I typically have nonfat to 1% low-fat cottage cheese or casein protein shake with skim milk and honey before hitting the sack. I sometimes even combine honey with cinnamon. The reason for this is two fold. The first is contrary to what you may believe, a teaspoon of raw honey can help burn fat and improve sleep because the honey gets converted into serotonin by the brain and helps production of the sleep hormone melatonin. The second being cinnamon, in addition to being a powerful anti-oxidant, imitates insulin and helps prevents too much fatty triglycerides from accumulating in the blood.
Anabolic processes tend toward "building up" organs and tissues . These processes produce growth and differentiation of cells and increase in body size, a process that involves synthesis of complex molecules . Examples of anabolic processes include the growth and mineralization of bone and increases in muscle mass. Endocrinologists have traditionally classified hormones as anabolic or catabolic, depending on which part of metabolism they stimulate. The classic anabolic hormones are the anabolic steroids , which stimulate protein synthesis, muscle growth, and insulin .  The balance between anabolism and catabolism is also regulated by circadian rhythms , with processes such as glucose metabolism fluctuating to match an animal's normal periods of activity throughout the day.