For years we have heard that we should not eat late at night. If you eat after 20:00, you will get fat, right? Well, sometimes that is not the case at all.
The truth is that nothing magical happens in your body after sunset. You can lay on the couch and burn less calories comparing to the rest of the day, but consider this: If you close the kitchen too early, it is possible that you are slowing down the benefits (the muscle building process) from the workouts you are doing.
If you are stuck in one place and you want to be stronger and bigger, you should consider eating before going to bed. If you eat good sources of protein and healthy fats right before sleep, you will help your body build muscle while you are in the bed.
Choosing the right foods is very important to keep your body in an anabolic state (i.e. to build muscles rather than break them down) and thus create the right environment to build up muscle mass faster and to recover better while you sleep.
Here Are Тhe Top 5 Muscle Building Meals Тo Eat Before Going To Bed
1. Cottage Cheese
Cottage Cheese is an ideal low-budget protein. The fact that the price of cottage cheese is low should not mislead you – the proteins in it are of good quality! The protein contained in the cottage cheese (casein) is being digested slower, which provides the muscles with the right nutrients throughout the whole night.
2. Greek Yogurt + Almonds
The Greek yogurt is one of the most effective and convenient sources of protein around. Like the cottage cheese it contains casein protein and will help your muscles recover better through the night.
Just make sure that you are getting the plain version and try to avoid those with added fruit and sugar.
By combining the yogurt with almonds you are providing yourself with important healthy fats. They will also provide satiety and help slowing the digestion of protein even further.
In addition, these crunchy nuts are one of the best sources of vitamin E, which is an antioxidant providing faster recovery and muscle growth after a workout.
3. Eggs + Avocado
The eggs are the best possible source of protein. Egg proteins have a biological value of 100, which makes them a measure of comparison with all other sources of protein. A medium sized egg contains between 6 and 7 grams of premium protein. The proteins are divided equally between the yolk and the egg white, but on the other hand, all of the fats are concentrated in yolk. This fact makes the egg white one of the purest forms of protein.
Combine that pure protein with an avocado and you are getting a perfect late night meal.
No wonder that avocados are often included in the superfood category – they contain a wide range of beneficial nutrients, including 25 different vitamins, minerals, antioxidants and healthy fats. Read more about the benefits from eating avocados here.
4. Whey Protein + Peanut Butter
Whey protein is known for decades for its muscle building qualities.
It digests easily and does not burden the digestive system unnecessarily.
With one serving of the peanut butter you will add at least 3 milligrams of antioxidants and vitamin E. By eating peanut butter, you also get magnesium and vitamin B6, which are excellent for rebuilding bones, restoring muscle tissue and strengthening the immune system.
One scoop of protein and 1 serving of peanut butter will satiate you and provide you with the necessary proteins and fats to keep your body in an anabolic state (i.e. building muscle) through the whole night long.
5. Casein Protein Powder
Casein is a unique product of slowly absorbing amino acids. It provides a continuous and prolonged flow of the nutrients needed to build muscles. Besides being very well-known for its anabolic effect, casein also protects the muscles from catabolism.
The best time to consume these foods is from 30 minutes to 1 hour before you go to bed.