Bodybuilding Nutrition

Most athletes are convinced that eating at bedtime plays a very important role in bodybuilding. This is due to the fact that a many-hour break in training is obtained and muscle tissue does not receive all the necessary nutrients, which leads to the appearance of catabolism and the destruction of muscle tissue.

Therefore, nutrition in bodybuilding is a promising topic today, and especially among professional athletes, since gaining the required muscle volumes is very problematic. In fact, many professionals without fail eat at bedtime, and some even wake up at night and eat, so that all the work was not in vain.

What to eat before bedtime ">

Nutrition before going to bed in bodybuilding today is the norm. 3-4 hours before bedtime should be eaten. The menu should contain proteins, slow carbohydrates and not a large proportion of fat. And just before bedtime, somewhere in half an hour, many recommend consuming a slow digestion protein, which includes foods such as cottage cheese, casein protein or kefir. The protein will nourish the muscles for 5-6 hours, which will protect them from catabolism. Many athletes note that cottage cheese quickly bothers if consumed daily. In this regard, it is recommended to combine techniques using both kefir and casein protein.

As a rule, between protein and kefir, athletes prefer a natural and cheaper product. If the means allow, then it is better to give preference to casein protein. It is specially designed for nighttime use and has a more balanced nutrient composition. There is another option - this is the use at night of BCAA preparations containing a set of amino acids.

Does it make sense to eat even at night ">

Professional bodybuilders practice eating at night. Waking up on an alarm clock, at about 4 o’clock in the morning, they eat so that the muscles do not remain without the necessary substances, so necessary for building muscle tissue. Despite this, eating at night has its pros and cons. The most important and significant drawback is the change in the normal natural rhythm. As a result of an early rise, athletes experience drowsiness and a breakdown, which does some harm to the training process. Some athletes, who nevertheless get up early in the morning to maintain their muscles, claim that after two weeks of such awakenings, the body begins to get used to this rhythm of life. Therefore, after two weeks of regular protein shake consumption early in the morning, no fatigue or drowsiness is observed.

Despite this, such a rhythm of training is not recommended for beginner athletes, since such a rhythm will not allow the body to fully recover. As for experienced bodybuilders who consume many special supplements, so their body can recover much faster, they can afford to eat in the middle of the night.


Eating at night is still a controversial issue and depends on the physical data of the athletes. As you know, people are divided into several categories: for some, the morning rise is very simple, and they do not suffer from it, while others, if they get up at 4 in the morning, this can affect their psychophysical state, and they will feel these consequences throughout daylight hours. Therefore, for some, such a rhythm of life may simply work, but for others it may not. In addition, if there are no serious results and there are no plans to play in professional tournaments, then there is no need to eat at night. It is enough to drink kefir, protein or eat cottage cheese before going to bed. If there are no prerequisites for gaining excess weight, then the last meal can be diluted with carbohydrates, such as banana, which can be added to casein shake, as well as jam in cottage cheese or kefir.

If the goals are set serious and tangible results are observed, then you can simply experience the process of eating at night to determine whether it is suitable or after which it is very difficult to recover.