10 Things to Do Every Night to Help You Build Muscle

Eat a Protein-Rich Dinner: Consume a meal containing lean protein sources such as chicken, fish, tofu, or lentils to provide your muscles with the amino acids

Hydrate Throughout the Evening:Drink plenty of water in the evening to stay hydrated, which is crucial for optimal muscle function and recovery.

Plan Your Next Day's Workout:Take a few minutes to plan your workout for the next day, including the exercises, sets, reps, and any specific muscle groups you want to target.

Pre-Bedtime Snack: Have a small, protein-rich snack before bed, such as Greek yogurt, cottage cheese, or a protein shake, to provide your muscles with a steady supply of amino acids.

Stretch and Foam Roll: Spend some time stretching and foam rolling your muscles to relieve tension, improve flexibility, and promote blood flow, which aids in muscle recovery and growth.

Get Quality Sleep: Aim for 7-9 hours of quality sleep each night to allow your muscles to repair and grow. Create a relaxing bedtime routine and optimize your sleep environment for restful sleep.

Take Supplements:Consider taking supplements such as protein powder, creatine, or branched-chain amino acids (BCAAs) before bed to support muscle recovery and growth.

Limit Alcohol and Caffeine Intake: Avoid consuming alcohol and caffeine in the evening, as they can interfere with your sleep quality and hinder muscle recovery.

Practice Stress-Relief Techniques: Engage in stress-relief activities such as meditation, deep breathing exercises, or gentle yoga to promote relaxation and reduce cortisol levels.

Review Your Progress: Take a moment to reflect on your progress towards your muscle-building goals and adjust your training or nutrition plan as needed to continue making gains.