Low-fat cottage cheese. It's one of the highest sources of casein protein, which is a slow-releasing/slow digesting protein that helps your muscles recover and grow as you sleep. I also drink a casein protein shake before bed for the same reasons. That's like an hour before I go to sleep though, because I also take ZMA (a zinc supplement) and GABA right before I go to bed, and if you take dairy products with zinc, they destroy the zinc before your body absorbs it.
