Most people know that sugar and caffeine are bad to have before bed. But what nutrients should you drink right before bed to sleep your way to a better workout? Here is what we found:

1. A glass of milk or casein-based drink

According to a study in the Journal of Medicine and Science in Sports and Exercise, drinking protein from milk or casein before bed keeps your metabolism up throughout the night and speeds up muscle recovery as much as 22% more.

2. Grape juice, grapes, (not wine, unfortunately) 

Multiple studies have looked at the benefits of grapes before bed. A study in the International Journal of Obesity found that an antioxidant in grapes called resveratrol helps convert bad fat into calorie-burning fat in your body. Researchers are currently working on a study to measure how effective it is. Also – grapes are the only fruit known to contain melatonin, which help regulate circadian rhythms to get you that good night of sleep you need.

3. Chamomile tea

Chamomile increases your body’s level of glycine, according to a study in the Journal of Agricultural and Food Chemistry. Glycine is a neurotransmitter that relaxes your nerves and acts as a mild sedative. Drinking one cup of tea will keep your glycine levels elevated to a beneficial level for two weeks. Camomile also has been linked to better glucose control and it spikes your body temperature when you drink it so that your body cools itself down, helping you fall asleep.