Are you trying to build muscles and you find it harder to put on mass? Then you should probably try eating food before going to sleep. Confused? Let us make it clear that eating food before bed is not fattening when your intake is high on proteins. Just make sure you eat carbs and do not go overboard. Restrict yourself to small quantities of food. Also, sleep is an important part of the muscle-building process and if your main aim is to build muscles, ensure that you get at least 6-8 hours of sound sleep. Maximum muscle building does not really happen while working out but later when we sleep. Sleep helps our body to repair cells and ease out work out strain allowing growth hormones to be more active. Feeding proteins before going to sleep act as a fuel and enable muscles to tap into nutrients making the muscles stronger. Here’s a list of ideal snacks to eat before sleep to enable better muscle growth.
Paneer contains casein proteins. Casein is slow- digesting protein that breaks down gradually at a low rate and provides the muscles with amino acids required by the muscles. Paneer is also rich in Calcium that makes our bones stronger.
Yogurt or Home-made Dahi
Being a probiotic, yogurt or simple curd is rich in protein and calcium. The protein found in yogurt helps in building lean muscles. You can add a pinch of salt in curd to increase taste.
Fish has a high protein content and it also carries omega 3 fats. A lot of people face Omega fats deficiency. Grilled fish is a good option for such people and it is beneficial in a long run. Have it an hour before you sleep and you are good to go.
Chicken Breast with Salad
Although chicken is digested faster than paneer when eaten with salad or ghee, the digestive process slows down the process. It releases amino acids in desired quantity throughout the night which is helpful in muscle-building.
Peanut butter with Whey Protein
Whey Protein is a staple food for most gym-goers. It is relatively cheap and easily available in the market. Whey is rich in essential amino acids and helps in muscle growth. If your goal is to gain mass, whey protein is highly recommended. Simple peanut butter or flavoured peanut butter can add a little treat since it enhances taste and also helps in muscle growth.
Casein protein is a supplement and if you allowed to take in supplements, casein protein is a good idea. It provides a slow digesting form of protein and keeps releasing amino acids which last through the night. You can also have it in the form shake and add a spoonful of peanut butter and almonds to add essential fats since casein shakes are low in fat.
Flax seed in shake or yogurt
Flax seed is a healthy fat and has many health benefits like decreasing inflammation and lowering cholesterol. You can simply add flaxseed oil to your casein protein shake or have it with yogurt.
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