Foods to Eat Before Sleep for a Bodybuilder

As any bodybuilder will tell you, eating before sleep is of the utmost importance. During a period of fasting, the body begins to catabolise, or break down its lean mass for fuel. Furthermore, 75 percent of your daily human growth hormone -- needed to build lean muscle tissue -- is produced when you sleep. Consuming the sufficient nutrients before sleeping prevents muscle catabolism and ensures the body is adequately fueled for muscle growth and repair.

  1. Calories

    • The average person burns 67 calories per hour when sleeping. This means that during eight hours of sleep you will burn about 536 calories. Using this as a guide for pre-sleep calorie consumption will prevent any overnight muscle catabolism.

    Protein

    • Protein is essential for muscle tissue maintenance, repair and growth. Eating 40 to 60 g of protein immediately prior to sleeping is important to ensure your muscles stay fueled overnight. Egg whites or casein are ideal proteins at this time, providing a slower-releasing source of protein to the body.

    Fat

    • Bodybuilders recommend eating some fats with your protein before sleep. Choose healthy essential fats such as peanut butter or flax-seed oil. Consumption of these essential fats will provide a concentrated source of calories and further slow the release of your protein.

    Carbohydrates

    • As a general rule, carbohydrate intake should be minimized before sleeping. Insulin levels drop during sleep. This means that consumption of carbohydrates, especially simple carbohydrates and refined sugars, immediately prior to sleeping will likely result in the storing of unwanted fat.