You can eat before bed. If you want to build muscle mass, supplying enough protein is just as important as training.
Muscles need to get their protein injection before bed, but if you eat too much calories in the evening, they will be converted into fat, so high calorie meals are much better to eat early in the day. In the other hand, if you eat a low calorie meal for one, two hours before bedtime, it will help you build muscle without creating fat.
1) Canned tuna in olive oil
If you do not want to prepare complicated meals before going to bed, eat a can of tuna with a hint of olive oil. It is good to eat tuna with olive oil because it is a source of healthy fats essential for maintaining health, and tuna in turn contains a lot of protein.
One can of tuna (165 g) contains 220 calories, 42 g of protein, 0 g of carbohydrates and 6 g of fat.
2) Cottage cheese with almonds
This is another great meal before going to sleep, which will satisfy your hunger. When you eat cottage cheese with almonds, both products are digested more slowly, so your body gets a constant supply of nutrients during sleep, which is good for building muscle mass.
One glass of skimmed fat 30g contains about 327 calories, 34 grams of protein, 16 grams of fat and 11 grams of carbohydrates.
3) Whey protein with peanut butter
Whey protein is known for its high quality amino acids that stimulate the production of anabolic hormones necessary for muscle growth. Whey protein consumed alone may not taste good to you, but in combination with peanut butter or other nuts it is delicious!
Two tablespoons of nuts or 28 grams of peanut butter with whey contain 288 calories, 28 grams of protein, 16 grams of fat and 12 grams of carbohydrates.
4) Skimmed cheese with raw vegetables
Eating greasy foods at bedtime can cause sleep problems, so choose a low fat cheese. You'll get protein all the time, and raw vegetables like tomatoes, cucumbers, broccoli or any other source of vitamins, minerals and fiber.
A meal of 150 g of cheese and 200 g of vegetables will give you 270 calories, 36 g of protein, 10 g of fats and 7 g of carbohydrates.
5) Greek yoghurt with chia seeds
Greek yogurt is extremely popular among bodybuilders because it is sweet but healthy with this product providing more nutrients and protein than regular yogurt. The combination of Greek yoghurt with chia seeds and blueberries or strawberries will provide you with antioxidants, fiber, omega-3 fatty acids and protein.
One glass of Greek yoghurt with a spoon of chia seeds contains 180 calories, 23 grams of protein, 3 grams of fat and 14 grams of carbohydrates.
