9 Muscle-Building Bedtime Snacks

9 Muscle-Building Bedtime Snacks

Pairing a protein-rich food with a healthy fat can help to slow down digestion, providing your body with vital nutrients throughout the night. Sure, many people advocate that nutrient timing is completely irrelevant, but, for those who do believe, click ahead to see some of the best muscle-building bed time snacks.

Almond Butter

Almond butter (with hopefully just one or two ingredients listed) contains invaluable heart-healthy fats as well as slow-digesting proteins. Almond butter, unlike peanut butter, comes from an actual nut and not a legume, rendering it safe for strict paleo eaters.

For more on almond butter recipes, click here.

Canned Tuna

Making a meal doesn't get any easier than cracking open a can of tuna. While it's important to consider mercury levels in any fish you eat, the protein content of canned tuna is rich enough to fuel any active person's muscles before bed.

To add some healthy fats to your tuna, stir in olive oil.

Casein Powder

Casein is a type of protein that is released slowly to the body. This means that your body will reap the benefits of steadily receiving amino acids while you sleep.

To add some healthy fats to your casein shake, mix in coconut oil.


There are plenty of types of cheese, but some are healthier than others. While you may wish to steer clear of low-fat cheeses, everyone has different interests in terms of which cheese he or she is comfortable eating. With full-fat and low-fat options, though, you'll find a rich source of protein regardless of fat levels.

Take advantage of cheese's lack of carbs by eating it with low-carb green vegetables before bed.

Cottage Cheese

A great food to eat at any time of the day, cottage cheese is the quintessential muscle-building nighttime food. Rich in casein, cottage cheese slowly releases protein to your body throughout the night. Fat-free varieties have more carbs than their full-fat cousins, allowing you to meet your macronutrient needs in more way than one.

For more on cottage cheese recipes, click here.

Greek Yogurt

Greek yogurt is both protein- and calcium-rich. When paired with a healthy fat source like flax seeds, this bedtime snack's nutritional profile is perfect for repairing torn muscle fibers all night long.

Tired of Greek yogurt? Try another type of yogurt.


If you haven't noticed, dairy products are staple pre-bed muscle-builders. Unfortunately for those who stay away from cow's milk, dairy products are the best natural source of slow-digesting casein. A glass of whole milk combines casein with fats, creating the ultimate slow-digesting protein scenario for bedtime.

Peanut Butter

Many people look to nut butters, including peanut butter, as a great source of protein. Yes, peanut butter does contain protein, but this food in its natural form contains more healthy fat than anything else. These fats, mixed with peanut butter's protein, are digested slowly by the body, allowing your muscles to tap into it for fuel while you sleep.

For more on peanut butter recipes, click here.


Many people's diets lack omega-3 fatty acids. Salmon is incredibly rich in both protein and the heart- and brain-friendly omega-3s. A piece of salmon cooked in olive oil is a great meal to have before bed for muscle-conscious diners looking for more of a meal than a snack.