Did you know, the body mainly recovers when you are asleep? Whether you are building muscles or trying to lose fat, if you are doing exercises, recovery and nutrition are the two factors you will need to take care of outside the gym. A good diet is usually split into 5-6 meals which ensures that you take nutritious food in intervals of time that keeps your metabolism going on at a good pace.
How to identify a before bed snack?
A good before-bed snack can be identified by the fat contents in it. Fat slows down the digesting process and that is exactly what we need when sleeping. The gap of 8 hours is a long one and we would not consume any food but that doesn’t lessen our body’s requirement. It still needs the supply of amino acids to help in the recovery process.
Casein protein is known for its slow-digesting capabilities and fusing it with milk along with some healthy source of fat ensures a complete snack ideal for recovery. The fat source can be nuts like almond or even peanut butter whereas the protein content of the snack should be around 20-30 grams.
How to make before bed protein snack?
Today I am going to share a simple recipe of a before-bed snack. It will take you approx 30 seconds to prepare it.
Choco-Milk Almond Drink
- 1/2 scoop Whey protein
- 240 ml Low Fat Milk
- 2 tbsp Flax seed
- 15-20 pieces Almonds
- 1 Pinch Cinnamon
- 1)Take approx 240ml of low-fat milk
- 2)Add 15 grams of whey protein or casein protein.
- 3)Add two spoons of flaxseed and a pinch of cinnamon.
- 4)Consume it with 15-20 almonds. You can also crush the almonds and mix them in the drink.
What difference does before bed snack makes?
When you wake up the next morning, your body wouldn’t starve. You wouldn’t feel like you have been missing your nutrition. This is a very important factor in the long run. Most people don’t focus on before bed meal and they miss out on an advantage in building muscles as they do not reach the full recovery potential.
When to take before bed snack?
Well, we have to make sure that our dinner is not a heavy one. If you are following a six-meal system, the calories would be split properly and chances are, you will feel hungry in 2-3 hours, assuming proper digestion takes place. This is the time when you take your before bed snack and it should be around 30 minutes before you actually sleep.