If your goal is to gain more muscle mass, consider having a snack before going to bed. Foods that contain healthy fats and protein fuel muscle growth overnight, slow down muscle breakdown while promoting muscle recovery, and on top of it all, they keep you full and stabilize your energy levels. Many people get an early dinner and don't even think of having any food before bed. And they end up going to bed hungry and wake up with little energy.
Eating junk food, and surpassing the number of calories recommended for you any time of the day, not just before bed, will indeed have a negative impact on your diet, fat-loss, and health. But if you are clever about it, a little late snack can be quite nourishing. Eating healthy fats and protein will help you gain more muscle mass and recover faster while you sleep.
These healthy foods will work as muscle fuel, keep you satiated, stabilize blood glucose levels, promote an anabolic state, and they will help you wake up feeling more fresh and energetic. As long as you stay within your calorie limits, you cannot go wrong with this.
Greek Yogurt with Flaxseeds
Greek yogurt is very rich in protein and calcium. It has amazing health benefits and it helps you build strong muscles, bones, cartilage, it improves your skin, hair and blood. On top of that, Greek yogurt is rich in probiotics, which are healthy bacteria that boost your immune system and help improve stomach issues. Flaxseeds are a high-fiber super food with omega-3 fatty acids, that improve heart health. Combined with Greek yogurt, this becomes a healthy snack rich in fiber, protein and omega-3 fats.
High in protein and healthy omega fats, salmon is a lean snack that is perfect to have before bed. It provides a healthy dose of the antioxidant amino acid taurine and it's a great source of vitamin B12, vitamin D and selenium. It is also rich in omega-3 fatty acids, phosphorus, protein and vitamin B6. Have it with a salad for a fiber-dense, low-carb, pre-bed snack.
Casein and Coconut Shake
This snack only contains 200 calories and it will help you repair muscle tissue overnight. Mix a tablespoon of coconut oil with your casein protein shake to add a little bit of healthy fat to it, since casein protein shakes are low in fat. Coconut oil is high in natural saturated fats, and helps turn bad cholesterol into good cholesterol. Casein protein ensures a steady supply of amino acids during the night, and that makes it a perfect choice to snack on before going to sleep.
Cottage Cheese with Almonds
Cottage cheese is a convenient source of protein and calcium. It is especially rich in casein protein, which is perfect for a pre-bed snack because it releases slowly into the body. Almonds are packed with healthy fats and protein, which will suppress your cravings and aid your digestion. Just add a handful of almonds to your cottage cheese and enjoy it as a treat.
Eggs are a healthy protein source and they contain significant levels of vitamins A, B, D, E and K, as well as phosphorus, calcium, zinc and selenium. The yolk also helps regulate hormone levels. Avocado is another super-food packed with healthy fats and when eaten with other foods, it helps your body to better absorb all the nutrients you provide. Just boil an egg or two and mix the yolk with avocado, season it, and you have yourself a healthy, pre-bed snack.
These snacks are versatile and they barely require any cooking. Have one of these snacks before bed if your goal is to build more muscle mass. Eating before bed will help you get bigger and stronger. And if you want to avoid gaining fat, choose your ingredients as organic as possible and make sure you don't overindulge yourself. Stay within your calorie limits per day!
Having protein and healthy fats before bed will give your body something to work with in order to aid recovery and repair muscle tissue while you rest. Have these quick and easy snacks in small portions, just enough to ward off muscle breakdown. You will notice you'll be more energetic when you wake up, and that you'll gain more muscle!