HEALTH

Why You Need a Bedtime Snack

Sleep mentally recharges you for the next day, rests your heart and rebuilds damaged muscles to prime you for another day of hustle. Sleep is also a time of fasting. If you eat dinner early and don't snack before bed, you may go 12 hours or longer without fuel. The longer you go without food, the more likely your body will be to deplete stored muscle glycogen (carbohydrate energy), and turn to muscle protein to keep you going throughout the night

You need to eat in a way that promotes anabolism (the building of muscle). This is especially important while you sleep, as your body secretes hormones that promote muscle protein synthesis. The best way to promote overnight anabolism and decrease muscle breakdown is with a bedtime snack.

Now, this isn't a free pass to chow down on a banana split or a greasy burger with fries. Exceeding your caloric needs for the day will still result in the accumulation of excess body fat. You should opt for a bedtime snack high in slow-digesting protein that will stabilize your blood sugar levels and fuel muscle growth. You can also simply drink a tall glass of milk. It contains two kinds of protein: whey and casein. Whey is digested very quickly, sending amino acids to muscle tissue rapidly. This is why so many athletes consume it right after exercise. Casein, on the other hand, digests more slowly. It provides a steady stream of amino acids over several hours, which makes it ideal to consume before bed.

Other foods to consider before bed include yogurt, canned tuna, hard boiled eggs and sliced turkey. A snack 30 minutes before you hit the sack can help build bigger, stronger muscles. Just remember that exceeding your requirements for the day can quickly increase your waistline as well.

By Chizzy Okoye