Snacking before bed? I'm sure you've heard people say that you should be very careful with the calories you eat at night before going to sleep, because they accumulate and you put on weight. Or phrases like that, right? The fact is that, due to this erroneous fear, we often go to bed hungry, because we eat such a light dinner that at 3 a.m. our guts start to play a symphony asking us for food.
And two things can happen:
- That you can stand hunger like a champ and wake up low on energy and totally empty in the morning.
- That you can't stand it any longer and you get up at 3am and head for the fridge to ravage all the sweet and junk food you have at home. Yeah, let's be honest... if you get up to eat at 3am, it's not exactly to eat a carrot.
What you can eat at night
Many people have a proper dinner and do not need to eat anything else before going to bed. But there are others who prefer to have a lighter snack-dinner at an earlier time. If you do sport on top of that, it is very likely that you will need ideas for bedtime snacks to ensure a good rest and good muscle recovery
Snacks must contain 2 macronutrients to be truly effective and nutritious.:
- Slow/sequential absorption proteins
- Healthy fats
In addition, I propose to add fibreas well as some raw vegetables.
These delicious proposals will ensure you a refreshing rest:
COTTAGE CHEESE + ALMONDS OR WALNUTS.
Cottage cheese is a source of casein (slow-release protein) and by adding nuts such as almonds, walnuts or hazelnuts, we guarantee total satiety. Re-eating almonds in particular, for their natural source of MAGNESIUM, ideal for muscle relaxation.
100 g cottage cheese + 15 almonds is a very good proportion (approx. 200 cal).
SALMON OR TUNA + RAW GREEN LEAFY VEGETABLES.
Salmon or tuna are perfect fish for the evening, they have protein and omega - 3 (healthy fats). Accompanied by raw vegetables such as spinach or lettuce, it will also provide fibre and a feeling of fullness.
100 g salmon or tuna + vegetables is the ideal amount (approx. 200 cal).
GREEK YOGHURT + CHIA SEEDS.
A similar option to cottage cheese. Greek yoghurt provides casein and chia seeds are a natural source of omega 3 and fibre.
125 g Greek yoghurt + 1 dessert spoon of chia seeds and go to sleep (approx. 200 cal).
CASEIN + COCONUT OIL SHAKE.
If you prefer something liquid rather than solid before bed, casein protein shakes are the way to go. It's a sequential protein, which releases amino acids gradually as you sleep. They are low in fat, so adding a tablespoon of coconut oil provides heart-healthy medium-chain triglycerides (MCTs).
30 or 40 g of Day&Night Casein + 1 tablespoon of coconut oil for a delicious smoothie (approx. 200 cal.)
