It is not enough to just eat the right meals; the timing of your meals also matters if you’re looking to build muscle. You need to eat the right meals at the right time to achieve the right results. Without beating about the bush, the right meals for muscle building are protein-rich foods and the best time to eat these meals for optimal muscle gains is an hour prior to bedtime.
Of course, I know if this was to be a conversation in a face to face Seminar, you will definitely want to ask me “why.” Well, I won’t wait until you ask me “why” in the comment box, I will explain the reason now. In fact, the reason is obvious and you can attest to that after reading this post to the end.
You need to be aware that you strain and damage some of your muscle tissues while performing your daily routine, including workouts at the gym. The most convenient and suitable time for the muscles to repair themselves is at night while you’re sleeping. It is during rest periods, and particularly while sleeping, that your system repairs the strained and damaged muscles and makes them become bigger than before. So, you can always do yourself a favor by ensuring that you complete your 8-hour dose of sleep every night.
Protein’s are the building blocks of the muscles. So, if you make it a habit to always eat meals rich in proteins at about an hour before going to sleep, you stand the chance to boost the growth of your muscles than just eating around haphazardly. The one-hour interval allows for proper digestion of the meals. While sleeping, your body is also producing testosterone, which is needed for muscle building.
So, what food can you eat to enable your body gain optimal muscle recovery and growth? Here are 5 healthy late night meals that can help your body build and rebuild muscles while you sleep:
1. Avocados and Eggs
Avocados are natural source of healthy monounsaturated fats, which are great bodybuilding diets. Eggs, on the other hand, are also a good source of high quality protein. The eggs’ yolks are also rich in vitamins and minerals, which contains healthy fatty acids. So, combining avocados and eggs in a meal gives you access to essential nutrients you will need to build your muscles. Before going to bed, you can prepare avocados and meals by combining 2 whole eggs and 2 ounces of avocado. This combination gives you a total count of 244 calories, including 14 grams of protein, 6 grams of carbs and 18 grams of fat. This meal is not only great for building your muscles; it’s super delicious as well!
2. Casein and Flax
Casein protein is a well-known meal among bodybuilders and weight-lifters for its slow-digested protein that helps to improve metabolism during sleep. Flax, on the other hand, is rich in plant omega-3 fatty acids and dietary fiber. So, when combined, Casein and Flax, both make a healthy meal for bodybuilders. If you mix 28 grams of casein protein powder with a tablespoon of flaxseed oil, you will obtain a total count of 221 calories, including 20 grams of protein, 3 grams of carbs and 2 grams of fat.
3. Greek Yogurt and Chia Seeds
Greek Yogurt has become extremely popular among fitness enthusiasts in recent times. This is because it is super delicious and also packed with slow-digesting casein protein. The protein content is great for people looking to build muscles. Chia seeds are high in fiber, anti-oxidants, proteins, as well as omega-3 fatty acids. When Greek yogurt is combined with chia seeds, they provide plenty of essential nutrients suitable for muscle building. If you combine a cup of yogurt and one tablespoon of chia seeds, it gives you 180 calories, including 23 grams of protein, 14 grams of carbs and 3 grams of fat.
4. Whey Protein and Peanut Butter
Whey protein has been a long time buddy for the muscle builders. This is because it provides the body with an incredible range of essential amino acids as well as helps to enhance the release of anabolic hormones that stimulate muscle growth. Whey protein comes in different flavors, including strawberry and vanilla, and when you add some peanut butter to it, it becomes a nutritious and healthy meal suitable for bodybuilding. A combination of 28 grams of whey protein and 2 tablespoons of peanut butter gives 288 calories, including 28 grams of protein, 12 grams of carbs and 16 grams of fat.
5. Cottage Cheese and Almonds
Cottage cheese is a great late-night meal, and has been a bodybuilding staple for decades now. Stand alone, cottage cheese is filled with excellent blends of body-needed proteins. And when combine with almonds, they provide nutrients that are suitable for building muscle. So, a cup of low-fat cottage cheese and one ounce of almonds will give you a total of 327 calories, which include 11 grams of carbs, 34 grams of protein and 16 grams of fat.
All the above insanely delicious and nutrient packed meals are great late-night meals for fitness enthusiasts looking to build muscle. So, if you can incorporate these meals into your lifestyle and ensure you eat them as late-night meals an hour prior to bedtime, then you are on your way towards achieving your fitness goals.
Read our guide on 3 Fast High Protein Breakfast Options for Muscle Gain