Nocturnal Noshing: 6 Snacks You Can Eat Before Bed

Your metabolism never takes a break, even while you sleep. Give it the energy it craves with easy-to-make snacks that fuel muscle growth!

Inexperienced dieters commonly believe anything consumed in the hours right before bed goes directly to body fat stores. Sounds like a nightmare for your physique! The real nightmare is that they end up going to bed hungry, wake up with minimal energy, and wonder why they feel like crap despite being disciplined.

Wake up! Your metabolism never fully shuts down, even overnight. Eating too many calories or bad foods before bed adds fat to your frame, but not all nocturnal noshing begets extra body fat.

The trick is to be smart before sleep time. If you snack late, make room for the extra calories earlier in the day to obey your target calorie limit. Choose foods which fuel muscles, keep hunger levels low, and promote stable blood glucose levels … so your brain doesn't wake up your body.

These six snacks provide quality nutrition that supports fat loss and muscle building, helping you forge the body of your dreams:

1
Cottage Cheese With Natural Peanut Butter

Considered a classic night-time nosh by many health enthusiasts, cottage cheese with natural peanut butter is a snacking no-brainer.

Cottage cheese is ideal before bed because it includes lots of casein protein, which releases slowly into the body. This ensures a steady supply of amino acids through the night.

Adding natural peanut butter to this snack increases digestion time, enhancing the snack's ability to control hunger.

Keep the peanut butter to a tablespoon or less to avoid heavy calories!

2
Salmon Salmon

Salmon is a perfect pre-bed food source because it's high in protein content and contains healthy omega fats. Many people fall short in omega fat content. This goes a long way to supporting your overall health!

Add salmon with salad to add bulk and fiber for the perfect low-carb option before turning in.

3
Greek Yogurt With Flaxseeds

Like cottage cheese, Greek yogurt is high in protein and packs a calcium punch. Boost the healthy fat content of this low-fat snack with some flaxseeds.

Together, these deliver a steady dose of fiber, protein and omega fats!

4
Low-Fat Cheese With Raw Veggies

If you crave cheese, this is your pre-bed meal. Regular cheese is high in saturated fat, so opt for a reduced-fat variety with a healthy dose of protein.

Cheese is carb-free, making the fat/protein combination just what you're looking for! Include raw green veggies (cucumbers, celery or broccoli) for some negligible calories.

5
Canned Tuna With Olive Oil

Tuna is a great option for people wanting minimal prep work. Canned tuna packed in water is fat free, so it's important to add healthy fats to boost the staying power overnight.

Drizzle one tablespoon of olive oil over the tuna and serve with a bed of spinach for an iron-packed snack that prepares you for the day to come.

6
A Casein Protein Shake With Coconut Oil

If solid food isn't your forte before bed, consider a casein protein shake. We discussed the benefits casein provides in cottage cheese earlier. But you can also get it in protein powder!

Most casein shakes are low in fat. To overcome this, add fats by stirring in a tablespoon of coconut oil, which provides heart-healthy medium-chain triglycerides.

This snack contains approximately 200 calories and helps repair muscle overnight.


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About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

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DamianBlaze1386

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DamianBlaze1386

I've never tried cottage cheese before. I think I'll give it a shot the next time I go shopping. The tuna with olive oil sounds good.

Apr 10, 2012 7:51am | report
 
abeni117

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abeni117

Cottage cheese is the shyt!
im addicted at the moment. today I had it 3xs breakfast, dinner and now with cinnamon raisin organic peanutbutter

Sep 14, 2013 11:13pm | report
Newphoenix84

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Newphoenix84

Cottage chees is teh bombay! I usually eat cottage cheeses or peanut butter, never mixed the two though...

Apr 10, 2012 8:28am | report
 
WeaponL

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WeaponL

What if you're lactose intolerant? Salmon? Lol.

Apr 10, 2012 9:40am | report
 
RexyFitFreak

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RexyFitFreak

I know, right? Lol

Feb 5, 2013 2:08pm | report
dhaupert

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dhaupert

Cottage cheese with Peanut Butter is my favorite bedtime snack, but I take it one step further. In the SE we have something called Naturally More Peanut butter. It's basically natural peanut butter, egg whites, flax seed and flax seed oil mixed up. It has slightly more protein, less carbs, less saturated fat, and much more Omega fats than regular peanut butter and for some reason it just tastes 100x better when mixed with Cottage cheese (probably due to the slight sweetness of the flax seed oil). On the west coast, an equivalent brand is Power PB High protein. Hope you like!

Apr 10, 2012 10:39am | report
 
jwethall

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jwethall

that sounds interesting, I'll have to try it.

Apr 10, 2012 1:39pm | report
genewilliams

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genewilliams

Thanks

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Apr 10, 2012 4:12pm | report
 
Josch

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Josch

Would be nice to have some vegan options in the list too ;)
For example:
- soy or pea protein shake (with soy milk or oat milk) and coconut oil
- raw veggis plus flax seeds or flax oil, or some peanut butter
- raw tofu on a thin slice of whole wheat bread

Apr 11, 2012 3:05am | report
 
naloamordemiel

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naloamordemiel

I work nights now, so by the time i get home is about 2am and i be really hungry so i'm giving some of these a try for sure.

Apr 17, 2012 6:59pm | report
 
unzen85

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unzen85

Nice ideas! Hadn't thought about greek yogurt despite being a fan oddly enough...
Can't get my head around the coconut oil with the casein, as far as I'm aware it's pretty loaded with saturated fats, I was even told that it's one of the worst vegetal oils together with palm oil as fat quality goes!

Jun 24, 2012 2:30pm | report
 
Wantaripbod

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Wantaripbod

The girl in the top pic...Jesus....those legs.....yummm

Nov 19, 2012 5:44pm | report
 
Krysero

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Krysero

These really are my major go to's! Love them all , great tips without the guilt.

Nov 20, 2012 9:03am | report
 
EireMuscle

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EireMuscle

good stuff!

Jan 4, 2013 6:36am | report
 
LinzyN

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LinzyN

Love this combo of casein , almond milk & coconut oil just did it so yum

May 9, 2013 1:40am | report
 
Showing 1 - 15 of 15 Comments

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