If your goal is gaining muscle mass, then you should know that consuming enough calories and proteins is just as important as working out.
It’s vital you provide your muscles with enough protein before you go to sleep. But, if you consume too much calories before going to sleep, they will be stored as fat, so it better to consume meals rich in calories earlier in the day.
Still, if you consume a small amount of calories one or two hours before bedtime, it can help you gain muscle mass without storing too much fat.
1. Canned tuna and olive oil
If you don’t have the time or you are just too tired to prepare food before going to bed, then your best choice is canned tuna with a little bit of olive oil. Olive oil and tuna are one of the best combinations because tuna provides you with a lot of protein and olive oil is rich in healthy fats.
165g of tuna and a bit of olive oil contain: 42g of protein, 0g of carbs, 6g of fats and 220 calories.
2. Almonds and cottage cheese
Another amazing meal you can have before bedtime is a combination of almonds and cottage cheese. This meal stop your junk food cravings and because you digest it slower, your body gets a slow and balanced release of nutrients while you are asleep, which helps you to gain muscle mass.
1 ounce of almonds and 1 cup of low – fat cottage cheese contain: 34g of protein, 11g of carbs, 16g of fats and 327 calories.
3. Greek Yoghurt and Chia Seeds
Greek yoghurt is one of the healthiest, sweet products you can find if you want to consume more protein and nutrients. Greek yoghurt, berries and chia seeds make the perfect antioxidant meal rich in omega – 3, protein and fiber.
1 cup of Greek yoghurt and 1 tbsp. of chia seeds contain: 23g of protein, 14g of carbs, 3g of fats and 180 calories.
4. Peanut butter and whey protein
Whey protein helps you gain muscle mass by supplying the body with essential amino acids which are vital for achieving muscle growth by stimulating the anabolic hormone production. Generally, people don’t like consuming whey protein on its own, but it can be tasty if you consume it with peanut butter or other kind of nuts.
2 tbsp. of nuts or 28g of peanut butter combined with whey protein contain: 28g of protein, 12g of carbs, 16g of fats and 288 calories.
5. Raw vegetables and low-fat cheese
Consuming a large amount of products rich in fats before going to sleep results in poor sleep, so the best choice is the combination of low-fat cheese and raw vegetables. The cheese provides enough protein in order to gain muscle mass and the raw vegetables, such as cucumbers, tomatoes, broccoli or other, increase your fiber, mineral and vitamin intake.
150g of low – fat cheese and 200g of raw vegetables contain: 36g of protein, 7g of carbs, 10g of fats and 270 calories.
6. Flax seed oil and casein
Casein is one of the favorite products of bodybuilders because it provides slow-digested protein and prevents muscle breakdown while sleeping.
To make casein even better and beneficial, combine it with flax seed oil. This mix helps you reduce the risk of liver diseases, decreases the blood pressure and helps you avoid cholesterol problems.
1 tbsp. of flaxseed oil and 28g of casein powder contain: 20g of protein, 3g of carbs, 2g of fats and 221 calories.