Do you know when you make most of your gains? Most of you probably guessed at the gym, after all that pump does feel amazing. Well, as it turns out, you’re wrong. When you are at the gym you are actually damaging your muscle tissue! It’s when you are resting, and sleeping in particularly, that your body gets to work repairing those muscles and making them bigger than before.
When you sleep, your body is also producing testosterone. In fact, it produces more testosterone while sleeping than any other time of day. Given that your body is doing so many important things during those 8 hours you should obviously pay very close attention to what you are eating. There are tons of articles out there about the best foods to eat pre and post workout, but not nearly as many about what to eat before bed.
Today, we’ve put together a list of our top 6 favorite foods to eat before bed. These are all bodybuilding staples that, when incorporated into your diet before bed, will definitely help you build more muscle.
1 – Casein Protein Powder
Just about every bodybuilder is familiar with whey protein isolate. In fact, go to any popular gym and you will likely see people chugging down a smoothie that contains it. However, casein protein doesn’t get the same attention. Whey protein definitely has a purpose – it is fast absorbing making it very helpful when you need to give your body nutrients, such as after a workout.
So what exactly is casein protein? It is a slow digesting protein – basically the opposite of whey protein isolate. Now, when you are sleeping you are basically going 8+ hours without eating anything. There’s a reason your first meal of the day is called breakfast – it’s a combination of the words break and fast. Given that your body will have to wait a while before breakfast, it’s always good to feed it something slow-absorbing. This is where casein protein comes in – it takes your body much longer to absorb casein protein powder so it will keep you feeling full throughout the night.
2 – Greek Yogurt
Greek Yogurt has become extremely popular lately and for good reason – it tastes delicious and it’s packed with slow-digesting casein protein. On top of that, it’s very high in protein making it a great food for those looking to build muscle. Just make sure you aren’t buying the ones with tons of added sugar. Eating sugar before bedtime will actually make it harder to get to sleep which will definitely be bad for your recovery.
3 – Cottage Cheese
Cottage cheese has been a bodybuilding staple for decades. It’s also one of those foods you either love or hate. We’re serious – some people actually eat the stuff daily while others can’t even look at it without gagging. We get it, it’s not the most aesthetic looking food – but it will certainly help YOU look more aesthetic.
Cottage cheese is packed with casein protein. However, the advantage cottage cheese has over casein protein powder is that you can just eat it straight up. Depending on your goals you can opt for a leaner version or a fattier one – it really comes down to preference. If you do decide to mix things up, try adding in some peanut butter.
4 – Avocado
Avocados are a great source of healthy monounsaturated fats. Why are these so helpful? They boost testosterone levels in men, which as we know is responsible for things like muscle growth, fat loss, energy levels and confidence. One great way to enhance the benefits of avocados is to eat them with eggs – another bodybuilding super food. That way you get even more healthy fats and protein, with minimal carbs.
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5 – Almonds
There’s never a bad time to eat almonds really, they are loaded with healthy fats which boost testosterone production and metabolism levels. When taken with a protein source they will help further slow down the rate of protein absorption. This is particularly important before bed, which as we mentioned earlier will be your last meal for at least 8 hours!
6 – Testosterone Boosters
Ok so this one is technically a supplement, but hear us out. Testosterone boosters are loaded with natural ingredients which are proven to boost testosterone production individually. When you take them together in a supplement you benefit from a powerful synergistic effect that will have your t-levels hitting new highs. The great thing about testosterone boosters is that they can be taken any time of the day, so you can experiment to figure out what works best for you.
We can understand why some people are hesitant to try testosterone boosters. When we think about hormone levels we think steroids. Synthetic hormones are obviously not something we recommend – they come with some really nasty side effects and are just not worth the hassle. To make matters worse – you lose your gains when you stop taking them! Testosterone boosters, on the other hand, encourage your body to produce more testosterone naturally. All of the ingredients are safe and legal, plus you get to keep the gains you work so hard for!
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