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Your metabolism never takes a break, even while you sleep. Give it the energy it craves with easy-to-make snacks that fuel muscle growth!
Inexperienced dieters commonly believe anything consumed in the hours right before bed goes directly to body fat stores. Sounds like a nightmare for your physique! The real nightmare is that they end up going to bed hungry, wake up with minimal energy, and wonder why they feel like crap despite being disciplined.
Wake up! Your metabolism never fully shuts down, even overnight. Eating too many calories or bad foods before bed adds fat to your frame, but not all nocturnal noshing begets extra body fat.
The trick is to be smart before sleep time. If you snack late, make room for the extra calories earlier in the day to obey your target calorie limit. Choose foods which fuel muscles, keep hunger levels low, and promote stable blood glucose levels … so your brain doesn't wake up your body.
These six snacks provide quality nutrition that supports fat loss and muscle building, helping you forge the body of your dreams:
Considered a classic night-time nosh by many health enthusiasts, cottage cheese with natural peanut butter is a snacking no-brainer.
Cottage cheese is ideal before bed because it includes lots of casein protein, which releases slowly into the body. This ensures a steady supply of amino acids through the night.
Adding natural peanut butter to this snack increases digestion time, enhancing the snack's ability to control hunger.
Keep the peanut butter to a tablespoon or less to avoid heavy calories!
Salmon is a perfect pre-bed food source because it's high in proteincontent and contains healthy omega fats. Many people fall short in omega fat content. This goes a long way to supporting your overall health!
Add salmon with salad to add bulk and fiber for the perfect low-carb option before turning in.
Like cottage cheese, Greek yogurt is high in protein and packs a calcium punch. Boost the healthy fat content of this low-fat snack with some flaxseeds.
Together, these deliver a steady dose of fiber, protein and omega fats!
If you crave cheese, this is your pre-bed meal. Regular cheese is high in saturated fat, so opt for a reduced-fat variety with a healthy dose of protein.
Cheese is carb-free, making the fat/protein combination just what you're looking for! Include raw green veggies (cucumbers, celery or broccoli) for some negligible calories.
Tuna is a great option for people wanting minimal prep work. Canned tuna packed in water is fat free, so it's important to add healthy fats to boost the staying power overnight.
Drizzle one tablespoon of olive oil over the tuna and serve with a bed of spinach for an iron-packed snack that prepares you for the day to come.
If solid food isn't your forte before bed, consider a casein protein shake. We discussed the benefits casein provides in cottage cheese earlier. But you can also get it in protein powder!
Most casein shakes are low in fat. To overcome this, add fats by stirring in a tablespoon of coconut oil, which provides heart-healthy medium-chain triglycerides.
This snack contains approximately 200 calories and helps repair muscle overnight.