6 Best Protein-Rich Meals To Eat Before Bed
For a healthy diet and lifestyle, adding adequate protein to your meals is key. While recommendations may vary according to countries and other factors, 10 to 35% protein is necessary for adults generally.
Another way of measuring protein intake is 0.8 grams per kilogram of body weight. Athletes and performers benefit from protein as it maximizes muscle growth and body composition. People who do resistance training, intensive exercises, or lift weights will need to add more protein to their diet.
Hitting the overall daily intake is most important, but research suggests that protein timing can make a difference. Several studies indicate that protein consumed before bed can affect muscle growth positively. Protein supplies amino acids, which build our muscles. Our muscles repair themselves and grow while we sleep. Growth hormone is elevated during this time. This hormone boosts muscle growth and decreases fat. Studies have proven that if you consume an ample amount of protein right before bed, you’ll take full advantage of this spike in growth hormone and maximize muscle gains. This happens because you’re providing the amino acids that are needed for repair and growth.
But is this applicable for everyone? Research has claimed that for sedentary, overweight individuals, a snack before bed increases insulin levels the following morning. This will cause weight gain, inability to control themselves and snack incessantly. This appears to be true of both protein and carbohydrates. Therefore, the benefits of a nighttime, pre-sleep protein snack are best recommended for athletes, sportspersons, and people who exercise intensively and regularly.
Below are ideas for 6 protein rich meals to consume right before you head to bed.
- Greek Yogurt with berries or nuts
- Three eggs (scrambled, hard-boiled, omelet)
- legumes, lentils
- Cottage cheese salad
- 3 ounces of chicken, salmon, or ground beef
- One slice of bread with peanut butter
You can add these foods to your dinner or have them as a snack. Consuming protein before bed is a great way to build muscles and maintain body composition for athletes and sportspersons.
