination of whey and casein (fast releasing proteins).  

Combining this with a seeds, nuts and oats will enhance boost overnight recovery.  Adding half a banana is also good as they contain tryptophan which can enhance serotonin production and serotonin helps to regulate sleep.

Benefits: Overnight recovery.


Divide the yoghurt between two serving bowls. Now simply divide the remaining ingredients between the yoghurt bowls and serve

Athlete profile Perri Shakes-Drayton

Perri Shakes-Drayton is a 400m runner. 

Born and bred in East London, Perri studied sports science at Brunel University, graduating with a 2...
Find out more about Perri Shakes-Drayton