Build Lean Muscles While Sleeping: The Top 4 Foods You Should Eat

Your muscles don’t grow in the gym. It grows while you are resting. Getting sufficient sleep with the right nutrition is crucial to building lean muscles.

food to eat

By eating before going to bed, you will supply your body with the fuel for muscle growth and optimal recovery after an intense workout during the day.

Research has shown that by ingesting protein before bed, the protein is more effectively digested and absorbed, which gives rise to muscle protein synthesis. Research has also shown that consuming protein or carbohydrate before bed will boost your metabolism. Having a high metabolism will help you minimize fat gain, as you try to build lean muscles.

So, what type of foods should you eat then?

In this article, we will look at the top 4 choices of foods to take before going to bed:

#1 – Greek Yogurt

salad that helps keep up your fitness

This is my favorite choice. Not only is it high in protein and healthy, you also don’t have to spend much time preparing it as it is packed in a small container.

So, the next time you are in the supermarket, grab a few Greek yogurt to keep your muscles well-fuelled during the night. You can also eat the greek yogurt with fruits such as blueberries, oranges or strawberries.

#2 – Cottage Cheese

Cottage cheese is a staple food among bodybuilders. It is low in calories and contains casein protein, which will ensure the release of amino acids into your muscles throughout the night.

You can take cottage cheese with scrambled eggs to give it a soft and creamy texture, or spread it on your toasted whole wheat bread.

#3 – Canned Tuna

Canned tuna is rich in protein and omega-3 fatty acids. Omega-3 fatty acids will help to lower blood pressure, reduce inflammation, and reduce the risk of heart disease. If you have some reservations on whether canned tuna is healthy, here are 29 nutrition benefits of canned tuna.

You can eat tuna with salad and olive oil for some healthy fats. You can also eat your tuna with low-fat mayonnaise on whole wheat pita bread. Go ahead and try it out.

#4 – Casein Protein

If you just want something simple and easy to make. Get a casein protein shake. Casein protein shakes are low in calories and its slow-digesting benefits is a great option to take before going to bed. You can take casein protein with a handful of nuts such as walnuts, almonds or pistachio.

Go for casein over whey protein before bed, as whey protein is fast-digesting and would be more suitable to consume after your workout.

Compilation of Food Choices

Here are some compilations of the food combinations for you to mix around and eat on different days:

No.      Food choices

  1. Greek yogurt with blueberries
    2. Greek yogurt with strawberries
    3.         Greek yogurt with oranges
    4.         Cottage cheese with scrambled eggs
    5.         Cottage cheese with whole wheat bread
    6.         Canned tuna with salad
    7.         Canned tuna with whole wheat pita bread
    8.         Casein protein with almonds
    9.         Casein protein with walnuts
    10.       Casein protein with pistachio


You now know the types of foods to eat before going bed. Start to incorporate these foods into your daily meal plans to give you an edge in terms of building lean muscles.

Over to You

Let me know in the comments below your thoughts on the foods to eat before going to bed?

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Author: brianlewis

Esquared is a healthy fitness club