Please read this post by @iwannaburnfat.
Great explanation about a common misconception in the fitness industry.
Eating carbs before bed in and of itself does not cause fat gain. The accumulation of body fat over time can only occur if a consistent positive energy balance (a.k.a. caloric surplus) is maintained [1-3]. .
Now, if you struggle with controlling carb intake at night, then it may be a good idea to limit carb consumption during that period to prevent overfeeding. But if you have control over your food intake, eating carbs before bed is not inherently bad. .
In fact, there's research indicating a high-carb meal a few hours before bed can significantly improve sleep quality by shortening sleep onset . So if you struggle with falling asleep, moving some of the carbs you normally consume during the day to the evening is worth a try. .
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