My 8-year-old son, Magnus, regularly asks me, "What's your favorite?" questions. Recently, he queried, "Mom, what's your favorite sport?" My response: "I like a lot of sports, but my favorite is probably football, followed closely by basketball."
When we watch television at home, it's usually on a sports channel. The thing that bugs me about a lot of televised games is how late they're aired on the east coast. Take the NCAA national football championship, for example. The game starts at 8:30p, and likely won't end until past midnight. If the game is a blowout, I won't mind turning if off early. But if it's a tight game, I'll want to watch til the end, sacrificing much-needed beauty rest.
Beyond that, staying up past my regular bedtime might give me the munchies. While I'm expecting my substantial dinner of grass-fed beef burgers, sweet potato fries and organic green beans to tide me over until the morning, you fellow sports fans out there who ate a lesser meal might want to consider these late-night snack suggestions, offered by the co-founders of BioTrust Nutrition.
But isn't it bad to eat late at night, you may ask? Firstly, a calorie isn't worth more when the sun goes down. Secondly, "the right night-time meal can often positively affect your results and recovery from exercise by feeding your muscles with quality nutrition as you sleep," say Joel Marion and Josh Bezoni from BioTrust (The key here is the assumption that you exercised today! You did, right?!). "The trick, as always, is choosing the RIGHT foods before bed, and knowing which foods those are."
Here are the BioTrust guys' general "rules" to creating the ultimate pre-bed meal:
1. Avoid carbs and insulin. Because consuming carbohydrates will result in a significant insulin release (which will in turn put the breaks on fat-burning), carbs are ill-advised for a pre-bed meal. Carbs are also much more easily stored as fat in the evening hours when metabolism is naturally slowing in preparation for sleep. Besides, you have very little opportunity to burn off that energy when consuming carbs at night -- sleep isn't a very calorically expensive activity!
In addition to carbs, certain animal proteins have been shown to yield a significant insulin response as well, such as red meat and certain fish. While these protein foods are OK for a pre-bed meal, there are better choices, like those mentioned below.
2. Choose slow digesting proteins. Slow digesting proteins, like white meat proteins such as turkey and chicken, are great night-time meal choices as they digest slowly and fail to produce a significant insulin response.
Another great choice is the milk protein casein, found in many protein blends and also in cottage cheese. Casein coats the stomach, digests slowly, and provides quality nutrition to your muscles over several hours...very ideal as a pre-bedtime protein source!
3. Add fat. Quality, healthy fats such as nuts, oils, and nut butters are great additions to a pre-bedtime meal as they will help to further slow gastric emptying and digestion while increasing fullness and satiety so you don't wind up snacking all night long.
The guys add, "Just follow these 3 simple rules for night-time snacking (slow digesting protein, low carb, add fat) and you'll be in great shape...give it a try with an evening snack tonight!"
And finally, GO BUCKEYES!
SUBSCRIBE HERE to FitnessIsFreedom.net!
Molly is a wife, mom,
CLICK HERE AND ENTER YOUR NAME AND EMAIL ADDRESS TO RECEIVE THE LATEST NEWS FROM FITNESSISFREEDOM.NET!
I am not a registered dietitian, nor a medical professional. My blog is a representation of my views and experiences, which are not intended as medical advice. While I am a certified personal trainer, descriptions of things I eat and exercises I perform may not be suitable for everyone. Please speak with a medical professional before making any changes to your current routine.