Need to sleep better? Try eating right before bed.We know, we know ... thanks to a lot of research on the topic, conventional wisdom says we shouldn't eat before bed, lest we gain weight and stay awake. (Recent research suggests that people who ate their main meal of the day earlier than others lost 25 percent more weight than the later eaters.) But some snacks, such as those rich in carbohydrates, could help you sleep better, according to Alissa Rumsey, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. It turns out insulin -- a hormone that affects your metabolism -- can play a role. "Insulin can influence a sleep regulatory part of your circadian rhythm," Rumsey told HuffPost. "Eating something that promotes insulin secretion, such as carbohydrates, might help promote a healthy circadian pattern." A rise in blood sugar causes a rise in insulin, which can help tryptophan enter your brain and bring on sleep. You shouldn't carbo-load, Rumsey said, but rather eat one small, balanced carbohydrate-protein snack to feel the effects without impacting your weight.
"In terms of promoting sleep, it should be a small snack -- no more than 150 to 200 calories. It should be carbs plus a little bit of protein," she said, adding that some foods naturally contain tryptophan, such as dairy, which can help, too. "I’ll tell someone to have a cup of cereal with some milk in it, a small snack like that, or some whole grain crackers with a wedge of cheese. Keep it small and not have it be high in fat or a really high protein meal. It should be more carbohydrates." Also, be sure to avoid foods that contain caffeine, such as chocolate and some decaffeinated teas (which can still affect those who are sensitive to caffeine). Here is a week's worth of healthful, nutritious snacks that can help you have a restful night: Do you want to be more mindful about eating healthy foods that’ll keep your mind and body at their best? Sign up for our newsletter and join our Eat Well, Feel Great challenge to learn how to fuel your body in the healthiest way possible.
We’ll deliver tips, challenges and advice to your inbox every day. Clarification: A previous statement from Alissa Rumsey has been updated to clarify that a rise in blood sugar is not the result of, but rather produces, a rise in insulin.For some, breakfast is the most important meal of the day. But for others who manage to squeeze some gym time into their everyday routine, pre- and can be just as important.We tapped , sport dietitian and exercise physiologist, for 50 snacks that offer the right balance of carbohydrates, fats, and protein to satisfy hunger, fuel workouts, and . While everyone’s nutritional requirements and preferences are different depending on their goals and activities, to work out for 60 minutes or less, says Seebohar, so keep these in mind for your longer sweat sessions. Read on for what to eat before a workout, plus the snacks to grab after. The body builds muscle and recovers 24 hours a day, not just at the gym. Smartly timed snacks can give the body the fuel it needs to build muscle, burn fat, and recover as best it can.
If you prefer to eat before exercising, or if your workout will last longer than an hour, Seebohar suggests grabbing a snack about 45 to 60 minutes in advance and keeping it small (think a palmful of carbs, a half palmful of protein, and a quarter palmful of fat). Find what works for you by trying one of these 25 options. 1. Perfect Yogurt Parfait 2. Whole Orange Smoothie Swap out sugar-packed juice for the real deal in this whole-orange smoothie. Confused about what kind of protein powder to use? Seebohar likes Thorne Research or NOW Foods protein powders. 3. Almond Coconut Mocha Smoothie Oats are a classic morning staple, but if you don't want to clean up a pot before rushing to the gym in the morning, try this one as an afternoon snack. The recipe serves two, but we suggest dividing it into three portions and refrigerating the remaining two for smaller snack-size servings. 5. Blueberry Banana Protein Smoothie 6. Banana Bread Greek Yogurt Parfait 7. Apple Peanut Butter Energy Bites
The classic apple-and-peanut-butter combo gets an upgrade from raisins and chia seeds. If you're in a rush, skip the extras and just grab an apple with PB. Try stashing some to-go packs of peanut butter or almond butter in your gym bag so you can chow down on your way to indoor cycling class. 8. Mocha Protein Shake 9. Fresh Strawberry Parfait With Cottage Cheese 10. 5-Minute Protein Peanut Butter Energy Balls Make these DIY no-bake peanut butter balls ahead of time, and you'll have some healthy treats ready to fuel a week's worth of sweat sessions. Seem like too much effort? Grab a box of your favorite bars (we love CLIF Bar's new nut butter-filled ones), cut in thirds, and then roll into balls for smaller bites. 11. Hard-Boiled Egg Avo Toast Avo toast never fails. When you have a heartier appetite, try this pre-workout version and add a hard-boiled (or fried) egg on top for added protein. There are a lot of ways to get fancy here, but we're big fans of this classic combo before a morning run.
12. Homemade Apricot and Almond Energy Bars If you have time on your hands, mix up these DIY energy bars and stash the extras for later. All you'll need for this no-bake recipe are a food processor and a few ingredients. Stock up on some store-bought bars with high-quality ingredients and a 1:1 or 2:1 carbohydrate-to-protein ratio (in other words, look for 10 grams of carbs and 10 or 20 grams of protein), Seebohar says. One of our favorites is RXBAR, which lists the main ingredients right on the front of the wrapper. 13. Peanut Butter and Banana Chia Seed Toast 14. Leftover Meal Prep Chicken, Sweet Potato, and Green Beans 15. No-Bake Buckwheat Peanut Butter Energy Bars 16. Strawberry Banana Oatmeal Greek Yogurt Waffles 17. Turkey Avocado Wrap 18. Protein-Packed Cauliflower Hummus and Carrots 19. Rice Cakes With Almond Butter 20. Baked Broccoli Cheese and Pepper Omelet 21. Caprese Avocado Toast With Cottage Cheese 22. Almond Butter Banana and Coconut Energy Bowl
23. DIY Sports Drink If you're feeling really fancy, you can make your own sports drink chock-full of electrolytes to prep your body to get sweaty. If you're in a rush, try a store-bought mix like Generation UCAN, which is low in sugar, or Propel waters, which are low cal. 24. Tzatziki Greek Yogurt Chicken Salad 27. PB&J Protein Pancakes 28. Sweet Potato Pie Protein Shake 29. Post-Workout Banana Bites 30. Healthy Peanut and Caramel Protein Bar This post-workout snack legit looks like a candy bar, and it basically tastes like one too. Make a whole batch of these in advance so you can grab them on your way out the door. If you don't have time to make them at home, try something comparable, like a CLIF Builder's protein bar. 31. Orange Mango Recovery Smoothie 32. Chicken Pasta With Butternut Squash, Caramelized Onions, and Tart Cherries 33. Avocado Tuna Salad 34. Peanut Butter Chocolate Protein Shake 35. Microwave Egg and Vegetable Breakfast Sandwich