We were all there at some point. It’s getting late, it’s time for bed, but you’re feeling hungry. You won’t be preparing a healthy meal at this time for sure. So you could just get a late night snack, right?
However, a nighttime snack can destroy your workouts and nutritional progress. How do you know which snacks are healthy and how to keep your winnings instead of ruining them? Should you eat something light before bed?
There is a lot of controversy in the fitness industry about nighttime snacks. Some claim that eating before bed is essential to maintaining lean muscle mass, while others say that this habit leads to fat gain. To be honest, the truth lies somewhere in the middle.
If you are looking to get bigger or gain muscle mass, it is a good idea to have a protein-rich snack before bed. At the same time, however, you need to be careful about the calories and the amount of carbohydrates you consume to prevent weight gain.
Healthy nighttime snack ideas
Here are some snack ideas that are guaranteed to curb hunger, support muscles, and at the same time not add too many carbohydrates to gain excess fat.
Cottage cheese is a staple in the diet of any bodybuilder or fitness athlete. One cup has only 163 calories and six grams of carbohydrates. It also contains a whopping 28 grams of protein and large amounts of calcium, iron, selenium, and vitamin A.
Getting enough calcium in your diet will strengthen your bones, improve cardiovascular health, and promote fat loss. Low-fat cottage cheese contains all of the essential amino acids necessary for muscle growth without adding too many calories to the snack. This healthy snack goes well with avocados, cucumber, tuna, almonds, and vegetables.
A cup of cottage cheese with a little green will satisfy your hunger and keep you full until late in the morning.
Ok, we said you wouldn’t cook, but making an omelette is a five minute chore. Eggs are packed with protein and amino acids. If you’re hungry at night or want a quick snack, make yourself an omelet.
Add some mushrooms, peppers, spinach, or chicken breast for extra protein and flavor. Eggs are a great choice because of their high protein content. They also contain significant amounts of copper, calcium, iron, potassium, and zinc and magnesium to help you sleep better.
Eggs are also an amazing food that will help you lose excess fat. Read why here.
Casein is a slowly digested protein that promotes both muscle growth and fat loss. It contains more calcium than other types of protein and allows nutrients to be released steadily into the bloodstream. Recent studies have shown that casein is better for gut health than soy and meat (read the study here).
It is also one of the highest quality sources of protein available. Most fitness athletes drink casein shakes or use casein powder to make healthy snacks and desserts like high-protein pancakes or ice cream.
Greek yogurt with nuts or flax seeds
Greek yogurt is high in probiotics and contains twice as much protein as regular yogurt. It also has a thicker, creamier texture and a delicious taste. Greek yogurt is a great snack because of its high protein content. It also benefits digestive system health and keeps you full longer.
You can mix it with almonds, walnuts, flax seeds, and even peanut butter. This type of yogurt contains less lactose than other dairy products, so it is safe for people with lactose intolerance.
Looking for healthier ideas for late night snacks? Try low-fat peanut butter, celery sticks and cottage cheese, protein pancakes, vegetable sticks, or low-carb protein bars.
Avoid eating carbohydrates before bed. Limit your fat intake in the evening unless you are on a ketogenic diet. Choose high protein snacks that will provide your muscles with a steady flow of nutrients.