A glass of milk at bedtime might not only help you sleep, but it may help you recover! Research has demonstrated not only that protein ingested at bedtime is effectively digested (overturning the old wives’ tale that food sits in your stomach while you sleep), but also that it facilitates muscle repair. Granted, the study cited below investigated a small cohort of male athletes doing resistance training, but the logic makes sense and the science backs it up! So it likely helps endurance athletes as well. So go ahead and enjoy a protein-rich snack at bedtime.

http://www.ncbi.nlm.nih.gov/m/pubmed/22330017/