To build muscle mass, your diet can be said to be more important than your training. This is because even if you give plenty of time to your muscles and perform your chosen exercises properly, it doesn’t mean that you’ll grow bigger.
Well, at least not until you gain plenty of calories and important nutrients that are needed to trigger muscle growth. If you feel like you could grow more muscle mass than you do now, then try eating the meals below before going to sleep.
These meals shouldn’t contain more than 200-350 calories as it can cause you to grow useless body fat. Also, try to consume these meals at least two hours before going to sleep so that you could properly digest your meals.
Meals to Eat Before Going to Sleep
1. Greek Yogurt With Chia Seeds
Greek yogurt contains plenty of B group vitamins, some minerals, protein, and healthy fats so can be a great addition to a healthy diet. But if you eat Greek yogurt together with Chia seeds, then it becomes even more nutritious.
This is because Chia seeds are similar to eggs as they contain all important minerals and vitamins. The primary differences are that Chia seeds have a lot more nutrients than eggs, contain lots of insoluble fiber, and have more calories.
By eating a small bowl of Greek yogurt with a tiny amount of Chia seeds, you’ll get 180 calories, 23 g of protein, 3 g of fat, and 14 g of carbs.
2. Green Vegetables With Nuts
Eating green vegetables can be annoying as they take a long time to chew. But it can be avoided if you blend them into smoothies. To enjoy their health benefits and provide the body with more calories, protein, and healthy fats blend green vegetables together with 30 g of nuts.
You can choose any type of nuts you like peanuts, almonds, hazelnuts, or any other type you like. Also, pour at least half a glass of water so that your smoothies would be drinkable.
By preparing this meal, you’ll get about 195 calories, 11 g of protein, 14 g of fats, and 6 g of carbs.
3. Deviled Avocado Eggs
Eating egg whites together with egg yolks and avocados is a great way to get plenty of high-quality protein and healthy fats. Moreover, eggs contain almost all essential nutrients that the human body need, so if your diet lacks variety, eating such foods as eggs can save you from nutrient deficiencies.
But most of these nutrients are in egg yolks, not egg whites, so you should at least sometimes eat eggs as they are without throwing away their yolks.
If you eat two whole medium-size eggs together with two ounces of avocado, you’ll provide yourself with about 244 calories, 14 g of protein, 18 g of fat, and 6 g of carbs.
4. Low-Fat Cheese With Vegetables
Eating a regular cheese provides the body with a lot of fats that take a long time to digest and can decrease your sleep quality. So, it’s recommended to eat low-fat cheese with some vegetables to aid the digestion process and avoid sleep problems.
These vegetables should provide you with plenty of soluble and insoluble fiber. Good examples are tomatoes and cucumbers together with green vegetables like spinach, kale, and broccoli.
If you buy 1% low-fat cheese, eating 200 g of it with plenty of vegetables can provide you with 339 calories, 58 g of protein, 8 g of fat, and 7 g of carbs.
Of course, you can also make these meals smaller or bigger depending on your goals, so don’t be afraid to improvise.