Sleep and Food Before Bed: Recovery Like a Champion

Your gains don't stop when you leave the gym - they happen while you SLEEP! Here's how to maximize your recovery!

The Power of Sleep

Sleep is when the magic happens:

• Growth hormone release peaks during deep sleep
• Muscle protein synthesis is highest at night
• Recovery happens when you're unconscious

Sleep Optimization:

• 7-9 hours minimum
• Cool, dark room
• No screens 1 hour before bed
• Consistent sleep schedule

Pre-Bed Nutrition Strategy

The Right Foods:

• Casein protein - Slow-digesting, feeds muscles all night
• Greek yogurt - Natural casein source
• Cottage cheese - Classic bodybuilder choice
• Almonds - Healthy fats and magnesium

Foods to AVOID:

• Large meals (hard to digest)
• Excess sugar (disrupts sleep)
• Too much liquid (bathroom breaks)
• Caffeine (obvious reasons!)

The Perfect Pre-Bed Protocol

2-3 hours before bed:

• Light, balanced meal
• Focus on protein and healthy fats
• Minimal carbs (unless post-workout)

30-60 minutes before bed:

• Small protein snack
• Herbal tea (chamomile, valerian)
• Magnesium supplement

Recovery Supplements

• ZMA (Zinc, Magnesium, B6)
• Melatonin (if needed)
• Casein protein
• GABA (for relaxation)

Remember: You grow when you REST, not when you STRESS!