Is Eating Before Bed Actually Bad?

Some argue that late-night eating is a recipe for poor sleep and fat gain. Others swear skipping bedtime nutrition limits muscle gain. Who’s right?

While research suggests eating close to bedtime isn’t optimal, correlation doesn’t necessarily equate to cause and effect. Associations between meal times and health shouldn’t be overlooked. (1)

In mid-February 2025, Dr. Mike Israetel dissected the science of nutrient timing before sleep and how it affects body composition and suggested a few bedtime meal strategies:

[Related: 16 Ways the Keto Diet Has Evolved]

The Science of Nutrient Timing

Of the macronutrients, carbs tend to get demonized the most. Is there a best time to consume them to avoid fat gain? Evidence suggests overall diet quality, total calories, macro ratios, and adequate physical activity are more important. Meal timing is likely irrelevant if you avoid going too long without food and get quality sleep. 

Some strategies, like intermittent fasting (IF), can work when paired with sufficient exercise if implemented properly. However, IF and the like are probably not practical for high-performance athletes.

Meal Quantity & Frequency

Dr. Israetel says a minimum of four meals daily optimizes muscle growth and fat loss:

• Spread meals out evenly, every three to six hours.
• Have an equal amount of protein in each meal.
• Avoid prolonged fasting.

Late-Night Eating: Does It Help or Hinder?

A common concern of late-night eating is its potential effect on sleep. How can you munch late at night without disturbing sleep quality? Dr. Israetel proposed a few strategies, depending on the individual:

1. Minimal Eating (two to three hours before bed)
   • Smaller meals higher in protein and lower in carbs and fats (e.g., lean meat with vegetables or Greek yogurt)
   • Reduces body heat from less digestion; supports sleep
   • May be ideal for those with digestion issues or poor sleep habits
2. Normal Meal (one to two hours before bed)
   • Balanced meal of protein, carbs, and fat
   • Works for most people without sleep issues
   • Supports overnight muscle repair 
3. High-Carbs Close to Bedtime
   • Carbs stimulate the parasympathetic nervous system, promoting relaxation
   • Potentially more satiating for those on weight loss diets
4. Middle-of-the-Night Eating
   • Small, protein-dense snacks (e.g., egg whites or a protein shake)
   • Best for bulking or fat-loss phases
   • Prepare beforehand, eat quickly, and return to sleep

Dr. Israetel encourages experimenting with all of these options for one week each. Since sleep can vary, this helps to more accurately find the best approach.

Use a sleep tracker or some monitoring method. Your strategy may change along with your body and goals, so refer back to these quick tips if needed. 

As Dr. Israetel says, “Find what works best for you, and don’t let pseudo-science dictate your meal schedule.”

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Reference

1. Peters, B., Vahlhaus, J., & Pivovarova-Ramich, O. (2024). Meal timing and its role in obesity and associated diseases. Frontiers in endocrinology, 15, 1359772. https://doi.org/10.3389/fendo.2024.1359772

Featured image via Shutterstock/New Africa