I go to sleep by 10:00 p.m. on the weekdays, so at 9:30 p.m. or so I consume 1 cup of low fat cottage cheese mixed with 2tbsp wheat germ and some splenda for taste. It gives you some slow dissolving protein right before bed to offset night time catabolism. The wheat germ gives you a boost of B vitamins and the benefit of octacosonol (a substance which shows some promise in potentially aiding endurance and energy storage in the muscles).
Cal: 230
Fat: 5g
Prot: 30g
Carb: 14g
Fiber: 2g