Jeff Anderson

The Best Bodybuilding Supplements To Build Muscle While You Sleep

You don’t build muscle when you’re training in the gym.

Your body builds muscle after you training when it can recover from your workouts, adding strength and size to handle the extra intensity.

And the best time your body has for recovery and muscle growth is while you sleep.

Taking the right bodybuilding supplements in the evening will literally help you build more muscle while you sleep.

The Best Bodybuilding Supplements
To Build Muscle While You Sleep

At night while you sleep, your body has the highest output of anabolic hormones, or muscle-building hormones such as testosterone and growth hormone and insulin-like growth factor.

So your body is naturally designed to make you more muscular, to burn more fat, while you’re sleeping.

Here are the three best bodybuilding supplements I recommend you take before going to bed.

ZMA Bodybuilding Supplements
For Anabolic Enhancement

ZMA is a combination of the minerals zinc and magnesium.

Your body loses zinc throughout the day from all sorts of things including sweating and even sexual activity.

In fact, athletes are especially deficient in the mineral zinc.

The problem is that zinc is one of the raw materials that’s necessary to be able to produce testosterone and insulin-like growth factors.

So if you’re not getting enough zinc from your – which accounts for nearly everyone – then you’re not going to be able to maximally produce the testosterone and growth hormone you need to build muscle.

Find a ZMA supplement that has about 30 milligrams of zinc and about 450 milligrams of magnesium, which is going to help with the absorption of the zinc.

ZMA works best on an empty stomach so to take it about two hours after your last meal, but about 45 minutes before you go to bed.

Nighttime Protein To Feed Your Muscles

Immediately before going to bed, I recommend taking in one more dose of high quality whey protein isolate.

At night while your body is recovering, it’s going to need amino acids to act as the building blocks for new muscle tissue.

By consuming some protein before bed, it will slowly breakdown into amino acids through the night to continuously feed your muscle-building activity.

You only need about 20 grams, but again, you want to take this about 45 minutes after you’ve taken a ZMA and right before you go to bed.

The Super Supplement For
Nighttime Muscle Building

Melatonin is the master hormone your body uses to regulate all other hormones in your body.

It’s kind of like the conductor of your endocrine system and even helps regulate your sleep cycles.

Unfortunately, we start to lose natural production of melatonin after the age of 25 so most of us are very deficient in melatonin.

Production is also affected by things like staying up too late, getting up too early and especially stress and working night shifts.

Supplementing with melatonin can be an important way to help you get a deeper, more restful sleep.

This in turn helps you recover better from your training and maximize your natural production of testosterone and growth hormone while you sleep.

All you need is about three milligrams taken right before you go to bed and you’ll be in prime mode to be able to maximize your sleep cycles and build more muscle in the process.

What other bodybuilding supplements
are YOU taking at night?

Leave your recommendations below…

23 Responses to “The Best Bodybuilding Supplements To Build Muscle While You Sleep”

  1. Scott says:

    I notice you recommend whey before bed rather than casein. I had always heard casein was better to take than whey at night as it digests slower and was better at providing protein throughout the night. What are you thoughts on whey vs. casein at night?

  2. Kevin says:

    ZMA, Glutamine, and Arginine all on an empty stomach

  3. nick says:

    Hi Jeff!

    Yes, I too wanted to know why you recommended WPI rather than casein.


    • Let’s apply some common sense…

      Casein has been recommended because it’s “slower digesting”, right? The theory is that it provides a slower feed of protein and therefore more of it gets used by the muscle for growth. Since you’re basically fasting for 6-8 hours while sleeping at night, casein would then provide you with a night time of protein during the time that you need it most for recovery.

      Here’s the problem though…

      Research has shown that the higher the quality of protein, the higher the levels of amino acid pools when measured 3 hours after ingestion. In other words,hydrolyzed protein (the highest quality) showed more available amino acids 3 hours after consumption than any other protein source, including casein protein.

      Since your body stores protein in the form of amino acids, you don’t have to worry about a “slow feed”, especially since you’re eating every 2-3 hours during the day anyway, right?

      But what about night time?

      Well, your metabolism slows WAY WAY down at night while you sleep. So again, why do you need a slow digesting protein of inferior bio availability?

      Now hydrolyzed whey protein is best, but I don’t like the texture and it’s expensive. Besides, Whey Protein Isolate isn’t that far off from the same quality and is a LOT less expensive so WPI is the best choice for your protein source AND the best value.

  4. Koolio says:

    One question, will it be better to mix a slow digesting protein like casein(i.e. milk, yogurt) with the whey isolate.

  5. Isaac says:


    Samething here with the casein. At bed I also take some desicated liver in powder form around bed time. It opens the vessels too and also helps block estrogen. A good and healthy super food. One tspoon also has seven grams of protein and is pretty inexpensive. I also take some through the course of the day as well. As I’m sure you already know Jeff, before the L-Arginine came alot of the oldschoolers would take 2 to 5 tablets every 1 to 2 hours for a few days in a row, and it was extremely helpful. We all know and have been taught to use varieties of the right things and sources for our nutrition and suppliments. This is another protein and vascular help, as well as an estrogen blocker. One last thing (and I realy hope I catch your reply)? I understand the Melatonein and have read GABA is a good sleep aid and helps promote GH up to 400%, Whats your take?

    Thanks and GOD BLESS,

  6. Isaac says:


    I just posted the reply above and ended up with a notice in my email that you were sorry and didnt receive my email due to the overload of emails you get. As we both know you are a very busy and hard person to get ahold of, but I didn’t send you an email. I just commented on your blog. I don’t know if thats what you want to happen everytime someone puts a post on one of your blogs, I just wanted to make sure you were aware of what is happening?

  7. Alex says:

    I workout at night and finish it at 10pm and have my shake, at 11pm i have a solid carb/protein meal and at midnight i have my casein and go to bed… in this case do you think it is possible to take ZMA ?
    around bed time im allways on a full stomach and i also know that you shouldnt take ZMA with anything that has calcium, and i allways have my shake and before bed casein with skimmed milk..

    • No, ZMA won’t do you too much good, especially when you’re taking your shake at night (BTW…switch to whey protein isolate).

      However, you can still supplement with zinc in the morning on an empty stomach. It’s not ideal but you should be getting it in.

      • Alex says:

        Thx 4 the help Jeff 😉
        In the morning im allready having my multivitamin and it includes all the ingredients on a ZMA i think..
        I allready am using whey isolate in the morning, before and after my workouts.. latelly i’ve been trying a mix of whey and casein (i mix them myself) and i’m liking the results..
        The only time i was using casein alone was at night, buti will sure take your advice and use the same mix at night..
        In my oppinion this is the best choice, because you are getting the best of both types of protein, and my recipe is 20g whey isolate and 10g casein.
        What do you think about this ?

  8. Mike says:

    Hi Jeff.

    I’ve been taking zinc magnesium and tribulus before bed for around 6 months now. I also have some celery with almond butter, linseed oil and cottage cheese right before bed. Since working rotating shifts many years ago I have always had trouble sleeping. But since doing this I have found my sleep much better. I’m off to find some melatonin. Thanks for the tip.

    • If you work nighttime shifts at all, then melatonin is a must. It will help reset your body clock so that you aren’t suffering from the mixed messages you’re sending your body by being awake when it knows that it’s supposed to be asleep.

  9. Mike says:

    And yes I have reported this problem with your system sending weird emails after posting here for months now. Can’t be that hard to fix.

  10. Anh says:

    What is the recommended dosage for women for zinc, magnesium and melatonin?
    Also, I’m 5’2″.

  11. David Lane says:

    Awsome information really enjoy your articles it gives me insurance that I’m doing the right thing to keep getting healthier or not doing good job keep them coming.

  12. Dan says:

    MELATONIN HAS UNKNOWN SIDE EFFECTS!!! do not take something that has not been studied

    • Whaaaat? Melatonin is a natural substance our own body produces and I’ve been using it for years with no problems whatsoever. Dosage is very small and leading research experts I know have been prescribing it forever.

      I’m not sure what side effects you’re referring to as “unknown”.

      • Charles says:

        Jep, I had taken Melatoning as well but for a fairly short time. Soon after I started taking this miracle “natural substance”, my girlfriend started to complain loudly. And that was in my mid 40s. As soon as I stopped taking it, everything was “staight” again and there was no more complaint. That is one side effect, I am sure about that. Guys, am I alone???

  13. Rafael says:


    Out of curiosity, how would your personal recipe “PM Formula” be stacked with ZMA and the whey protein isolate? Would you then recommend that ZMA be taken [2 hours after last meal] 45 minutes before sleeping, then 15 minutes later taking you PM formula [taken 30 minutes before sleeping] and then right before you go to bed take some whey protein isolate?

    Thanks in advance.

  14. dan says:

    Hi jeff, as a want to be natural bodybuilder what do you recommend for someone who has an extremely heavy physical work load to help in recovery after my workout sessions? As I do tree removal for a living and I am struggling to put on muscle even though I am eating right and getting enough protein. Is there anything I can take to stop this from happening.

  15. greg says:

    Hey Jeff-
    Question for you. I am 47 years and old and in great shape for I have been bodybuilding for 10 years or more. I am a trainer at a local club and lift weights 4 days a week with interval training cardio everyday after my workout. I am having issue with that last bit of bodyfat in the lower abs. I am SURE you get this question all the time but, for some reason I feel like no matter what I do……getting my 6 pack back at my age almost seems impossible. I did a bodybuilding show in 2004 and actually won but since then I have had the hardest time getting that last bit off my lower abs. I realize that insulin and cortisol and estrogen wreck havoc on the body and especially as we get older but I am doing all the “tricks” but to no avail. I am about 11 to 12 percent bodyfat but want to go lower without sacrificing muscle. Afterall, as we get older our metabolic rate slows and gravity sets in whether we like it or not but surely there is some way for me to achieve my six pack at least one more time before I get any older. Also, bear in mind that when I shed bodyfat, I tend to lose it at the top of my ass prior to abs coming in. I feel like I am at a crossroads with my bodybuilding and wondered if you have any suggestions for me.
    Thanx in advance-

  16. Iggi says:

    I know the need to try please all the girls with a 6 pack Greg but do they really care?

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