Protein Before Bed

Here is a timing trick with real evidence behind it. Sleep is when a lot of muscle repair happens, yet you go many hours without eating.

A slow-digesting protein at night helps bridge that gap. Casein, the protein in dairy, releases its amino acids gradually for hours. A bowl of cottage cheese or Greek yogurt before bed feeds your muscles through the night.

It is a small edge, not a miracle. Your daily total still does the heavy lifting, but this is an easy way to use hours that would otherwise go to waste.