What you eat at bedtime can make a difference in muscle growth? Surprised! Read more.

Do you avoid bedtime snack to sincerely preserve your hard-earned muscle gains?

If your answer is yes, continue reading to revise your beliefs. Starting from the basics, each time you train, your muscle tissues sustain minor wear and tear. This makes a whey protein shake critical, as it is quick to reach the distressed muscle fibers and trigger the process of muscle repair and growth. So far so good, but by avoiding slow digesting protein rich snacks prior to bedtime, you?re missing out on a crucial muscle building opportunity.


You must have heard that maximum muscle gains happen not inside the gym but outside of it. 7 to 8 hours of quality sleep is essential to allow your body to recover from workout strains. Coincidentally, this is the time when a maximum surge of growth hormones take place. Depriving your body of muscle building essential amino acids is a sure shot way to set your body on catabolism route, as your body will steal amino acids from your hard earned muscles, to convert to glucose to fuel your brain and gut.

Additionally, research studies have found that even after a single bout of resistance training in healthy males, muscle protein synthesis in biceps remained elevated for up to 24 hours post-exercise. Noshing on slow-digesting protein-rich snacks, like cottage cheese and a casein shake, right before bedtime enables the muscles to tap into nutrients to get bigger and stronger. With the trickling of proteins in your muscle fibers throughout the night, your muscles will not get in a catabolic mode when you wake up.  Ideally, your bedtime snack should consist of slow digesting proteins with a liberal helping of good fats to slow digestion of protein for the longer nourishment of muscles. 


Cottage cheese is a slow-digesting protein that offers an optimum blend of amino acids to spare your muscle protein and boost muscle synthesis. A cup of cottage cheese will give you 11 to 12 g of protein to build more muscle mass. Adding almonds to the cottage cheese not just add many important nutrients (proteins, monounsaturated fats and omega-3 fatty acids) but also provide satiety and slow the digestion of proteins, thereby, supplying proteins to your body over a longer period of time.

1 cup of low-fat cottage cheese with 1 ounce (28.3 g) of almonds provides 327 calories, 34 g of proteins, 11 g of carbohydrates and 16 g of fat.


Derived from cow?s milk just like whey, casein, the curdled residue of cheese making process forms 80 percent of the milk. Casein is a slow digesting protein. It creates a gel in the stomach that leads to a release of amino acids into the blood stream over up to 7 hours, just right to nourish your muscle fibers, when you sleep. The slow-digesting nature of casein doesn?t make it a good choice in muscle protein synthesis, but it prevents muscle breakdown. To grow bigger and stronger, you need to prevent muscle breakdown and a casein shake prior to bed serves the purpose.

3.      YOGHURT

Homemade yoghurt is a probiotic, calcium and protein rich snack. The protein found in yogurt acts as the building block for lean-muscle development. Consuming a cup of yogurt before bed offers 11 g of protein for nighttime muscle preservation



Fish is a perfect pre-bed food source because it's high in protein content and contains healthy omega fats. Have it an hour before going to bed.


A tablespoon of peanut butter, with yoghurt and flaxseeds, is just right to provide you continued nourishment during night time. When you team peanut butter with yoghurt, you get generous dose of protein along with good quality fats. Flaxseeds on the side provide polyunsaturated fat.  

Quit your fears and choose right bedtime to supersize your muscle growth.