Maybe you’ve checked the nutritional information for different types of bread in terms of calories and macros. Maybe when you run the last sixteenth of a mile on the treadmill, you think about how many calories you’ve burnt. But how frequently do you think about your BMR?
The basal metabolic rate (BMR), or the total number of calories burned at rest, is a crucial factor in body composition. Just by existing, a 35-year-old, 5-foot-5-inch woman burns roughly 1,300 calories every day.
The rate at which your body burns calories is primarily predetermined by your genes, although building muscle may change that. Gaining muscle increases your basal metabolic rate and necessitates a higher calorie intake. Complex carbs and protein, both of which burn slowly, are ideal for supporting that kind of expansion.
A research published in the British Journal of Nutrition last autumn found that consuming 30 grams of the muscle-building macronutrient just before bedtime may contribute to a metabolic jump start, so it’s no surprise that protein has been getting a lot of attention lately.
Do you know of any meals that help you lose weight as you sleep?
Whether or whether the foods we consume right before night affect our metabolism is still up for debate. Many evening activities (viewing TV, scrolling through Instagram) lead to mindless snacking, which has been linked to weight increase in studies, thus eating before bed may contribute to weight gain. On the other hand, some people have found that eating at night helps them control their appetite and lose weight.
The scientific back-and-forth on pre-bedtime munchies continues: Snacking on 150 calories worth of protein before night may help your body make better use of its protein stores, resulting in a faster metabolic rate, according to research published in the journal Nutrients. However, a recent study published in the Journal of Obesity found that those who regularly ate late meals or snacks before bed were more likely to forego breakfast the next day (and be overweight). Maintaining a healthy weight and eating a nutritious breakfast every morning have both been linked to improved health and longevity.
Nighttime is when your digestion is slowest since your metabolism slows down while you sleep. Your metabolism drops by 10 to 15 percent during the night, and it can reach a 35 percent decrease during your deepest sleep cycles.” “Still,” as the article puts it, “eating a small nutrient-dense snack before bed can give your body the energy it needs to take care of metabolic functions while you are resting,” which is especially important if you exercise in the late afternoon or evening.
Although a late-night snack won’t do wonders for your metabolism, it probably won’t damage your efforts to improve your health as a whole, and it may even help you get a better night’s rest and wake up feeling refreshed. The ideal pre-sleep snack is between 150 and 250 calories and consists of fiber-rich carbohydrates and protein to keep you satisfied till breakfast.
Muscle recovery and development are boosted by eating protein after exercise.
Two to three hours after supper, or 60 to 90 minutes before bed, give these seven nutritious snack alternatives a try and your basal metabolic rate (BMR) will say TIA.
Seven Snacks for a Healthy Metabolism Before Bed
1. Best for Those Craving a Mini Meal
Pair our Classic Homemade Hummus with 1 piece of whole-grain bread and 2 teaspoons of hummus.
calories: 145; protein: 6
As the old saying goes, “Toast isn’t just for breakfast.”Chickpeas, the main ingredient in hummus, are a good source of vitamin B. The B vitamins’ primary role is to facilitate the breakdown of macronutrients and the release of energy from the food you eat.
Make a healthy snack by spreading hummus over a slice of whole wheat bread. This healthy grain is not only a great source of satisfying fiber, but it also has the potential to improve your sleep quality.
Wheat flour is an excellent source of magnesium, and magnesium “has been shown to have a positive effect on the quality of sleep in adults with insomnia by extending the time spent asleep.”
2. Best for a Muscle Boost
2% cottage cheese (6 ounces/ 34 cup) with half a cup of pitted tart cherries
Calories: 170; Protein: 22
Cottage cheese is an excellent after-school snack, as stated by a widely-discussed 2018 research from Florida State University.
“Eating a protein-rich meal before night can aid in muscle repair and may even promote muscular development. A study found that eating 30 grams of protein approximately an hour before bed improved muscle quality, metabolic rate, and general health.
Tart cherries are a great topping since they are delicious and they can help you get to sleep.
“Melatonin, the most famous sleep-inducing hormone, controls when we sleep and when we wake up. Tart cherries and pomegranates, as well as other fruits and vegetables, cereals, nuts, and seeds, are all good sources.
3. Best for Better Sleep
Combine 1 banana with 1 tablespoon of nut or seed butter (such as Justin’s Classic Almond Butter).
5 grams of protein, 185 calories
This couple has numerous layers to explore.
Bananas are high in quickly absorbed carbohydrates, which is just what you want in a bedtime snack. Magnesium, which is present in abundance in these foods, has been shown to reduce stress hormones and facilitate restful sleep.
Carbs may also aid in relaxation since they set off a chain reaction in the body.
“Insulin is produced in response to carbohydrates, and this in turn facilitates the entry of the sleep-inducing amino acid tryptophan into the brain.
Stick to one spoonful to keep calories in check; the butters provide good fats that fulfill your brain and body.
4. Best for Sweet-and-Salty Fans
15 almonds and 1/2 cup of pomegranate juice (I like Pom Wonderful)
Having only 180 calories and 4 grams of protein
You’ve probably already found the magic hour when caffeine keeps you up all night. Perhaps, like me, you avoid green tea after dinner because of the caffeine.
Pomegranate juice is an excellent replacement if you’re in a bind. The antioxidant potential of one hundred percent pomegranate juice is more than that of one cup of green tea, and it includes no sugar, fillers, preservatives, or caffeine.
You may prepare a hot mulled cider by heating pomegranate juice with spices like cinnamon, cloves, and citrus segments; studies have shown that cinnamon and other heated baking spices may assist promote healthy metabolism (“your body uses more energy to process the spice than it does for other foods”).
The saltiness of the almonds provides a welcome contrast to the sweetness of the drink. These nuts, like many of the other options here, contribute to your daily protein intake while also being good providers of tryptophan and magnesium.
5. Best Netflix Snack
1/4 cup crispy chickpeas, such as those found in this recipe for crispy Roasted Chickpeas.
Energy: 120; Protein:6
Instead than eating empty-calorie snacks like chips or crackers after dinner, try some roasted chickpeas instead. Saffron Road’s options are my favorites because of the unique tastes they provide, including Salted Caramel and Korean BBQ.
The serving size is just one bag, and you get 6 grams of protein and 4 grams of fiber.
She explains that the beans are high in B vitamins, simple to digest, and can keep you full overnight so you don’t overeat in the morning.
6. Best to Prevent Overwhelming Breakfast Hunger
Combine 12 cup of blueberries with 6 ounces of plain Greek yogurt.
13% protein, 130 calories
To all of us who have heard that little voice within screaming, “Feed me!”
Some people’s blood sugar levels decrease during the night, leaving them cranky when they awake. Eating a nutritious, low-calorie snack before bed can help prevent this.
Greek yogurt is a healthier alternative to other sweet treats like ice cream and fro-yo (though we do have plenty of good-for-you DIY versions of the latter).
Calcium, which is required for the synthesis of melatonin from the amino acid tryptophan, is abundant in yogurt. Plain Greek yogurt is my go-to recommendation for my customers. Casein, one of the proteins present, has been demonstrated to suppress appetite the next day. Blueberries have powerful antioxidant and fiber properties.
Antioxidants calm the body and mind, reducing physical stress and facilitating a better night’s sleep.
7. Best to Fight Muscle Cramps
Three-quarters cup of whole-grain bran cereal with one-half cup of milk or nondairy replacement (such Unsweetened Silk Vanilla Almond Milk).
Calories: 135, Protein: 7
Eat a light breakfast before bed to avoid a fight with Mr. Charley Horse or Restless Leg Syndrome around 3 a.m.
Magnesium (found in nuts and seeds, bananas, avocado, and yogurt), potassium (found in dairy, enriched grain products, and leafy greens), and calcium (found in dairy, enriched grain products and leafy greens) all play various roles in muscle contraction and nerve conduction, and thus may help if you experience achy legs, cramps, or difficulty relaxing.
If you want to avoid cramps, choose bran since it has more potassium than any other cold cereal.
The Bottom Line
You could find that you sleep better and are more refreshed in the morning if you have a light snack before bed. Even though none of them will cause your metabolism to suddenly speed up, they will provide you a nutritional boost.