Recent research highlights that certain foods consumed before bed can help preserve muscle mass and improve overall health. As maintaining muscle becomes increasingly important for aging populations and fitness enthusiasts, experts recommend including specific nutrients in your nighttime routine.

Key foods for overnight muscle support include:

1. **Casein Protein**
Found in dairy like cottage cheese and some protein powders, casein digests slowly, providing a steady supply of amino acids throughout the night. Consuming a small serving before bed can reduce muscle breakdown, especially beneficial for older adults and those strength training.

2. **Greek Yogurt**
Rich in both casein and whey, Greek yogurt supports muscle synthesis and offers probiotics for gut health. A bowl with nuts or berries makes a tasty, muscle-preserving late-night snack.

3. **Complex Carbohydrates**
Foods like oats, sweet potatoes, and whole grains help stabilize blood sugar and replenish muscle glycogen. Eating a small portion before bed prevents overnight muscle breakdown due to low glycogen levels.

4. **Magnesium-Rich Foods**
Almonds, spinach, and pumpkin seeds aid in muscle function, relaxation, and recovery. These foods also promote restful sleep, essential for muscle regeneration.

Experts suggest adding these foods to your evening routine along with regular exercise and good overall nutrition. However, avoid heavy meals before bed to maintain sleep quality.

Strategic nighttime eating can support muscle health, improve sleep, and boost overall well-being. For personalized advice, consult a healthcare professional or dietitian…

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