You trained hard at 6 p.m., ate dinner at 7, and now it is 10 and you are hungry again. For athletes and anyone who works out a lot, that late hunger is normal. The question is what to eat so it helps recovery instead of keeping you up.
SaveWhat Makes a Good Bedtime Snack for Athletes?
- Protein first. Some research in athletes suggests that protein before sleep, especially slow-digesting casein from dairy, may support overnight muscle recovery.
- A little carb. Helpful if you trained hard that day or train early the next morning.
- Not too big or greasy. Large, high-fat, or spicy meals right before bed can cause heartburn and poor sleep.
- No caffeine. Watch for hidden caffeine in pre-workout drinks, chocolate, and some teas.
Protein in Common Bedtime Snack Bases
| Snack base | Approx. protein |
|---|---|
| 1 cup 1% cottage cheese (226 g) | 28 g |
| 1 cup nonfat Greek yogurt (227 g) | 23 g |
| 2 large eggs | 12.6 g |
| 1 cup skim milk | 8 g |
| 2 tbsp peanut butter | about 7 g |
Calculated from USDA FoodData Central values (peanut butter from the typical label).
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For Overnight Recovery
Save- Cottage cheese with berries: the highest-protein option on the list and naturally rich in casein.
- Greek yogurt with a spoon of nut butter: creamy, filling, and ready in 30 seconds.
- Tart cherry and casein shake: blend frozen tart cherries, a scoop of casein or milk protein powder, and milk.
- Hard-boiled eggs with kiwi: boil a batch on Sunday and grab two at night.
For Better Sleep
- Warm milk with a small handful of trail mix: a classic for a reason.
- Banana with pumpkin seed butter: pumpkin seeds are one of the best sources of magnesium. See our magnesium-rich foods guide.
- Whole-grain crackers with cottage cheese: a bit of carb plus protein.
Light and Satisfying
Save- Small bowl of oatmeal with Greek yogurt: fiber, carbs, and protein together. More on oats in what happens if you eat oatmeal every day.
- Apple slices with tahini or peanut butter.
- Half a turkey and hummus sandwich on whole-grain bread.
- Orange segments with a few walnuts.
What to Skip Before Bed
- Big, greasy, or very spicy meals.
- Caffeine in the late afternoon and evening.
- Alcohol; it may make you sleepy at first but tends to disturb sleep later in the night.
- Huge amounts of fluid right before lights out, unless you like waking up at 3 a.m.
For more protein ideas you can prep ahead, see our high-protein low-fat foods and high-protein breakfast recipes.
Sources: USDA FoodData Central: cottage cheese (173417), Greek yogurt (170894), egg (171287), skim milk (171269).
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