Weather you are a Bikini, Physique, classic or pro bodybuilder your goal is to stay lean and to build new muscle so the general goal is always the same for most of us
in that case you need to know what you should or should not consume before sleeping,
as you know that once you are hitting the gym your body will be in an anabolic state outside the gym 247 which means you need continuously to feed your muscles to build new fibers specially during sleep your body will be in the maximum anabolic state to build new muscle fibers so what you really need before bed?
MUSCLE BUILDING DURING SLEEP
Your muscles will need amino acids to repair and recover which is broken from protein and as we all know growth hormone works in the highest start during night sleep which will boost the amino acids to recover, build muscles and lose fat so in order to that you need to know what you should have on your last meal before going to bed
A high protein meal is a must in your last meal, with eating a high protein portion you ensure your body to have the fuel to recover the muscles and provide those amino acids needed and the amount of protein depends on your size so starting from 7 ounce to 20 ounce (200 grams up to 600 grams) of protein portions
the carb intake will depends on your diet, conditioning, size, target , are you on gear and HGH / Insulin or not ,so there is no rule that you should consume carbs, most bodybuilders they cannot cut carbs completely but others will feel bloated and lose their shredding if they consumes carbs before bed time
so for carb intake you have to make sure it works for you
Healthy fats is always good to help recover muscle fibers so adding avocado, olive oil or peanut butter to your protein meals is great, but again some athletes doesn’t work for them, so general rule is to watch your calories because if you add lots of carbs and fats even healthy ones it is still calories that could not be consumed and result is adding fat so I always stick to the program which I follow based on my trainer/ doctor or my own diet trials
it is always good to consume fibers before going to bed , The reason is fibers will just swipe all the consumed food all days and clean your colon by morning which if you keep on doing it you will have a very comfortable gut in the morning, bear in mind that you should be consuming fibers all day long not only before bed
make sure you drink lots of water along
I would suggest adding fiber supplements to your last meal will be good and the most popular supplements will contain Psyllium husk and/or Chia seeds
YOUR VERY LAST MEAL
After you had your supper meal we recommend to sleep after 1 hour from consuming that meal so as to allow the content in your stomach to move to your intestines
just before bed you can have a cottage cheese or casein protein that will allow a long release protein during night and will prevent mid-night hunger
FOODS YOU SHOULD AVOID BEFORE GOING TO BED
high calories food, fried food, sugar by all means , if you have that food you just added lots of unnecassery calories in your system and also you are losing your growth hormone levels which is needed to boost muscle recovery
What is good to eat before bedtime?
Before bedtime, it’s good to eat light, easily digestible foods like Greek yogurt, a small bowl of oatmeal, a banana, or a handful of almonds, avoiding heavy, spicy, or high-fat foods that can disrupt sleep.