Who his muscle building It must ensure that its organism is also permanently supplied with a sufficient amount of high-quality proteins. This is especially true for the night, in which you should of course not set the alarm clock and pilgrimage to the refrigerator, to give you a protein-rich trifle. Consequently, for optimal muscle growth, it is imperative that you eat a meal immediately before bedtime that will provide you with a steady supply of amino acids for a period of six to eight hours. In the following we would like to suggest 5 meals to help you build muscle.

Meal 1 - Cottage cheese with almonds

Although Greek yoghurt has in the recent past tended to supplant the classic cottage cheese of number one among the most popular late-night snacks, the dairy product still enjoys great popularity among weightlifters. And with what? And rightly so, because the fact that it is one of the highest quality protein sources has not changed at all. Cottage cheese is therefore composed to a large extent of casein protein, which is absorbed relatively slowly by the organism, whereby the body is supplied depending on the total amount of protein absorbed for six to eight hours with important amino acids. In order to increase the energy content of such a late-night snack and also to provide sufficient intake of essential fatty acids, the combination of cottage cheese with almonds is ideal. Not only do almonds contain high-quality protein, they blend well with the cottage cheese, but they also slow down the absorption of nutrients into the bloodstream through the fats they contain, which further increases the half-life of the amino acids. In addition, the composition of fatty acids, which has a clear dominance of healthy omega 6 fatty acids, should not be ignored. A serving consisting of a cup of cottage cheese and about 30 grams of almonds has the following Macronutrient composition: Carbohydrates: 11 grams Protein: 34 grams Fat: 16 grams Fuel: 327 kilocalories

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Meal 2 - Casein protein and flax oil

If you do not want to rely solely on conventional foods and you are open to using supplements, then you should think about giving casein protein a good night snack. Casein protein is nothing more than an isolated milk protein, as it is also present in dairy products such as skimmed quark, cheese, yoghurt and also cottage cheese. In particular, if you do not like dairy products and still want to benefit from the long half-life of the casein, such products are the first choice. In addition, it has the advantage that you can dose such a protein powder very accurately and take in the form of a shake to you, which your digestive tract is significantly less affected during the night, as it would be the case when eating solid food. For an extra dose of healthy fatty acids, you can use various vegetable oils, all of which contain a high proportion of omega 6 fatty acids. In contrast to comparable oils, the flaxseed oil, which is obtained from flaxseed, stands out for its special properties of a health nature. These features include the anti-inflammatory effects of some phytochemicals, which may be useful for the relief of rheumatic symptoms. In addition, scientific studies have found a not insignificant reduction in the cholesterol level as a result of the consumption of flax oil. A serving of 30 grams of casein protein and a teaspoon of flaxseed oil includes: Carbohydrates: 3 grams Protein: 20 grams Fat: 2 grams Calorie: 221 kilocalories

Meal 3 - Greek yogurt with chia seeds

If you are one of those who seem to have spent their lives under a huge rock in recent years, it is not surprising that you have missed the benefits of Greek yogurt. Consequently, you should take a close look at the milk product. Like any other dairy product, Greek yogurt also contains a lot of slowly digestible casein protein, which of course is ideal for use as a late-night snack. The big advantage compared to other dairy products such as skim quark, however, is that Greek yogurt contains special bacterial cultures that can aid your digestion. The second component of this bed-and-breakfast meal is the Chia seed, originally from South America, considered to be superfood in fitness circles. Chia seeds contain many healthy micronutrients such as fiber and antioxidants, which provide numerous health benefits. In addition, chia seeds are among the few sources of essential omega-3 fatty acids. Not least because of this fact, the seeds of the chia plant are ideal for supplementing the Greek yogurt. A serving consisting of a goblet of Greek yogurt and a teaspoon of Chia seeds provides the following nutritional value: Carbohydrates: 14 grams Protein: 23 grams Fat: 3 grams Calories: 180 kilocalories

Meal 4 - Stuffed avocado eggs

For decades, eggs have been a benchmark and comparative indicator for assessing the quality of protein sources within the bodybuilding community, so it is hardly surprising that eggs are often consumed before going to bed. Above all, the yolk is full of energy and contains a large part of the high-quality protein. In addition, scientific studies have shown that the essential fatty acids of egg yolk, among other things, help to optimize the hormone metabolism of your body. But honestly, it's boring to eat some boiled eggs before bedtime? It would be much better to find a more creative way, which also offers other health benefits for your body. The solution is simple. Halve and core an avocado and fill the resulting cavities with half a hard boiled egg. Thus, you get in the truest sense of the word an avocado egg, which not only gives you high quality proteins, but also comparatively high amounts of healthy fats from the avocado. To take advantage of these benefits, you'll need two whole eggs and two small avocados. Carbohydrates: 6 grams Protein: 14 grams Fat: 18 grams Fuel: 244 kilocalories

Meal 5 - Whey protein with peanut butter

The ultimate classic among late-night snacks is undoubtedly the combination of whey protein and peanut butter, even though Whey Protein may not seem like a long-term protein source. However, this once-in-a-lifetime combination is not only extremely tasty, but is also suitable as the last pre-bed meal due to the high fat content of peanut butter, which increases the half-life of the whey protein. Particularly beneficial is the fact that whey protein contains a comparatively high proportion of branched-chain amino acids (BCAAs), which, as you know, are of great importance for building muscle and especially for your regeneration. The best way to consume this combination is in the form of a pudding, because you can make very easily. All you have to do is heat two heaped teaspoons of peanut butter along with a bit of water to make it easy to combine. Then add a spoonful of Whey Protein with a taste of your choice and stir the mixture into a consistent mass. When you buy the peanut butter, however, you should make sure that you choose a variant without artificial sugar. One serving contains the following nutritional values: Carbohydrates: 12 grams Protein: 28 grams Fat: 16 grams Fuel: 288 kilocalories

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