Benefits of Eating Right Before Bed for Better Sleep and The 30-30 Rule
Lat night snacks get a bad rap, but the right foods can do some good.
The 30-30 Rule
30 grams of protein 30 minutes before bed experienced no negative metabolic effects and in fact, before- bed protein built more muscle! Same for Men and Women, this source should come from caesin n dairy like cottage cheese will slowly digest in your system and leave you satiated without spiking your blood sugar.
The worst foods although that you can eat right before bed are foods that are high in fat and sugar. These foods take a long time to digest, and sugar increases your blood sugar which can disturb sleep. Whey protein causes insulin spikes that could keep you up as well so make sure it is casein.
If you have a hard time drifting off at night, add a small amount of healthy carbs to your late night snack program. Like half a slice of whole grain toast or a few grapes. These can help move the essential amino acid tryptophan into the brain to produce serotonin, a neurotransmitter that promotes sleep.
The 30-30 Rule
30 grams of protein 30 minutes before bed experienced no negative metabolic effects and in fact, before- bed protein built more muscle! Same for Men and Women, this source should come from caesin n dairy like cottage cheese will slowly digest in your system and leave you satiated without spiking your blood sugar.
The worst foods although that you can eat right before bed are foods that are high in fat and sugar. These foods take a long time to digest, and sugar increases your blood sugar which can disturb sleep. Whey protein causes insulin spikes that could keep you up as well so make sure it is casein.
If you have a hard time drifting off at night, add a small amount of healthy carbs to your late night snack program. Like half a slice of whole grain toast or a few grapes. These can help move the essential amino acid tryptophan into the brain to produce serotonin, a neurotransmitter that promotes sleep.
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