The High-Protein Kiwi Smoothie That Might Help You Sleep Better and Recover Smarter

At LØUCO, we’re driven by science and curiosity, especially when it comes to how nutrition supports women’s recovery, performance, and sleep.

Recently, two fascinating studies caught our attention. Both look at how simple bedtime nutrition habits could influence overnight muscle repair and sleep quality.

Does Protein Before Bed Result In A Longer Muscle Repair Window?

Let’s start with protein.
A 2012 study found that consuming 40g of casein protein before sleep significantly extended muscle protein synthesis for up to 7.5 hours, compared to about 4 hours with 20g. [PMID: 22330017]

This is a big deal if you're strength training, doing high-intensity workouts, or simply trying to support recovery and lean muscle maintenance. When we sleep, we naturally fast, which slows down muscle repair. A higher protein dose before bed might help sustain that repair process through the night.

Another 2020 follow-up study reinforced these findings in active men (why is it always men!) so it’s worth noting that neither study included women, and both were focused on casein (a dairy protein), not plant-based sources. [PMID: 32698256]

So while we can’t generalise completely, the science gives us a strong hypothesis: the right kind of protein before bed might help with recovery overnight. Sounds pretty sensible when you think about it...

Does Kiwi Before Bed Equate To Better Sleep?

Then there’s kiwi fruit.
In a 2023 study on elite female athletes [PMID: 37242157], eating 2 kiwis one hour before bed for 4 weeks led to some impressive changes:

• 47% less time awake
• 27% fewer nighttime awakenings
• 1 extra hour of total sleep
• Improved morning alertness and reduced fatigue

Kiwis are naturally rich in melatonin, folate, and antioxidants, which may all contribute to sleep initiation, maintenance, and recovery.

That said, the study was small, non-controlled, and based on self-reported sleep data, so it’s early-stage science, not a miracle fix. But it’s a very exciting area for further exploration, especially for active women.

So We Made a Smoothie Inspired by the Science...

Combining the protein and kiwi research, we created a smoothie that blends both ideas for a bedtime ritual that could support recovery and sleep, and tastes amazing too.

High-Protein Kiwi Sleep Smoothie Recipe 

Ingredients:

• 40g LØUCO Protein Powder (choose your fave flavour)
• 2 x Kiwis (peeled)
• A handful of baby spinach
• A handful of frozen mango
• ½ banana
• ¼ avocado
• 1 tbsp Greek yoghurt
• Almond milk to blend

Blend until creamy and smooth. Drink about 30–60 minutes before bed.

So... Does It Work?

We won’t overpromise. The studies we’ve referenced are short-term, involve small sample sizes, and often exclude women or plant-based diets. But the mechanisms behind them; protein’s role in muscle synthesis, and kiwi’s natural compounds supporting sleep, are promising enough to spark curiosity.

This smoothie is our LØUCO hypothesis, and now we want to know what you think.

Try it, Track it, Tell Us!
Make it your bedtime snack for a few nights. See how you feel.
Did your sleep change? Did you wake up feeling stronger, more rested?

We'd love to know in the comments how it works for you.