Bedtime is no excuse not to make gainz…
Bedtime is an essential time for any bodybuilder. Not only is it when you get your shut eye, but it’s a sensitive time where your hard work in the gym meets your hard work in the kitchen. While you sleep the nutrition you consumed during day do their job in repairing the muscle you tore down during your last lifting session. Because of this, you don’t really want to screw it up.
We’ve all been there before. It’s late, your stomach is grumbling, and you don’t know what to eat. While fruit isn’t going to be enough to hold you down, you also know it’s not wise to go for a late night pizza. What’s a bodybuilder to do? Here are 3 nutritious and delicious snacks that will help build muscle as well as a good night’s rest.
- Chia Seeds and Greek Yogurt
Yogurt is great. Did we mention that yogurt is great? Besides its wide variety (goat milk, greek, grass feed, balkian style), yogurt contains anywhere from 9g (low fat) to 23g (full fat greek yogurt) and up to 14 grams of carbs. Combined with the added 11 grams of fiber from chia seeds, topped off with some berries of your choice (strawberries and blueberries tend to go well), and you’ve got a late night snack of epic proportions.
2. Apples and Almond Butter
Apples are a good source of vitamin C and can supply you with vitamin B6 and potassium, both of which may promote proper sleep. Vitamin C reduces blood pressure, which helps with breathing and reducing blood sugar. Potassium produces electrical signals (electrolytes) which help promote a regular heart beat, which promotes healthy sleep. Two tablespoons of almond butter before bedtime has many benefits, from stabilizing blood sugar to good fats that feed your brain, joints, and heart. The high levels of magnesium will also keep you satiated the whole night through.
Here’s the nutrition facts:
193 calories 9 g fat(1 g sat); 6 g fiber; 28 g carbohydrates; 4 g protein; 14 mcg folate; 0 mg cholesterol; 20 g sugars; 0 g added sugars; 99 IU vitamin A; 8 mg vitamin C; 68 mg calcium; 1 mg iron; 38 mg sodium; 315 mg potassium
Whey Or Casein Protein with a touch of Nut butter
Besides the well known benefits of protein shakes, consuming whey or casein before bed also influences morning metabolism. 30 grams of either type of protein was sufficient to raise subjects’ resting metabolic rate 3.5 percent the following morning. This indicates that the calories you take in at bedtime or overnight are more likely to lead to muscle gain, rather than fat gain. In addition, nighttime casein provides satiation so that you won’t feel that stronger craving in the morning.
A touch of peanut, almond, or cashew butter adds good fats as well as stabilizing blood sugar which leads to a great night’s sleep…and gainz!
These are our top 3 bedtime foods for maximum benefits. Try these meals before bed or post up some of your own creations in the comments section below!
