Build Muscle And Sleep Well At Night



So how you build muscle at night while sleeping.It’s million dollar question?



Ans: Your body while in rest digest much better then at stressed or waking mode,because the gut bacteria work more actively when you are not in stress .At night during sleeping body is out of stress ,that’s why bacteria utilize food more in making energy, muscle, hormones.

Cottage Cheese


Helps Build Muscle While You Sleep Cottage cheese is high in nutrients, and tends to be low in fat and calories. While this is great for watching your waistline, it is not what makes it a remarkable bedtime snack. Cottage cheese is predominantly made up of a milk protein called casein. Casein is a slowdigesting protein that is well-known to sustain overnight muscle repair and growth.

This means it can actively help build muscle while you sleep, which is why it is such a popular late-night snack in bodybuilding communities. A 4-oz (½ cup) serving provides 13 grams of protein, which is more than two boiled eggs. This high protein content also helps you feel full and satisfied, ensuring you go to bed with a happy stomach

Bottom Line: Cottage cheese is rich in slow-digesting protein, which is great for sustained nutrition. It keeps you feeling full and helps build muscle while you sleep.


Bananas Boost Weight Loss and Relaxation



Bananas are a great dietary source of potassium. One medium-sized banana (118 grams) contains 9% of the RDI. A potassium-rich diet can help lower blood pressure, and people who eat plenty of potassium have up to a 27% lower risk of heart disease .

Bottom Line: Bananas are a nutrient-dense, no-fuss food. They contain fiber and resistant starch for fat loss, as well as relaxing tryptophan to help you sleep better.

Turkey Provides Protein and Helps Regulate Sleep


Protein actually aids weight loss in two ways :

  • Increases calories out by raising your metabolic rate.
  • Decreases calories in by keeping your appetite in check

Bottom Line: Turkey is a lean meat that contains high-quality protein. It is also high in tryptophan, which promotes sleep.

Canned Tuna Benefits Overall Health and Well-Being


Not only is canned tuna an easy and filling snack before bed — it’s also a wonderful food source of vitamin D. Just 3 ounces (one small tin) of tuna contains 50% of your daily vitamin D requirements (23). The other reason to choose tuna is because of its healthy omega-3 fats. Omega-3 fats are incredibly important for optimal body and brain function. Frankly, we should all be eating far more omega-3 fats.

Bottom Line: Tuna is a highly practical bedtime snack. It is a fantastic source of vitamin D and omega-3 fats. These nutrients are important for overall health and well-being.