Eating muscle is a fairly basic practice. You are most likely to get food from three major macronutrients: protein, carbohydrates and fat. You eat at regular intervals throughout the day and make sure you eat regularly and continuously.
But when you can easily eat another meal or the night craving that you think you really should get some kind of nutrition? Of course, you can eat another meal from all the macronutrients, but if you are a lean diet and don’t want to swallow a lot of carbohydrates before going to bed? The best answer is that you need to inject some protein with healthy fats without worrying about the damage caused by carbohydrates.
Picking up another chicken breast or serving fish may not be the most appetizing choice for a night diet. Here are five simple and convenient bedtime protein options that don’t contain carbohydrates, so you can get a protein solution without swelling.
1.Egg and avocado
It can be said that it is the standard of the protein world, and eggs are an excellent choice for feeding at night. As a versatile food, eggs can be prepared in a variety of ways to meet your nutritional needs and tastes. Once considered to be the bane of society, egg yolk is a popular supplement that provides you with the essential fatty acids that can help regulate hormone levels and give you a much needed satiety dose.
Avocado is another perfect energy food that combines with solid protein. Avocados are versatile and can be added to many dishes. Use it as a substitute for mayonnaise in stuffed eggs; season them with a pinch of salt and seasonings and you’ll get lean, medium and early morning protein snacks.
Two whole eggs plus two ounces of avocado produce about 245 calories, 14 grams of protein, 6 grams of carbohydrates and 18 grams of fat.
2. Flaxseed and casein oil
Although casein powder does not have a superstar status of whey, it can be considered an anonymous hero of protein supplements. As it is slowly digested, it allows the gradual release of amino acids to provide protein coverage throughout the night. This will allow you to recover and repair the anabolic state longer than serum.
Flaxseed oil is another healthy fat with countless benefits. Not only does it help to slow down the digestion of the dinner, it also helps to satiety, reduces inflammation (for example, can be used to help treat rheumatoid arthritis), and helps lower cholesterol.
Add some flaxseed oil to your casein supplement to reduce your absorption while sleeping, so you will have a steady stream of protein to help you recover from cruel workouts.
A tablespoon of casein powder (about 28 grams) and a tablespoon of linseed oil will give you 220 calories, 20 grams of protein, 3 grams of carbohydrates and about 4 grams of fat.
3. Greek yogurt and Chia seeds
If you haven’t heard of the benefits of Greek yogurt, then you must be a newcomer to the fitness lifestyle. It contains live and active cultures that help with intestinal health (ie exercise and healthy digestion) and, on average, contain more protein than regular yogurt. So you can get more calories. Whether you put it in the meal plan, this is a good addition.
Chia seeds are easy to enter the main American diet, which is well-founded. They are rich in fiber, rich in antioxidants, contain omega-3 key fatty acids and high quality protein. In addition, they are easy to add to almost any meal. Just sprinkle a little on the food you like, or use a spoonful of spoonful of Greek yogurt.
A cup of Greek yogurt and a tablespoon of chia seeds contain about 180 calories, 23 grams of protein, 14 grams of carbohydrates and about 3 grams of fat.
4. Cheese and almonds
Greek yogurt should not bear all the milk protein. Cheese still has skin in the game, especially when you want a little change. This staple food includes casein and whey protein sources, so you get the fast and slow benefits of each type. It is one of the most perfect sources of nocturnal amino acids.
5. Whey protein and peanut butter
Now we finally found one of the most popular choices for protein intake and muscle building. Many companies are selling whey products, so be sure to buy a reputable product that has been around for a while. Whey contains higher amounts of essential amino acids, especially branched chains: leucine, isoleucine and valine. Rapid digestion, it is an ideal supplement for recovery after exercise
Almonds (or any other type of favorite nut) can induce satiety, inject healthy fat, and help reverse