Do people with muscle gain need to have supper at night

Whether muscle building individuals need to eat late night snacks depends on whether their daily calorie and protein intake meets the standards. If the daytime diet already meets the muscle building needs, there is usually no need to add extra meals; If there is a calorie deficit or insufficient supplementation after training, you can choose high protein, low-fat late night snacks. The core purpose of nighttime meals during muscle building is to supplement protein and moderate energy, rather than simply increasing the frequency of eating. Protein continues to provide raw materials for muscle repair during sleep, but overeating may affect sleep quality or lead to fat accumulation. Ideal choices include easily digestible protein sources such as low-fat yogurt and boiled egg whites, which can be paired with a small amount of complex carbohydrates such as oatmeal to prolong satiety. Pay attention to avoiding high-fat and high sugar foods two hours before bedtime to prevent excessive gastrointestinal burden from interfering with deep sleep. Some high-intensity trainers or individuals with fast metabolism may experience muscle protein breakdown if the interval between dinner and sleep exceeds four hours. At this time, it is more appropriate to supplement 20-30 grams of whey protein or casein. But if the daily protein intake of the general fitness population has reached 1.6-2 grams per kilogram of body weight, extra late night snacks may be converted into fat storage. It is recommended to determine whether there is a nutritional gap by recording the daily diet, rather than blindly following nighttime eating habits.

The dietary arrangement during the muscle building period should prioritize ensuring balanced nutrition for three meals, and late night snacks should only be used as a supplementary means. It is recommended to relax and stretch muscles before bedtime, which is more conducive to muscle growth when combined with sufficient sleep. Regularly monitoring changes in body fat percentage and muscle circumference, and adjusting dietary plans in a timely manner, is more important than fixed meals. If there is indigestion or sleep disorders, priority should be given to optimizing the structure of meals and daily routines.