Macro partitioning

Pre-sleep nutrition, specifically casein- or protein-rich meals with slow digestion rates, has a restorative effect on the musculoskeletal, endocrine, immune, and nervous systems.

Eat a slow-digesting protein source, like casein or Greek yogurt, before bed. This helps your body recover and repair tissues while you sleep. Don't worry about fat gain if your total daily calories are on track.