You’ve finished your work day, your bed is calling your name, and you’re more than willing to lay down and get your cherished sleep.  You’ve closed the curtains, set your alarm, said your good nights, assumed your sleeping position, and closed your eyes.  Your mind is slipping into sleep, yet your body is just waking up for work.  As you sleep, your body works on repairing the trauma you put it through during your last brutal training session.

Micro tears in your muscles are being mended and new muscle is being manufactured as you lay in a restful, sleeping state.  These events are very important in your quest for growth and change.  In fact, they are so important that you simply won’t gain size if they are never allowed to take place.  Have you given your body the proper nutrients it needs for a night of repair and construction?  If you haven’t, you’re missing an important link in the chain of events that need to take place for growth to occur.

The link that you’re missing is a fresh supply of macronutrients which your body can access to rebuild and repair throughout the night.  Consider yourself lucky that the only thing you need to do to supply the missing link is eat a proper pre-bed meal.  Your body does the rest while you’re fast asleep!  It’s a thing of beauty, you can’t deny it.

The ultimate pre-bed meal will consist of a slow digesting protein source to provide a steady source of amino acids, a healthy fat source to supply adequate calories and further slow down the rate of digestion, and a rich source of antioxidants to help reduce the negative effects of post exercise oxidative stress on your cells.  Although it sounds like you’ll need to eat a blend of exotic foods to fulfill these demands, it is surprisingly simple and tasteful as well.

The Ultimate Pre-Bed Meal will consist of three players; the protein source, the fat source, and the antioxidant source.

The Protein – Cottage Cheese

This bodybuilder’s dream food can be found at any local grocery store.  Imagine milk with 150% of it’s typical protein content and 50% of it’s typical carb content.  Imagine this milk being thick enough to eat like yogurt or ice cream.  In this case, imagination is reality because I’m accurately describing cottage cheese.  Cottage cheese is available in the same varieties as milk; skim, 1%, 2%, and whole.  The difference between varieties lies in the fat content, as with milk.  I personally recommend stocking up on 1% cottage cheese, as you’re going to be finding your fats elsewhere.  1% will give you a nice mixture of taste and low fat content.

The Fat – Natural Peanut Butter

You’ve probably seen this food on the grocery store shelf and passed it up due to its odd appearance.  You’ll know the trademark layer of oil at the top of the jar when you see it.  That layer is valuable, and you’ll want to buy peanut butter based on the fact that the layer is present.  Natural peanut butter will supply your body with a quality fat source, as well as a fair amount of bonus protein per serving.  This portion of your pre-bed meal will be the primary source of calories, which are of extreme importance when gaining weight is on your to-do list.  Many peanut butters have large ingredient lists, which are full of less than desirable ingredients.  Natural peanut butter will contain peanuts, salt, and an occasion one or two more ingredients.  Look for the shortest ingredient list you can find and stock up.

The Antioxidants – Berries

When it comes to taste and functionality, berries dominate over so many other foods.  In our case, berries will improve on the taste and appearance of our cottage cheese, all while providing functional, cell protecting antioxidants.  You have the choice of fresh or frozen when it comes to berries.  Either variety will work, and if budget is a concern, opt for the frozen variety.  You can choose any of the following berries; blueberries, raspberries, Goji berries, or black berries.  If you have another berry in mind, research your choice and make sure it is a quality source of antioxidants before incorporating it into your pre-bed meal.

Putting Everything Together

Each of the following options can be prepared as shown.  Simply mix the berries and the cottage cheese to create a sweet tasting, protein rich bowl of goodness.  Add your peanut butter on the side for dessert and you’re in for some serious taste bud satisfaction.

The 800 Calorie Option

This option will provide you with plenty of slow digesting protein and healthy fat.  If you’re in need of a calorie dense meal to help pack in the calories, this choice is for you.

1% Cottage Cheese – 3 Servings, 240 calories

Blackberries, Blueberries, or Blueberries – 7 Ounces, 100 calories

Or

Goji Berries – 1 Ounce, 100 calories

Natural Peanut Butter – 2.5 Servings, 450 calories

The 600 calorie Option

This option is for those who don’t quite need the full 800 calories, but still want a respectable pre-bed meal.

1% Cottage Cheese – 3 Servings, 240 calories

Blackberries, Blueberries, or Blueberries – 7 Ounces, 100 calories

Or

Goji Berries – 1 Ounce, 100 calories

Natural Peanut Butter – 1.5 Servings, 270 calories

The combination of these foods is hard to beat when it comes to taste, macronutrient content, functionality, and ease of preparation.  Consume this calorie rich meal every night before bed to take your nutrition game to the next level.

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By Ryan Miller
Creator of Growth Stimulus Training
Bachelor of Science, Biochemistry