Eating snacks before bed? You've probably heard that you should be careful about the calories you eat at night before bed, because they accumulate and make you gain weight. Or phrases like that, right? The thing is, due to this erroneous fear, we often go to bed hungry, because we have such a light dinner that by 3 in the morning our stomachs start playing a symphony, begging for food.
And two things can happen:
- You bravely endure the hunger and wake up low on energy and completely empty in the morning.
- You can't take it anymore and you get up at 3 in the morning, heading straight for the fridge to devour all the sweet and junk food you have at home. Yes, let's be honest... if you get up to eat at 3 in the morning, it's not precisely to eat a carrot.
What you can eat at night
Many people have a proper dinner and don't need to eat anything else before going to sleep. But there are other people who prefer a lighter, earlier snack-dinner. If you also exercise, it is very likely that you need ideas for snacks before going to sleep 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 adding fiber, such as some raw vegetables.
These delicious suggestions will ensure you a restful sleep:
COTTAGE CHEESE + ALMONDS OR WALNUTS.
Cottage cheese is a source of casein (slow-release protein) and by adding nuts like almonds, walnuts, or hazelnuts, we guarantee complete satiety. I especially recommend almonds for their natural source of MAGNESIUM, ideal for muscle relaxation.
100g of 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 like spinach or lettuce, it will also provide fiber and a feeling of fullness.
100g of salmon or tuna + vegetables is the ideal amount (approx. 200 cal)
GREEK YOGURT + CHIA SEEDS.
An option similar to cottage cheese. Greek yogurt provides casein and chia seeds are a natural source of omega-3 and fiber.
125g of Greek Yogurt + 1 dessert spoon of chia seeds and off to sleep (approx. 200 cal)
CASEIN SHAKE + COCONUT OIL.
If you prefer something liquid instead of solid before bed, casein protein shakes are the solution. It is a sequential protein that gradually releases amino acids while you sleep. They are low in fat, so adding a tablespoon of coconut oil provides us with healthy medium-chain triglycerides (MCTs) for your heart.
30 or 40g of Day&Night Casein + 1 tablespoon of coconut oil for a delicious shake (approx. 200 cal)
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