What to eat before going to sleep to gain muscle mass?

Winning muscle mass is one of the most common body goals, but it is necessary to record it.This means adequate training and also a special diet.

To gain muscle, the ideal is a protein rich diet during the day.However, at night there are certain foods that can be heavy for the body, so there is reluctance to consume them.

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Review below the five food recommendations to eat at night and gain muscle mass.

Eggs and avocado

The amount of proteins that eggs have makes them one of the basic foods to gain muscle.The fatty acids they provide help control hormonal levels, in addition to being prepared in different ways to satisfy the palate.

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The avocado that accompanies the eggs is a source of energy and proteins.The training portal explains that in 2 whole eggs combined with 60 grams of avocado there are about 245 calories, 14 grams of protein, 6 grams of carbohydrates and 18 fat.

Casein and flaxseed seed oil

Casein consumption achieves that amino acids that keep the body in a state of muscle recovery and repair are released, and they are also an alternative that supplements protein.

Linaza seed oil helps digest food, reduce cholesterol and increase satiety.This healthy fat causes greater protein flow during rest hours after intense training.

A tablespoon of powder casein protein and a tablespoon of linen oil contain about 220 calories, 20 grams of protein, 3 carbohydrates and 4 fat.

Greek yogurt and chia seeds

Greek yogurt is a source of protein even greater than traditional yogurt, so it is excellent for consuming it at night.Being accompanied by chia seeds not only results in a delicious dish, but also contributes to the body with its antioxidant properties, its high fiber content and its fatty acids of Omega 3.

A cup of Greek yogurt and a tablespoon of this seed will give you about 180 calories, 23 grams of protein, 14 carbohydrates and 3 fat.

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‘Cottage’ cheese and almonds

Cottage cheese is slowly digested, becoming a perfect food to consume at night.In addition, it contains a high amount of amino acids.

The healthy fats of almonds increase satiety, regulate blood sugar levels, slow down and contribute to micronutrient absorption.

A cup of cottage cheese.

Serum protein and peanut butter

Serum protein is not only an excellent protein alternative, but also contains essential amino acids that are digited rapidly and help recovery after a training routine.

Peanut butter is a delicious serum protein companion.

A tablespoon of milk serum protein and 2 tablespoons of natural peanut butter contain 290 calories, 28 grams of protein, 12 carbohydrates and 16 fat.(F)