Late-Night Snacking: Turn cravings into muscle gains

As I was making my daughter’s (third!) late-night snack last night, I realized how grateful I am to know which foods are particularly smart to eat before bed and which should really be avoided.

Which got me thinking – more people should know this! Who doesn’t love a good late-night snack? The truth is, evening snacks don’t have to sabotage your goals. Done right, they can actually help you achieve them!

Keep in mind, our goal is to have access to amino acids (AAs) as much as possible over the 24 hours to maximize muscle-building (anabolism) and minimize muscle breakdown (catabolism). If your body doesn’t have access to free AAs overnight, it may break down muscle tissue to get them for important functions. 

Here’s a quick breakdown of what to snack on (and what to skip) before bed:

Good Choices:

Dairy (milk, Greek yogurt, cottage cheese, kefir)
Why? Dairy contains casein protein, which digests very slowly and keeps amino acids in your system overnight, helping to build muscle and prevent muscle breakdown while you sleep.

Healthy fats (fatty fish, eggs, walnuts, flaxseed, olive oil, avocado)
Why? Fats slow the digestion of everything eaten with them, allowing your body to access AAs from your evening protein for a longer period — supporting muscle growth overnight.

Fiber (some fruits, veggies, beans, whole grains)
Why? Like fat, fiber slows digestion, helping you get more out of your evening protein while giving you that last dose of fiber before bed, which supports overall health.

Avoid:

High-glycemic carbs & simple sugars without fiber (pastries, candy, ice cream, soda, fruit juice, white bread, white rice — and even some fruits like grapes, pineapples, melon, oranges, mango)
Why? These foods cause quick glucose and insulin spikes, leading to energy crashes, disrupted sleep, and potential weight gain. Over time, they can contribute to chronic inflammation and insulin resistance.

My go-to is a cup of Greek yogurt with some walnuts or low-fat cottage cheese with berries. Not only do I not feel guilty, I feel great about putting that in my body right before bed! Other good options: whole grain crackers with deli meat, hard-boiled eggs, or a bowl of berries with whipped cream. 

So remember – snacking before bed doesn’t have to be a guilty pleasure! With the right choices, you can fuel your body to support your strength and fat loss goals and still enjoy a delicious treat.