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How to Eat Before Bed to Lose Fat & Build Muscle

Q&A from my personal training group on eating before bedtime


Hi Nick, I’m currently on a weight training programme and eating five meals a day. My last meal is consumed at 8:30 pm, but I go to bed at 1 am, so that’s over four hours with no food.

Is it important that I have one final meal before bed, or if I have my calorie quota in my five meals should I not be looking to eat again?

If I should eat again say around 10:30 pm to 11:30 pm, what’s the best thing to eat? I’ve heard casein is best for its slow release, but is there any natural food I can eat which is quick and easy to prepare; I’m thinking cottage cheese or full-fat milk?

Answer: (Nick)

Casein is the best of the protein powders when retiring, yes.

However you can always eat something solid too, so long as it’s a “calming” food, i.e., one that will increase GABA or serotonin in the body. Turkey and cottage cheese are two good options here.

As for eating late after achieving your calorie quota, my own view is that: 1) it depends upon your goals; if it’s fat loss, then definitely don’t eat more, and 2) regardless of goals, perhaps you should space your meals out a bit better so that you don’t hit your “calorie limit” four hours before bed.

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