Stay Strong, Sleep Deep: 8 Late-Night Foods That Keep You Fit, Firm and Fierce Over 60
As we age, maintaining muscle mass becomes increasingly important. After the age of 60, muscle loss (known as sarcopenia) accelerates, affecting strength, mobility and overall health. Fortunately, what you eat before bed can make a big difference. During sleep, the body repairs and builds muscle – provided it has the right nutrients to do so. Here are eight of the best bedtime foods, ranked in descending order, that support muscle health and recovery in older adults.
8. Cottage Cheese
Cottage cheese is rich in casein protein, a slow-digesting dairy protein that provides a steady supply of amino acids throughout the night. It also contains tryptophan, an amino acid that supports sleep quality by aiding serotonin and melatonin production. Cottage cheese is low in fat, high in protein, and ideal for overnight muscle repair. Add a sprinkle of cinnamon for taste without spiking sugar levels.
7. Hard-Boiled Eggs
Eggs are a complete protein, containing all nine essential amino acids. Boiling them makes for a convenient, low-calorie bedtime snack. The high leucine content in eggs directly stimulates muscle protein synthesis, which is vital for preserving muscle mass in older adults. Boil in advance and keep them chilled. Add a pinch of sea salt or turmeric before eating.
6. Tuna in Olive Oil
Tuna offers lean protein and is rich in omega-3 fatty acids, which have anti-inflammatory benefits that may help reduce muscle breakdown. When preserved in olive oil, it also provides heart-healthy fats that aid absorption of fat-soluble vitamins. Tuna is also high in vitamin D, linked to improved muscle function. Choose sustainably sourced tuna in extra virgin olive oil. Eat a small portion — half a can is plenty. Serve over a few cucumber or celery sticks. Add lemon juice and herbs for flavour. Avoid mayo, bread or salty crackers – they add calories and processed carbs.
5. Greek Yoghurt
Greek yoghurt is thick, creamy, and packed with casein and whey protein, offering both slow and fast-digesting proteins. It’s also rich in calcium and probiotics, supporting bone health and digestion. With minimal sugar and fat (when choosing the right variety), it’s a great muscle-supporting snack before bed. Choose plain, full-fat Greek yoghurt with live cultures. Chia seeds, a sprinkle of cinnamon, Avoid flavoured or sweetened yoghurts – they’re often loaded with hidden sugars.
Warm milk is a traditional bedtime drink, and it has more going for it than nostalgia. It contains tryptophan and both casein and whey proteins to aid muscle repair overnight. Add turmeric, known for its anti-inflammatory properties due to its active compound curcumin, to help ease joint pain and improve recovery. Use organic or plant-based milk like unsweetened almond milk. Add ½ tsp turmeric, a pinch of black pepper (to activate curcumin), and cinnamon. A dash of ginger powder or nutmeg for added warmth and inflammation support. Skip adding honey or sugar — the natural sweetness of milk is enough.
3. Almond Butter
Just one tablespoon of almond butter delivers a healthy dose of plant-based protein, vitamin E and magnesium. These nutrients support muscle function and repair while the healthy fats help you feel satisfied overnight. It’s also low in sugar and promotes heart health. Choose organic, natural almond butter with no added sugar or palm oil. Spread a spoonful on a sliced apple or banana. Don’t pair with toast or sugary snacks — carbs before bed can store as fat.
2. Tart Cherry Juice
While not a protein source, tart cherry juice earns its spot for its natural melatonin and anti-inflammatory compounds. It promotes better sleep quality and may help reduce muscle soreness, making it an ideal accompaniment to other protein-rich bedtime snacks for people over 60.
Look for 100% pure, unsweetened tart cherry juice. Stick to a small glass (100–150ml). Drink it solo or after your protein-based bedtime snack. Don’t overdrink — it’s still a fruit juice, and too much natural sugar isn’t ideal before bed
Whey protein is the gold standard for muscle building due to its fast absorption and high leucine content. Taken before bed, it stimulates overnight muscle protein synthesis more effectively than food alone. Whey is especially beneficial for older adults, as it counters age-related muscle loss efficiently. A simple shake with water or milk can deliver 20–30g of protein in one go. Mix a scoop of low-carb, low-sugar whey protein with water or unsweetened almond milk. Avoid artificial sweeteners if sensitive. Add a pinch of cinnamon or a teaspoon of unsweetened cocoa for taste. Avoid mixing with sugary fruit, dairy ice cream, or commercial protein bars — they add unnecessary calories and sugar.
Final Thought
Eating the right foods before bed can be a game changer for those over 60 looking to maintain muscle mass. Combining quality protein with anti-inflammatory and sleep-supporting nutrients helps maximise the body's natural recovery process during sleep. Whether it's a spoonful of Greek yoghurt or a protein shake, incorporating these smart bedtime snacks can support healthy ageing, strength and vitality.
