If you’ve hit a muscle growth plateau, changing your workout routine might not be the answer – instead, the way you eat should be inspected first.
Proteins are the building blocks for your muscles – are you getting enough of them? Or maybe the more important question is this: are you providing your muscles with enough protein to last all through the night?
Eating big and heavy before bed will result in body fat gains, but snacking on the right type of food about an hour before you go to sleep brings good news for your muscles. We’re not talking about cookies and ice cream here. Optimally, your snack should count from 250 to 300 calories, consisting of plenty of quality protein and an adequate amount of healthy fats, and the one-hour window gives your organism enough time for proper digestion.
Picking the right foods is essential for keeping your body in an anabolic state and enabling optimal muscle growth and recovery. Need some ideas?
Check out these healthy late night snacks that will help your body prevent entering a catabolic state of muscle degeneration and keep on building and rebuilding muscles while you sleep instead.
1. Deviled Avocado Eggs
One eggs provides more than six grams of high quality protein, which makes it a staple food in the bodybuilding diet. But stop demonizing the yolk – it’s rich in vitamins and minerals and actually contains all the healthy fatty acids that eggs have to offer, so eating whole eggs is important for getting all their essential nutrients. Besides all that, we love eggs because they can be prepared in so many ways and they play well with lots of other foods too.
Have you ever had them with avocado?
Deviled eggs with avocado is what we’d call a perfect healthy protein-boosted snack before bed. It’s a clean and nutritious mini-meal that will effectively soothe your cravings. That being said, 2 whole eggs and 2 ounces of avocado provide a total count of 244 calories, including 14 grams of protein, 6 grams of carbs and 18 grams of fat. And it’s super delicious!
2. Cottage Cheese and Almonds
You should always have some cottage cheese in hand for the sake of satisfying late-night munchies.
This delicious product packs an excellent blend of much needed proteins. To further slow down their digestion, you can combine cottage cheese with natural peanut butter or even better – nuts. Almonds have proven to be superior to other nuts when it comes to bringing cost-effective healthy fats to your dinner table. Besides preventing your body from starving, this tasty snack will give it a slow and steady release of nutrients to occupy its attention and focus it on muscle building during sleep.
By the way, 1 cup of low-fat cottage cheese and 1 ounce of almonds will provide you with a total of 327 calories, including 11 grams of carbs, 34 grams of protein and 16 grams of fat.