What Should I Eat Before Bed for Better Results?

When we sleep, our bodies do the brunt of the recovery, rebuilding and growth. To fuel these processes it needs calories, mainly from protein as protein supplies the building blocks (amino acids) the body needs to repair and rebuild muscle tissue. Therefore, if you’re going to eat before bed, make sure it’s protein-based (20-25 grams). Now, depending on how many calories you have left at the end of the day, you can also include some carbs and/or fats with your pre-bed meal, but the focus of the meal should be protein.

The reason for this is that protein helps:

  • Support recovery

  • Enhances muscle growth

  • Boost satiety

  • Reduces hunger

  • Improves sleep

  • Aids fat loss

There is no set time when calories from food have any more meaningful impact on body weight than any other time of day. As such, you can have carbs and/or fats before bed — if you have room in your nutrition plan for them without exceeding your calorie/macronutrient needs. For example, if you have 300 calories left for the day, a great muscle building snack that’s tasty and will fuel recovery and growth through the night is a bowl of protein oatmeal.

Recipe for those inquiring:

  • 1/2 cup of oats + water  = 6g of protein

  • 1 scoop protein powder = 10g of protein

  • 1 tbsp. peanut butter = 7g of protein

  • A splash of almond milk

  • = 23g total of protein