In ORDER: The BEST foods to eat at least an hour
before bed which help preserve and build MUSCLE

1)

2)

3)

4)

casein protein powder with milk

almond butter

tart cherry and whey protein

quinoa and black beans

5)

6)

7)

8)

whole eggs

salmon: preferably sea-caught, NOT fish-farmed

cottage cheese

Greek yogurt
AND ->
pumpkin seeds
hemp seeds
chick peas & humus
parmesan cheese