6 Meals to Eat Before Bed to Build Muscle

Building muscle at an optimal level requires multiple protein feedings spaced evenly throughout the day. The reason is because the body does not have the ability to store protein for later use.

Fat can be stored in adipose tissue, carbohydrates can be stored in muscle and liver, but amino acids (the digested form of protein) have no real way of being reserved for times of need. Therefore, consuming high quality protein numerous times per day is necessary to build as much muscle as possible.

Research shows that 3-6 high protein meals per day is adequate for muscle growth, with 4 being the sweet spot in most instances. The best way to go about it would be to take your daily protein needs and divide it evenly into 4 meals. For example, a 200lb individual would consume 4 evenly spaced meals containing 50 grams of protein each, assuming they follow the standard rule of 1 gram of protein per pound of body weight.

The reason for the equal division of protein among meals is because there is a threshold of protein that must be met per meal to maximize muscle growth. For most high quality sources like meat, fish, eggs, and protein powder, this is about 25-30 grams.

If you were to consume a meal with 15 grams of protein, then try to make up for it the next time with a meal containing 45 grams, it would not be optimal. Of course, it’s important to remember that things happen and every meal won’t be perfect. Consistency is the real key in the long run. But you still want to do things properly as often as possible.

Choosing the right meal before bed is crucial for a variety of reasons. From a hypertrophy perspective, sleep is a 6-8 hour period where the body is not getting any protein. It’s important to eat the proper collection of nutrients to ensure a steady stream of amino acids for that time period.

Some people may ask: why not wake up in the middle of the night to eat for more muscle growth? The reason is because sleep is so crucial for the recovery process that you don’t want to disrupt it in any way.

You actually would want to eat foods that complement sleep quality if possible (more on this later).

To ensure a steady stream of amino acids throughout the night, it’s important to pair protein with a fat source to slow the digestion of the meal as a whole. Some people will take a casein protein before bed as it is slow digesting by nature.

Carbohydrates are the variable nutrient in the equation. Many people consume the bulk of their carbohydrates around the workout. Carbs before the workout provide energy for the session. Carbs are also a viable option post workout because muscles will be more sensitive to them, allowing for better uptake.

However, carbohydrates can also increase serotonin. Serotonin can help relax the body, which obviously can improve sleep. People who have trouble with sleep may want to shift their carb intake to nighttime.

It’s important to understand that the nutrient timing strategies discussed here work within the context of a specific macronutrient and calorie counting diet. You are not adding protein, carbohydrates, and fats to the existing diet; you are simply moving nutrients and meal times around.

The meal suggestions below have enough complete high quality protein and healthy fats to check all the boxes necessary to continue building muscle throughout the night.

1. Chicken, Rice, Avocado, and Olive Oil

Chicken and rice is the staple bodybuilding meal for all serious lifters. It is usually paired with a vegetable like broccoli, but that meal wouldn’t have sufficient fats to slow digestion.

Fiber will also slow digestion but a serving of broccoli will only have about 3 grams. This is why the substitution of avocado works out perfectly. Avocado is a great source of monounsaturated fats and is often overlooked as a fiber source as well.

A half of an avocado will have about 15 grams of fat and 7 grams of fiber. This is a unique blend as most fat sources will not have that much fiber. Adding avocado is an easy hack to slow the digestion of any meal devoid of fats and fiber. It doesn’t require any cooking or major preparation and goes well with a variety of foods.

Olive oil, whether used in cooking or added to the final meal, is another easy way to add more fats.

2. Steak and Potatoes

The cut of steak for this meal is important since you want to choose something that isn’t too lean, so top round and London broil are likely out of the equation.

A ribeye, T-bone, or filet mignon would be perfect options for this meal.

Potatoes are high in carbohydrates but are a starch, which means they digest and assimilate slower than simple sugars. Potatoes also contain fiber, especially if you choose to eat the skin.

3. Bacon and Eggs

Breakfast for dinner is always a good idea. This meal option is good for people who want to avoid carbohydrates completely.

The eggs should have enough fat by themselves, depending on how many yolks you choose to eat. But you can add even more by choosing regular bacon as opposed to something leaner like turkey bacon.

If you want to carbohydrates in the meal, the best addition would be oatmeal. Oats are a slow digesting carb, and contain both soluble and insoluble fiber.

4. Whey Protein and Peanut Butter

Earlier we mentioned casein protein, which is a slow digesting protein powder. But some people may not want the expense of having to buy two different protein powders for two different situations.

Just like any other meal combination, adding a fat source to a rapid digesting protein like whey will slow down digestion. Peanut butter is the easiest and least expensive way to do so, plus it tastes great blended with most protein powders.

You could also use almond butter or cashew butter.

Some brands have protein blends, containing whey, casein, and other protein sources. A brand like Syntha-6 is a protein blend and also contains 6 grams of fat per serving, which is a good hybrid protein option before bed.

5. Greek Yogurt with Almonds

Aside from the protein shake, the food options up to this point have been full meals. In certain instances you may want something a little lighter, especially if it’s really close to bed time. People don’t want something sitting heavy in their stomach immediately before trying to sleep.

Greek yogurt with almonds is a quick, easy to eat meal that satisfies the protein and fat requirements to build muscle throughout the night. Truthfully you could choose any type of nut to go along with the yogurt. Nuts with the highest concentration of fats include Brazil nuts, macadamia nuts, and walnuts.

6. Metrx Protein Bar

Metrx Colossal protein bars have the highest combined fat and protein content of any bar. While there are slight nutrition variations among flavors, on average they contain about 10 grams of fat and 30 grams of protein.

As a result they are considered a meal replacement as opposed to an average protein bar. This is the most convenient option as it requires literally zero preparation. In addition all the flavors taste great.