[baccheion]

Sustained-release melatonin before bed (minimum dose to maintain youthful serum; eg, REMfresh). Balance with vitamin D3 (+ K2) in the morning. Meet all RDAs with just a variety of whole quality foods. Last meal 3-4 hours before bed or earlier to not ruin hGH/IGF-1 release during first few hours of sleep. 2:2:1-2 calcium:phosphorus:magnesium ratio.

[mrfusion]

How about protein before bed if you’re getting a lot of exercise and looking for muscle gains? Or still bad?

[baccheion]

I don't believe gains are that fragile. IGF-1 has a longer half-life.

More important is overall surplus (hard gainers need more), nutrition, regular gym time, and low stress/catabolism. Normalize cortisol, insulin, and thyroid/HPTA/metabolism.