If you are unable to gain weight, try entering into your diet these dishes by eating them before bedtime. Suggested five combinations of foods rich in proteins and healthy fats, thanks which your muscles will grow while you sleep.
Proper nutrition for muscle gain should not end with dinner, especially if growth has stopped and fails break through the plateau.
If your goal is to gain weight, and you are finding it harder increase the weight, then you may need to extend the mode taking healthy food until going to bed.
Afraid to go too far with fats? When you encounter the effect plateau, and you feel that your progress has slowed, and you are marking time place, do not neglect night snacks. Do not know what to eat before going to bed to gain muscle without fat, afraid to increase layer without gaining meat? Provided that you are limited the right foods that contain mostly only proteins and healthy fats, you will supply the body with optimal building muscle material during a night’s rest.
- Bedtime Foods for Muscle Growth
- 1. Cottage cheese in combination with almonds
- 2. Casein protein and flax seed
- 3. Greek yogurt flavored with chia seeds
- 4. Eggs Stuffed with Avocado
- 5. A mixture of whey protein and peanut butter
Bedtime Foods for Muscle Growth
Keep in mind that these dishes are not high calories, this is what you can eat after a workout before sleep, but before that there should be another meal in 30 minutes or an hour after class in the hall. These are just small protein snacks, nutritious enough to meet your needs and prevent catabolism (muscle breakdown after exercise). what the best part is they are quick and easy to cook! But the whole daily the diet should be well planned for protein, carbohydrates and fats necessary for your body.
1. Cottage cheese in combination with almonds
Recently, the rating of cottage cheese as a protein product declined largely due to the popularity of Greek yogurt. Not less he still remains one of the highest quality and available protein sources.
Cottage cheese includes both whey and casein protein, therefore, it should be on the shopping list of all who wish diversify your protein menu.
Almonds not only provide you with essential healthy fats, but also prolongs the feeling of satiety by slowing down the digestion of protein. Wherein amino acids will stably enter the blood in small portions. This is very helpful during sleep, as you stop eat food, and your body is forced to be content only leftovers from your previous meal.
Macronutrient composition per cup fat-free cottage cheese and 28 g almonds:
- Calories: 327
- Protein: 34 g
- Carbohydrates: 11 g
- Fats: 16 g
2. Casein protein and flax seed
If you are a fan of sports, then you should give a chance casein. Casein protein powder contains slowly digestible type of protein, due to which amino acids will be gradually and continuously nourish your body all night. Obviously, when diluted with water, you will have to chop / shake it until completely dissolved.
Flaxseed oil is another set of healthy fats. Similarly, his task will be to maintain a feeling of fullness, and inhibit the digestion of protein powder. Also this product brings tangible health benefits when fighting inflammatory processes (for example, it can be used to treat rheumatoid arthritis) and lowering cholesterol. This is what is worth eating. after training before going to bed. Just add linseed oil to your casein protein shake.
Macronutrients per 1 serving (28 g) of casein protein powder and 1 teaspoon of linseed oil:
- Calories: 221
- Protein: 20 g
- Carbohydrates: 3 g
- Fats: 2 g
3. Greek yogurt flavored with chia seeds
There is hardly a person who has not heard of Greek yogurt, which can’t you say about chia seeds, we still have an exotic product, but it is already actively used by lovers of healthy eating. Being filled with live and active cultures of bio-bacteria that improve motility and digestion, this product contains a lot more protein compared to regular yogurt. In this regard, he refers to ideal food for building muscle that does not threaten redundant calories.
Chia seeds have only recently joined the ranks of superfoods for healthy eating. They abound in beneficial elements: fiber, antioxidants, a high percentage of high-quality protein and unsaturated omega-3 fats. Contrary to their small size, these seeds are of great benefit. All that is required of you is add seeds to yogurt.
The amount of macronutrients in 1 cup of Greek yogurt and 1 tablespoon chia seeds:
- Calories: 180
- Protein: 23 g
- Carbohydrates: 14 g
- Fats: 3 g
4. Eggs Stuffed with Avocado
Eggs are the most significant source of protein. This product is surrounded by a halo of fame as a benchmark among protein products. Eggs can be eaten in various forms without spending a bunch cooking time. Of all the culinary delights boiled hard-boiled egg is the most optimal and convenient option that it is better to eat before bedtime when engaged in bodybuilding.
And yes, the yolk is also considered useful, because it helps regulate the level of hormones, and saturates the body with necessary fats. It is better not to include the yolk in your food on drying, because a large amount of fat that will increase the total calorie content diet. But on a mass set they can be safely consumed in large quantities, provided that you exclude sources of harmful fats animal origin.
In turn, avocados also take pride of place in sports menu, mainly responsible for the balance of healthy fats. Can prepare in many ways? Yes. Tasty? Still would! If mixed it with yolk and bring to taste (salt and add seasoning), avocado will be a more nutritious ingredient in stuffed eggs compared to others.
Balance of macronutrients in a serving of 2 whole eggs and 60 g avocado:
- Calories: 244
- Protein: 14 g
- Carbohydrates: 6 g
- Fats: 18 g
5. A mixture of whey protein and peanut butter
Relatively inexpensive, comfortable, affordable in a wide assortment of flavors, and easily digestible whey protein remains the king of protein supplements consumed by most (if not all) gym visitors. In serum is record amount of amino acids and BCAA. Without too much thought include it in your menu.
Natural peanut butter or other healthy variety, for example almond, this is a tasty way to replenish the supply of useful fat and treat yourself sweet. Somehow peanut butter makes any food much nicer, but watch out for calories otherwise, you risk imperceptibly exceeding the daily rate. Connect it with whey protein, getting a pudding-like dessert. At add water if necessary.
Serum macronutrient content 1 serving (28 g) whey protein and 2 tablespoons of natural peanut butter:
- Calories: 288
- Protein: 28 g
- Carbohydrates: 12 g
- Fats: 16 g
We have proposed the most interesting options as can Look at a nightly diet for gaining muscle mass. You can invent dishes yourself based on your preferences and results. If you have a clear stagnation in growth, then it costs in the evening add yourself protein foods with sources of healthy fats. When everything goes according to plan and the weight goes well, you can use standard set of products for the last meal before bedtime: cottage cheese, casein, unsweetened yogurt, eggs, chicken breast, low-fat fish.
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