What To Eat Before Bed For Better Results (2023)

Ever wonder what you should be eating before bed?

Or if you should be eating at all before bed?!

We hear, see, and read all sorts of conflicting information that can leaveus a little puzzled and make it difficult to answer some questions like:

  • What is the best diet for fat loss?
  • What is the best nutrition plan for muscle growth?
  • What supplements should I take?
  • Can I eat before bed?
  • How long before bed can I eat?

just to name a few.

I am not going to try toanswer every single question here today.

In this blog, we will talk about what to eat before bed…

I know, I know ... you've most likely heard that if you're trying to lose weight, don’t eat 4 hours before going to sleep... but the truth is that eating before bed is not bad.

Eating the wrong things before bed … things that put you over your calories/macros for the day … is what can lead to unfavorable results like unwanted weight gain.

I think one of the places that myth of not eating before bed comes from ... is what people typically eat before bed. I know for me, it used to be ice cream, cookies & milk, and high-calorie foods.

So, obviously ... cutting these out would decrease my calorie intake, and could help with fat loss.

(Video) Not Eating After 6PM Results!

And it's important to note thatwhile your body is in bed and sleeping … it's going through a ton of processes to help you recover and prepare for the next day.

Eating before bed, and eating protein specifically before bed, can help with these processes, and ultimately … help with your results!

What foodsshould I eat before bed?

Simply put, protein.

Now, depending on what calories and macros you have left for the day,this answer will vary from person to person...

But a good habit to get into is having at least a protein source before bed.

Ingesting protein before bed is a great idea, no matter if your goal is to lose weight, burn fat, or build muscle.

This is because while you sleep, your body is in the repair and recovery process. It is working hard and burning calories to repair itself before the next day.

By having a high-quality protein source before bed, youcan help give your body the nutrients it needs to set yourself up for better results.

4 Benefits of Protein Before Bed

It can help with...

1) Better recovery
2)Improving fat loss
3) Promoting lean muscle growth4) Eliminating nighttime hunger to improve sleep quality

(Video) 9 Foods You Can Eat at Night Without Gaining Weight

While that is not a complete list of benefits ... I think it's easy to see, even with just those 4, why it doesn't matter if your goal is to burn fat or gain muscle ... it can be beneficial to have protein before you go to bed either way.

The amount of protein will change based on your goals, but muscle is the most metabolic tissue in the body, and protein feeds the muscle.

Meaning that when you consume a serving of protein, roughly 20-25 grams of protein or more in a single sitting, you supply your body with amino acids to help preserve lean muscle tissue.

It does this by switching themuscles into ananabolic state,where it is primarily burning carbs and fats for fuel.

See, your body is in a constant state of needing amino acids for normal operating functions. If those amino acids are not present from the food you consume, your body will break down muscle tissue to create them. By giving your body amino acids through eating protein-rich foods, this can helpprevent the breakdown of muscle.

The less muscle tissue that you break down, the more you can maintain and even build ... which, as stated above, can help you progress toward your fat loss goals, while adding lean muscle for the athletic look that so many of us are working toward.

This is true even while you sleep. So, by giving your body protein before bed, youcan help keep your body in theanabolic state a few hours into the night.

Whether you add a low-calorie, high-protein snack before bed, or even if you have to restructure your nutrition plan, the benefits of having 20 to 40 grams of protein before bed can be well worth it!

Now, I understand that having chicken, spending the time to cook eggs, or eating another protein source before bed may not sound very appetizing. That’s ok, it didn't for me either.

It's why most people rely on a protein shake before bed. Supplementing withprotein powder before bed is quick, easy, and can satisfy your sweet tooth cravings!

(Video) CARBS BEFORE BED: Are They Making You Fat? (What The Science Says)

But, you might be wondering …

What kind of protein shake should I drink before bed?

That is a great question!

Before bed, itcan be beneficial to your results to use a high-quality whey protein.

More specifically, a sustained assimilating protein shake... meaning that it is typically a blend of proteins, primarily whey,to break down and supply your body with amino acids over the course of a few hours.

Another thing you may have heard is ...“Aren’t you supposed to use a casein protein powder before bed?”

You can, but the benefits of Casein Protein are not nearly as strong as the benefits of Whey Protein. If you heard about Casein being a “8-hour digesting protein” and staying anabolic all night from one casein protein shake before bed ... that is simply not the case.

You want to use whey protein, because of the high essential amino acid content contained within the protein.

This is important because your body cannot make the essential amino acids you need, so you have to get them through food, or supplementation.

Therefore, since whey has a higher amount of Essential Amino Acids (EAAs) … it is a superior protein source compared to casein protein.

(Video) Take Just One Spoon, And You'll Fall Asleep In a Minute

By using a higher quality protein source that gives your body more of the essential amino acids it needs,you are helping set yourself up for better recovery, promoting lean muscle growth, and helpingto increase your fat loss efforts!

And if you don't want to just drink a shake, you can even take your Protein Powder and make it into delicious Protein Cookiesor Protein Pancakeswith just a few simple ingredients! If you want more ideas, you can reach out to our Customer Service Team and we can send you recipes!

Final Thoughts On Eating Before Bed

So in closing,adjusting your calories and macros for the day to allow you to have protein before bedcan be a great idea!

Because once again, it’s not that eating after dinner is bad, it’s overeating in calories and eating the wrong macronutrients before bed that you should be most concerned about.

If you’re already eating or drinking protein before bed, you can improve your results by improving the quality of your protein source or protein powder.

Similar to when you improve the qualities of the foods you eat, you can set yourself up for better results.

If you're looking for help with your nutrition plan or tracking your food, you can download the 1st Phorm Apporreach out for help ... or both!

Here at 1st Phorm we have a whole team of NASM Certified Personal Trainers and NASM Certified Fitness Nutrition Specialists who will help you for FREE!

Just give us a call from 6 am to 10 pm, Monday thru Friday, at 1-800-409-9732, or shoot us an email atCustomerService@1stPhorm.comat any time.

We will get back to you right away and make sure you are set up for success!

(Video) Is it BAD To Eat BEFORE BED?


What digests easily before bed? ›

Bananas, rice, applesauce, and toast. These foods are very easy to digest which makes them perfect for snacking before bed. Bananas in particular help you fall asleep since they are filled with potassium and magnesium, and these both double-up as natural muscle relaxants.

Is eating 30 minutes before bed good? ›

Nope, you should allow more time. Experts recommend waiting at least three hours after you've eaten to go to bed. This allows your body time to digest your food so you're not up at night with an upset stomach, indigestion, or acid reflux. And it helps you stay asleep.

What should you not eat at night? ›

Here are nine types of food and drinks that you should avoid eating before getting tucked in for the night.
  • Alcohol. ...
  • Heavy Foods. ...
  • Foods with High Water Content. ...
  • Foods with Hidden Caffeine. ...
  • Super Sugary Treats. ...
  • Tyramine-Rich Foods. ...
  • Spicy Foods. ...
  • Acidic Foods.
17 Jul 2019

What should I eat if I am hungry before bed? ›

5 best foods to eat before bed
  • Cherries. Cherries, especially the tart Montmorency variety, are a natural source of melatonin. ...
  • Bananas. Bananas are rich in magnesium and have been found to significantly increase melatonin. ...
  • Walnuts. ...
  • Turkey. ...
  • Milk.

How can I clean my stomach at night? ›

Saltwater Nightcap

The saltwater flush is pretty simple. The recipe: add two tablespoons of non-iodized salt to a quart of warm water. You sip the salt water on an empty stomach, with the goal to drink the whole thing in less than 5 minutes. You can expect to feel an urgent need to do #2 within 30 minutes to an hour.

What is a good protein snack before bed? ›

The Best High-Protein Healthy Bedtime Snacks
  • ½ Cup Roasted Chickpeas. ...
  • Cottage Cheese With Berries and Nut Butter. ...
  • ½ Cup of Edamame. ...
  • Scrambled Eggs and Whole-Grain Avocado Toast. ...
  • One Ounce of Cheese or 1/4 Cup of Roasted Nuts.
6 Nov 2019

What is a healthy bedtime snack? ›

Good snack-friendly foods to have available if you get hungry include fruits, nuts, berries, plain yogurt and cottage cheese. Try to avoid bringing low-nutrient food choices into your home. If less nutritious snacks are not within arm's reach you won't be tempted to eat them.

Should you drink water before bed? ›

It's important to drink enough water during the day, however, it can be disruptive if you drink directly before bed. Avoid drinking water or any other fluids at least two hours before sleeping to prevent waking up at night.

What time should I stop eating? ›

Get Meal Timing Right with RISE

There's no set time you should stop eating before bed, but as a guide, you should aim to have your last meal two to three hours before going to sleep. Avoid late-night meals, late-night snacking, and nighttime eating as much as possible.

Is a banana before bed good? ›

The bottom line. Eating bananas before bed may help you get a good night's sleep. Bananas are rich in magnesium, potassium, tryptophan, vitamin B6, carbs, and fiber, all of which may improve sleep quality via different mechanisms.

What fruits can I eat before bed? ›

Try these melatonin-promoting foods if you are in need of a good night's sleep.
  • Cherries. Cherries are known for being one of the best foods for sleep as they naturally contain melatonin. ...
  • Raw honey. ...
  • Bananas. ...
  • Turkey. ...
  • Almonds.

What should I eat before bed to burn fat? ›

Best Foods to Eat Before Bed for Weight Loss
  • Whey Protein Shake. First and foremost, protein is important for weight loss - whey protein included! ...
  • A Warm Bowl of Oatmeal. ...
  • Greek Yogurt with Berries or Cherries. ...
  • Half a Turkey Sandwich. ...
  • Egg Wrap. ...
  • Smoked Salmon Bagel. ...
  • Cottage Cheese and Fruit.

Is yogurt OK to eat before bed? ›

Turns out, any milk product will do the trick. Reader's Digest suggests breaking out the cheese and crackers before bed, or even a cup of yogurt. Calcium found in dairy products will help the brain use the tryptophan found in dairy to help make sleep-inducing melatonin.

What is the best late night snack? ›

5 Best Late-Night Snacks
  • String Cheese. "A part-skim mozzarella cheese stick is a great late-night snack. ...
  • Nuts. ...
  • Greek Yogurt with Fruit. ...
  • Popcorn. ...
  • Whole Wheat Toast with Peanut Butter. ...
  • Pizza. ...
  • High-Sugar Cereals. ...
  • Chips.
13 Aug 2022

What should I eat after 8pm? ›

Healthy Late-Night Snacks: 28 Ideas To Curb Your Cravings
  • Popcorn. When winding down before bed with a bag of popcorn and a show, you may wonder, is popcorn a good late-night snack? ...
  • Hummus. ...
  • Greek Yogurt. ...
  • Cottage Cheese. ...
  • Fish. ...
  • Avocado Toast. ...
  • Bell Peppers. ...
  • Oatmeal.
15 Mar 2021

What can I drink to clean my stomach out? ›

Drinking plenty of water and staying hydrated is a great way to regulate digestion. Drinking lukewarm water has been shown to be good for digestion as well. Also, try eating plenty of foods high in water content. This includes fruits and vegetables like watermelons, tomatoes, lettuce, and celery.

What food takes the longest to digest? ›

The foods with the longest time to digest are bacon, beef, lamb, whole milk hard cheese, and nuts. These foods take an average of about 4 hours for your body to digest. The digestion process still occurs even when asleep. Which means our digestive fluids and the acids in our stomach are active.

What foods contain melatonin? ›

Eggs and fish are higher melatonin-containing food groups in animal foods, whereas in plant foods, nuts are with the highest content of melatonin. Some kinds of mushrooms, cereals and germinated legumes or seeds are also good dietary sources of melatonin.

What fruit burns belly fat while you sleep? ›

Resveratrol is a naturally occurring compound found in red grapes, blueberries, strawberries, raspberries, and apples. Resveratrol is but one of a number of antioxidants produced in these fruits. These compounds enhance the oxidation of beige fat and burn off the excess as body heat.

Is bread good before bed? ›

Sugar and refined carbohydrates: Sugary snacks and refined carbs such as white bread and pasta will cause your blood sugar to spike. This can give you a rush of energy, which is bad when you're trying to fall to sleep.

Is drinking hot water healthy? ›

Drinking water, hot or cold, keeps your body healthy and hydrated. Some people claim that hot water specifically can help improve digestion, relieve congestion, and even promote relaxation, compared with drinking cold water.

What if I drink a lot of water before bed? ›

Some water before bed helps your body stay hydrated at night. However, too much water before bed can interrupt your sleep cycle and lead to a chronic lack of sleep. That, in turn, can increase your risk of obesity and hinder weight loss. Low drinkers of water will want to up their intake during the day instead.

Is drinking hot water before sleep good? ›

Drinking warm water before bed will increase the likelihood that you will urinate more at night. Usually you won't have that need during 8 hours to ensure uninterrupted deep sleep. However, when you drink 1-2 glasses of warm water, it will affect your long sleep cycle.

Will I gain weight if I sleep after eating? ›

Weight gain

Your body gains weight when you take in more calories than you burn off. This is the case no matter when you eat. Going to sleep directly after you eat means your body doesn't get a chance to burn off those calories. In fact, eating a big meal and then hitting the couch can be just as harmful.

Is it OK to go to bed hungry? ›

Going to bed hungry can be safe as long as you're eating a well-balanced diet throughout the day. Avoiding late-night snacks or meals can actually help avoid weight gain and an increased BMI. If you're so hungry that you can't go to bed, you can eat foods that are easy to digest and promote sleep.

Is sleeping naked healthy? ›

Because sleeping naked can help increase your overall sleep quality, it can also improve your skin. One small study looked at whether poor sleep limited the skin's ability to heal from a small wound.

Are eggs good eating at night? ›

Yes, having eggs before bed can help improve your sleep. Because eggs are an excellent source of tryptophan, melatonin, and vitamin D, they can enable some people to experience better sleep. If you struggle with falling asleep on a regular basis, consider having an egg or two a couple of hours before going to bed.

Is milk good before bed? ›

Tryptophan and melatonin

Your two best friends for a restful night. Milk (and other dairy products) are a really good source of tryptophan. It's an amino acid that can help promote sleep, so it can come in particularly handy especially if you're used to tossing and turning before finally getting off to sleep.

Can I go to bed 30 mins after eating? ›

It is recommended that you stop eating about three hours before you plan to go to bed. This will give your body enough time to properly digest the food you have eaten without disrupting your sleep, but also allowing time to notice any symptoms of acid reflux or any other digestion related irritation.

What happens if I sleep 30 minutes after eating? ›

What happens if you sleep after eating? If you sleep directly after eating, you'll probably encounter indigestion, heartburn, and other digestive problems that disrupt nighttime sleep. You also increase your risk of unhealthy weight gain, obesity, and poor health over time.

How many minutes should you eat before bed? ›

It's best to stop eating about three hours before going to bed. That allows plenty of time for your body to digest the last food you ate so it won't disrupt your sleep, but leaves a small enough window before sleep that you won't go to bed feeling hungry.

Is it unhealthy to eat before bed? ›

Eating a snack before bed is fine for most people, but you should try to avoid eating excessively. Stick to minimally processed, nutrient-rich foods that may help you stay within your desired calorie limit for the day.

What will happen if you sleep with full stomach? ›

This can lead to nighttime heartburn, an uncomfortable burning sensation in your chest, and other gastroesophageal reflux disease (GERD) symptoms, such as a bitter taste in your mouth (or "burping up" food).

Is it good to drink water immediately after eating? ›

In fact, drinking water during or after a meal helps how your body breaks down and processes food (digestion). Water is vital for good health. Water and other drinks help break down food so that your body can take in (absorb) the nutrients. Water also makes stool softer, which helps prevent constipation.

How many hours after food can I sleep? ›

Usually, it is advised that you wait for about 2-3 hours before going to bed once you have had your dinner. This provides ample time for digestion and the contents in your stomach to move into the small intestine – and reduces the likelihood of various digestive problem symptoms.

What should we do after dinner? ›

After dinner, wait for at least one-half hour and then drink a glass of warm water. Slightly warm water helps helps break down the food in your stomach and aids digestion. This helps the body absorb nutrients. After enjoying a warm dinner, many people are tempted to go to bed right away.

Does drinking milk before bed? ›

Scientific evidence suggests that warm milk before bed may help you sleep. In a study of people staying in a hospital's heart unit, those who drank warm milk and honey for three days noticed improvements in sleep4.

What should I eat before bed to lose weight? ›

What to eat if you're hungry before bed and don't want to gain weight
  • A small bowl of plain yogurt topped with berries.
  • A low-fat, sugar-free protein shake.
  • A handful of nuts.
  • Two tablespoons of peanut or other nut butter and an apple.
  • Coconut yogurt topped with a handful of nuts or berries.

Is it OK to eat peanut butter at night? ›

Thanks to its impressive nutrient profile, some health advocates recommend eating peanut butter at night to support muscle growth, stabilize blood sugar levels, and improve sleep quality.

Is it better to eat protein or carbs before bed? ›

Feb. 14, 2007 -- To fall asleep faster, you might want to consider eating starchy carbohydrates before bedtime. That's according to an Australian study published in The American Journal of Clinical Nutrition.


1. Drinking Milk at Night is Good or Bad for Health? Reduce Stress Before Bed with 1 Cup of Milk
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2. Do These 5 Things Before Sleeping – Sadhguru
3. 7 Drinks for Fat burn Weight loss & Better sleep at Night | Stress Relieve Natural Homemade Drinks
(Hebbars Kitchen)
4. Drink This Before Bedtime and Loss Weight Overnight | On Get Rid Of Belly Fat
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5. What Will Happen If You Start Eating Oats Every Day
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(Mount Sinai Health System)
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