Eating late at night gets a bad rap, but skipping meals isn't the answer either. Choose the best foods before bed.
Original article wrtitten by Christina Orlovsky Page & Kylie Gilbert
"Going to bed with a growling stomach can make it difficult to fall asleep, or worse, increase the temptation to eat in the middle of the night if hunger disrupts sleep" says Heather Mangieri R.D. spokesperson for The Academy Of Nutrition & Dietetics.
The Key is to nail the combo of protein and a little carbs: like snacking on nuts or Greek yogurt. ultimately, researchers say your late-night eating habits comedown to self-control in making nutritious choices. "Food restriction in humans is much less controlled, and relies more on keeping environment and willpower- something many people struggle with," says Mangieri "The evening hours are when most people will admit to out-of-control eating since that's the time when work is done and it's time to relax."
Sometimes eating late at night is our only choice. though. With longer working hours and post-work obligations. The good news, according to Mangieri, is it's less about what time you're dining, and more about what foods on your plate.
The Best Foods To Eat Before Bed
Follow the 30-30 rule: Active young women who had 30 grams of protein about 30 minutes before sleep experienced no negative metabolic effects, the British Journal of Nutrition reports. In fact, before-bed protein built muscle in a study on strength-training men, and experts believe the same would be true for women.(it's worth noting : if you typically do not snack after dinner, there's likely no benefit to adding a high-protein snack before bed.)
Include some carbs for sleep benefits: If you have trouble drifting off, include a small amount of healthy carbs with your protein snack when eating before before bed, like a half of slice of whole-grain toast or a few grapes, says Susan Kleiner, Ph.D.,R.D. author of THE NEW POWER EATING. These can help the body move Tryptophan into the brain to produce serotonin, a neurotransmitter that promotes sleep.
THE WORST FOODS TO EAT BEFORE BED
Skip high-fat and-sugar treats: The worst foods you can eat before bed are high in fat or sugar, says Kleiner: "High-fat foods take a long time to digest, and sugar increases your blood sugars, both of which can disturb sleep."
Reconsider the Whey: Whey protein causes insulin spikes that could keep you up as well, says Kleiner.
Cut the carbs: "If dinner is at 8 p.m. and bedtime is two hours later, the meal size should be smaller and include smaller amount of carbs," says Mangieri. "Stick to a serving of lean protein and load up on veggies so you'll still meet your nutrient needs without all the late-night calories."