To optimise recovery, sleep and build muscle I feel that consuming the right kind of meal before bed is very important!!
Here are 3 reasons why consuming a meal before bed will help with recovery and building muscle.
If you consume a meal before bed which contains some complex carbohydrates such as oats or rice cakes you will raise serotonin levels which help aid with sleep. Improving your sleep is a very important factor in achieving faster recovery and growth because this is where a lot of the work really happens... When your hormone levels peak during the night, you're in a deep sleep and you're not doing anything. Optimise your sleep with a meal before bed.
#2. Amino Acids
Another very important reason why I feel having something before bed is important is because of the 6-9 hour fast which you're about to go through. When you consider that muscle protein synthesis levels usually drop off after around 5 hours of eating you are going to be in a more catabolic state during the night. With that said having a range of protein before bed from a time-released protein will help feed your muscles with the amino acids they need to optimise recovery and growth.
#3. Extra Calories
I know that a lot of people struggle to consume enough calories during the day because of their busy day and lack of appetite. Utilising this window later on in the day, after you've trained where a lot of people experience an increase in appetite will help increase your overall calorie intake effortlessly. If you consume some rice cakes, with some cottage cheese, almond butter, pineapple and protein powder you will easily get an extra 300-500 calories. A protein products is also a good alternative when you don't have access to your meal immediately. You can check them out here.
If you're somebody who needs to get more food in to grow then this is a great place to start without having to change much else.