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There are still people who believe that everything they eat before sleep (or after 6 pm) goes straight away to fat stores. That sounds like a nightmare! But the real nightmare is to go to bed hungry, wake up without energy, and be surprised that you are not feeling well even though you have been disciplined and not eaten anything late!
Wake up! Your metabolism never completely shuts down, not even during the night-time. If you consume too many calories or unhealthy food before your sleep, you may gain some fat, but not every late snack causes weight gain.
The trick is that you have to think about what you eat before going to bed. If you know that you are going to eat late in the evening, make some spare space for these extra calories throughout the day, so you can still meet your daily calorie limit. Choose food that supplies your muscles, keeps a low feeling of hunger, and supports a steady level of glucose in your blood, so your brain does not wake you up during the night.
Get inspired by these six snacks that will provide your body with quality nutrients to support your fitness goals, whether it is muscle growth or fat loss.
1. Cottage Cheese with 100% Peanut Butter
Cottage cheese with 100% peanut butter is a typical night meal according to many fitness enthusiasts. Cottage cheese is ideal during bedtime because it contains a lot of casein proteins that are being slowly released into your body, ensuring a consistent supply of amino acids during the night.
By adding 100% natural peanut butter, you increase the time of digestion that strengthens your ability to control your hunger. To avoid dense calories, use only one tablespoon of peanut butter, or maybe even less.
2. Salmon
Salmon is an excellent solution before sleep because it contains a high amount of protein and healthy omega fat. Many people have a lack of these omega-3 fatty acids, although supplementing them can support your overall health condition in the long run.
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3. Greek Yoghurt with Flaxseeds
Similarly, like cottage cheese, Greek yogurt is rich in proteins with a significant amount of calcium. By adding flaxseeds to this low-fat snack, you will also increase the amount of healthy fat in this snack. This combination will provide you with a stable dose of fibre, protein, and omega fatty acids.
4. Low-fat Cheese with Vegetable
If you love cheese, this meal will be perfect for you. Cheese usually contains a high amount of saturated fat; therefore, go with the version with reduced fat, which will, on the other hand, provide you with a healthy dose of protein.
Cheese contains a minimum amount of carbohydrates, and the combination of fat and protein is just what you are looking for! For insignificant calories, include raw green vegetables, such as cucumber, celery, or broccoli.
5. Canned Tuna with Olive Oil
Tuna is an excellent choice for people who do not want to waste time preparing food. Canned tuna in water does not contain excess fat; therefore, it is important to also add some healthy fats to it.
Try to add a tablespoon of olive oil on top of it and serve it with spinach leaves, so this iron-filled snack gets you ready for the next day.
6. Casein protein with coconut oil
If consuming solid food before bedtime is not what you enjoy, consider casein or night protein. We have talked about the benefits of casein in cottage cheese, but those you can also get from the protein powder.
Most casein proteins contain a low amount of fat. But try this one: add fats by adding one tablespoon of coconut oil. This will give the snack medium-chain triglycerides that are beneficial for the healthiness of your heart. This snack contains approximately 200 calories and helps to regenerate muscle during the night.
Will you try these meals and quick snacks that you can also enjoy before going to bed? What do you eat as a last meal? Share your tips with us in the comments and share if you liked the article.
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