Snacking Before Bed isn’t a Deal Breaker, if you Know What to Grab
We’ve all done it; it’s bedtime, you know you should just lie down and wait for breakfast to come…but you can’t. The late snack cravings are hitting too hard and you need something to put your mind (and stomach) at ease, without ruining your entire day. It’s common to worry about food sitting in your body while you spend 6-8 hours being physically inactive, but understanding more about sleep may help you make better midnight munchie choices.
Sleep is the time when your body does the most recovery.
True, we don’t want to feel sleepy or sluggish the following day, but sleep is when the highest tissue repair and hormone production is completed. While you’re dreaming, your body is busy fixing all of the hard work you did at work or in the gym the previous day. This takes energy, and your body needs the proper fuel, therefore, don’t fret about that last quick bite before bed!
Here are some late night snack ideas that can help curb those cravings and give you proper fuel before bed all without adding inches to your waistline:
When you don’t drink enough water, your body receives mixed hunger signals and can be the root cause of those late night stomach pains. Get a tall glass of water in your body 15-20 minutes before bedtime to really see if you need that quick snack.
With 4-5 grams of protein to rebuild the body, and 7.5g of healthy fats to calm the stomach, a single slice of whole wheat toast with half and avocado is perfect before bedtime. Simply add a little pepper and lemon juice to this perfect bite and you will be snoozing in no time.
As much as peanut butter and jelly get forgotten from elementary school lunch boxes, this quick option can actually be a great snack before bed. With plenty of protein from your choice of peanut butter, as well as the sneaky extra protein from whole grain breads, a single slice with two tablespoons of peanut butter and your choice of jelly or jam is a sweet and savory way to calm the body into dreamland.
Chocolate milk is a wonderful way to refuel your body after a solid workout, but it also can keep hunger away at night. This is an option all can choose: either dairy milk with plenty of protein, or a vegan option such as Silk Dark Chocolate Almond milk. Lots of us have that sweet craving late at night and chocolate milk in any form is a great way to satisfy your stomach without dreading the repercussions.
Along the same lines as chocolate milk, a quick handful of chocolate chips can be a super simple and quick snack to satisfy those sweet cravings. It also won’t destroy the diet with only 80-160 calories in a small handful. Just make sure you commit to only one trip to the pantry.
Sugar-sensitive friends be aware: jelly, chocolate milk, and chocolate chips could be a bit too much sugar for those that are sensitive. Listen to your body and adjust your late night snacking accordingly.
Chad is an elite level age-group triathlete, former collegiate club swimmer, and athletic coach that lives and trains in Kansas City, MO.