Eating to build muscle is a fairly common practice. Most likely, you compose your meals with the three main macronutrients: protein, carbohydrates, and fat. You will surely eat at specific intervals throughout the day and make sure you eat regularly and consistently.
But, What about those late-night cravings where you could easily eat another meal or maybe you just feel like you really should be getting some nutrition? Sure, you can eat at another meal. all the macronutrients mentioned, but What if you are on a lean diet and don’t want to eat a lot of carbs before bed? The best answer is that you need a protein shot with some healthy fats without fear of let carbohydrates cause you harm.
What you eat before bed can have a big impact on gaining muscle mass or losing fat, if you eat something you shouldn’t, you can gain fat while you sleep.
5 protein foods you can eat before bed
1. Eggs and avocado
Possibly in the world of protein, eggs are a great option for a nighttime meal. As a highly versatile food, eggs can be prepared in many ways to meet your nutritional needs and palate.
Once considered the nightmare of society, egg yolks are truly a welcome addition as they provide essential fatty acids that can help regulate hormone levels and give you a much-needed dose of satiety.
Avocado is another potent food perfect to pair with a selection of solid proteins. Avocado is versatile and can be added to many dishes. Use as a substitute for mayonnaise in stuffed eggs; Season with a pinch of salt and seasoning for a lean protein snack.
2. Casein and linseed oil
Although casein protein powder doesn’t have the superstar status that whey does, it could be considered the unsung hero of protein supplementation. As it digests slowly, it allows for a more gradual release of amino acids to give you protein coverage throughout the night. This will keep you in that anabolic state of recovery and repair longer than serum.
Flaxseed oil is another healthy fat with a host of benefits. Not only will it help slow digestion for dinner, but it will also help fill you up, decrease inflammation, and lower cholesterol.
3. Greek yogurt and chia seeds
If you haven’t heard of the benefits of Greek yogurt yet then you must be a newbie to the physical lifestyle. It’s loaded with active cultures that aid in gut health and it also has more protein on average than regular yogurt. It’s a great addition wherever you put it in your meal plan.
The seeds are rich in fiber, contain antioxidants, contain key omega-3 fatty acids, and are high-quality protein. They are also easy to add to almost any meal. Just sprinkle a little on a variety of your favorite foods or just top off your Greek yogurt with a scoop and you’re done.
4. Cottage cheese and almonds
Greek yogurt shouldn’t take all the credit for dairy protein. Cottage cheese includes sources of whey and casein protein so you get the fast and slow acting benefits of each type. It is one of the most perfect nocturnal sources of amino acids.
Almonds (or any other type of favorite nut) can induce satiety, give you a shot of healthy fats, and help slow down the digestive process to help regulate blood sugar levels. They are also great for micronutrient absorption and can be easily added to many foods. Just include them with your cottage cheese or just have a handful for a healthy snack.
5. Whey protein and peanut butter
Now we finally come to one of the most popular options when it comes to protein intake and muscle building. Many companies sell whey products, so be sure to buy a reputable one.
Whey contains a higher amount of essential amino acids specifically of the branched chain type: leucine, isoleucine and valine. Quickly digested, it’s an ideal supplement for a post-workout recovery shake.
One tablespoon of whey protein powder and two tablespoons of natural peanut butter will give you 290 calories, 28 grams of protein, 12 grams of carbohydrates and 16 grams of fat.
Here are other tips to take into account:
- Eating a lot of food, especially carbohydrates at bedtime will cause you to gain fat when you sleep.
- Eating carbohydrates with a high glycemic index (pasta, potatoes, white rice, sugar) right at bedtime will cause insulin levels to skyrocket and decrease growth hormone production, this is bad since 80% of This super hormone that burns fat and builds muscle mass is made when we sleep.
- Try to always eat 2-3 hours before bed so that you can burn some calories.
- Your last meal before bed should be animal protein such as chicken, fish, or fibrous carbohydrates (vegetables and fruits).
- Before bed you could also take 1-2 scoops of casein protein powder.
- Another good option is to eat a serving of low-fat cottage cheese (packed with casein protein).