Best be­fore-bed nu­tri­tion

A healthy snack be­fore you sleep can help you feel (and run) bet­ter in the morn­ing

Runner's World (UK) - - In This Issue -

YOU'RE CRAV­ING SOME­THING SWEET

BEST BITE Fruit ‘sor­bet’. Blend frozen blue­ber­ries and wa­ter­melon.

WHY It sat­is­fies that crav­ing for some­thing sweet but has few calo­ries. The an­tiox­i­dants in blue­ber­ries re­duce ox­ida­tive stress caused by ex­er­cise, while stud­ies show wa­ter­melon con­tains an amino acid that eases mus­cle aches.

YOU’RE TRY­ING TO LOSE WEIGHT

BEST BITE Greek yo­ghurt with cin­na­mon and vanilla.

WHY The pro­tein quells latenight stom­ach rum­bles, says nu­tri­tion­ist Lau­ren An­tonucci. Choose plain yo­ghurt and add cin­na­mon and vanilla for flavour. Eat it 30 min­utes be­fore bed to boost me­tab­o­lism the next morn­ing, ac­cord­ing to a 2014 study.

YOU’RE RUN­NING TO­MOR­ROW BE­FORE BREAK­FAST

BEST BITE Nut but­ter and straw­ber­ries on whole­grain bread.

WHY The com­plex carbs and pro­tein will curb your morn­ing hunger. ‘Eat it three hours after din­ner to top up your glyco­gen,’ says Con­nie Diek­man, di­rec­tor of Univer­sity Nu­tri­tion at Wash­ing­ton Univer­sity in St. Louis, US.

YOU HAD A TOUGH TRAIN­ING DAY

BEST SIP Cho­co­late milk. WHY It pro­vides fluid (for hy­dra­tion), sugar (for mus­cle glyco­gen) and pro­tein (for mus­cle re­pair). Drink­ing ca­sein (a pro­tein found in milk) 30 min­utes be­fore bed im­proves mus­cle-pro­tein syn­the­sis overnight, says a study in Medicine & Sci­ence in Sports & Ex­er­cise.

YOU CAN’T SLEEP – AND YOU HAVE AN UP­COM­ING RACE

BEST BITE Crack­ers with Swiss (or ched­dar) cheese.

WHY The carb-pro­tein combo sup­plies the amino acid tryp­to­phan, which helps you sleep. Eat­ing re­fined carbs (such as those in crack­ers) be­fore bed short­ens the time it takes to drift off, says a study in the Amer­i­can Jour­nal of Clin­i­cal Nu­tri­tion.

YOU RAN EAR­LIER IN THE EVENING

BEST BITE Scram­bled eggs and veg­gies in a whole­wheat tor­tilla.

WHY Eat some­thing size­able now or you’ll be starv­ing at mid­night, says An­tonucci, when you may make a bad food choice. Eggs jump­start re­cov­ery and veg­gies sup­ply an ex­tra serv­ing of your five a day in case you fell short ear­lier on.

Greek yo­ghurt with cin­na­mon and vanilla Cho­co­late milk Try 230ml of tart cherry juice twice a day for two weeks. The mela­tonin con­tent can help you sleep. Nut but­ter with straw­ber­ries Crack­ers with Swiss cheese Scram­bled eggs and veg in whole­wheat tor­tilla

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