The goal of this clinical trial is to assess the effect of eating before bed (2 hours after dinner, 30mins before bed) and the effects this has on sleep and recovery measures in elite female athletes.

Participants will be randomized to 4 possible groups in a double-blind randomized cross over design. Each group will ingest 40 grams of one of the following nutrients as a liquid shake for 3 consecutive nights:

1. Casein Protein
2. a-lactalbumin Protein
3. Carbohydrate
4. Placebo

There will be at least 1 week washout period between each intervention.

Sleep and recovery outcome measures will be obtained through a WHOOP 4.0 wearable healthy tracking device. Subjective sleep and recovery will be obtained through subjective questionnaires. Food will be logged by participants on intervention days. Blood glucose will be measured using continuous glucose monitors.

Inclusion Criteria:

• NCAA Division I female athlete
• Wearing WHOOP 4.0 device for >3 months

Exclusion Criteria:

• Musculoskeletal injuries limiting participation in regular team practice.
• Cardiometabolic diseases limiting participation in regular team practice.
• Pre-diagnosed sleep condition that would negatively affect sleep quality or quantity (sleep apnea, restless leg syndrome, night-feeding syndrome)
• Allergy to any dietary supplement used in protocol - e.g., lactose intolerant.
• Use of sleep aids such as but not limited to, melatonin.

Neither the participant or investigator will know what treatment has been given until un-blinding at the completion of the study.