Are there any general best food type for late dinners close to bed time with regards to sleep quality?
Because food digestion is thermogenic and core temperature reduction is required for sleep, it’s best to avoid eating anything at all for a couple of hours prior to sleep. Obviously life circumstances dictate the feasibility of this for each of us individually.
That said, a meal higher in carbohydrates tends to be more serotonergic, which should be more conducive to relaxation in preparation for sleep.
I agree with u/bitspace here. Some people sleep better with a little food in there system. If you have the caloric room for it I would say yea go for eating some carbs. I would also highly recommend some protein as well. Amino acids (protein) before bed help keep your blood level of them up for the long night and helps keep you from losing muscle during a diet:
After age 40, if I eat anything within 4-5 hours before bed, I wake up with a very uncomfortable food hangover. So I don’t eat anything before bed and I wake up feeling great. I realize it was pre-diabetes or something.
I eat a meal every night less than an hour before bed and have for the last ten years for the purpose of muscle gains. The only complication I encounter is occasional heartburn by laying down too soon. I generally go for something semi-balanced, as with all my meals. Around 20g+ protein, 20g+ carbs, and 10g+ fat. For me, this is often a large bowl of ice cream and a can of tuna, half a chicken breast, or a cup of Greek yogurt.
Casein protein. It’s a Slow digesting protein that helps the body with recovery and reduces muscle tissue breakdown and has a lot of benefits! Cottage cheese is one of them and makes a good bedtime snack!
If your concern is sleep, placing a good amount of your daily carb intake into your dinners is a great idea. Can help reduce cortisol and induce sleep a little better. There’s more to that equation.
In reference to fat loss or gain etc, your body will process either macro just the same regardless of when you consume it during the day, generally speaking.
Not really. Calories in and calories out is all the same. I do find though that if I eat carbs or carb load before sleep I don’t need to eat in the mornings before working out. Protein and fats usually I eat throughout the day for satiation.
It’s very simple, carbs give a quick burst of energy that activate and energise our body, feeding our brain and muscles, while carbs and fats are harder to digest and require more time, making you feel sleepy usually.Indeed it’s better to eat more proteins during the night/afternoon and less in the morning.Sugars are perfect to start doing activities.
Also our body grows and heal at night while sleeping, requiring more proteins.I think it’s a no brain to eat more sugars in the morning, but it also depend on the quality and quantity of the sugars and what is your daily routine.But generally speaking a bit more of proteins and fats at night is better for many obvious reasons.
In Italy in fact we usually eat sugars in the morning, pasta at launch and pizza (fatty) at dinner. Legumes or meat at launch or dinner, and we never eat fats or proteins when we go swimming in the sea or playing in a beach.
I’ve been sleep tracking about 2 years now. No sugar 2 hours before bed. No food one hour before bed, but you can have protein. When you watch your charts you can see the glucose stays a lot longer before you can hit good rem sleep.
idk…Caesin possible benefits include:
“Casein is a slow-digesting dairy protein that people often take as a supplement. It releases amino acids slowly, so people often take it before bed to help with recovery and reduce muscle breakdown while they sleep. Several studies have shown it helps boost muscle growth, along with a ton of other benefits”https://www.healthline.com/nutrition/casein-protein-is-highly-underrated#:\~:text=Casein%20is%20a%20slow%2Ddigesting,a%20ton%20of%20other%20benefits.
I find I sleep like a baby when have oatmeal with some banana…zzzzz