BEST 5 Muscle Building Meals To Eat Before Bedtime

Today, we’ve put together a list of our top 5 favorite meals to eat before bed. These are all bodybuilding staples that, when incorporated into your diet before bed, will definitely help you build more muscle.

Do you know when you make most of your gains? Most of you probably guessed at the gym, after all that pump does feel amazing. Well, as it turns out, you’re wrong. When you are at the gym you are actually damaging your muscle tissue! It’s when you are resting, and sleeping in particularly, that your body gets to work repairing those muscles and making them bigger than before.
When you sleep, your body is also producing testosterone. In fact, it produces more testosterone while sleeping than any other time of day. Given that your body is doing so many important things during those 8 hours you should obviously pay very close attention to what you are eating. There are tons of articles out there about the best foods to eat pre and post workout, but not nearly as many about what to eat before bed.

1 – Casein Protein Powder

Just about every bodybuilder is familiar with whey protein isolate. In fact, go to any popular gym and you will likely see people chugging down a smoothie that contains it. However, casein protein doesn’t get the same attention. Whey protein definitely has a purpose – it is fast absorbing making it very helpful when you need to give your body nutrients, such as after a workout.
So what exactly is casein protein? It is a slow digesting protein – basically the opposite of whey protein isolate. Now, when you are sleeping you are basically going 8+ hours without eating anything. There’s a reason your first meal of the day is called breakfast – it’s a combination of the words break and fast. Given that your body will have to wait a while before breakfast, it’s always good to feed it something slow-absorbing.
This is where casein protein comes in – it takes your body much longer to absorb casein protein powder so it will keep you feeling full throughout the night.

2 – Cottage Cheese

Cottage cheese has been a bodybuilding staple for decades. It’s also one of those foods you either love or hate. We’re serious – some people actually eat the stuff daily while others can’t even look at it without gagging. We get it, it’s not the most aesthetic looking food – but it will certainly help YOU look more aesthetic.
Cottage cheese is packed with casein protein. However, the advantage cottage cheese has over casein protein powder is that you can just eat it straight up. Depending on your goals you can opt for a leaner version or a fattier one – it really comes down to preference. If you do decide to mix things up, try adding in some peanut butter.

3. Deviled Avocado Eggs

The egg is the quintessential protein source. Touted by many as the benchmark for protein, eggs are highly versatile and extremely convenient. Although there are many ways to prep eggs, hardboiling is a great portable option.
And yes, the yolk is considered safe and also helps regulate hormone levels and provide you with some essential fats.
Avocado is yet another power food mostly providing you with healthy fat. Versatile? Yes. Tasty? Oh yeah! Adding it to the yolk of an egg and seasoning to taste (such as relish, salt, etc.), avocado adds much better nutrition than the average deviled egg concoction.
Macros for 2 whole eggs and 2 ounces of avocado:
  • Calories: 244
  • Protein: 14g
  • Carbs: 6g
  • Fat: 18g

4. Whey Protein And Peanut Butter

Relatively cheap, convenient, available in many flavors, and easily digested, whey protein is a staple in many (if not most) gym-goers’ supplement regimens. Whey contains a superior amount of essential amino acids along with an ample supply of the coveted branched chain amino acids (BCAAs). Adding it to your menu is a no-brainer.
Natural peanut butter, or other healthy varieties such as almond, is a tasty way to get your healthy fats and have a little treat along the way. Adding natural peanut butter to anything somehow makes it taste better, but watch the calorie count, as it’s easy to go overboard. Add some to whey protein powder to make a pudding-like treat. Add a little water as needed.
Macros for 1 scoop (28 grams) of whey protein powder and 2 tablespoons of natural peanut butter:
  • Calories: 288
  • Protein: 28g
  • Carbs: 12g
  • Fat: 16g

5. Greek Chia Yogurt

You have to be living under a rock to miss hearing about the benefits of Greek yogurt. Loaded with live and active cultures to help with motility and digestion, the Greek variety boasts a significantly higher protein count than normal yogurt. This makes it a perfect muscle-building food without the unwanted calories.
Chia seeds have recently arrived in the health circle as a super food. Chock-full of benefits such as high in fiber, loaded with anti-oxidants, high in quality protein, and high in omega-3 fatty acids, chia seeds are small but pack a huge punch. Simply add the chia seeds to your yogurt.
Macros for 1 cup of Greek yogurt and 1 tablespoon of chia seeds:
  • Calories: 180
  • Protein: 23g
  • Carbs: 14g
  • Fat: 3g