1. Best for Those Craving a Mini Meal
1 slice whole-grain toast + 2 tablespoons hummus
145 calories, 6 g protein
"Toast isn't confined to mornings. "Hummus, crafted from chickpeas abundant in B vitamins, plays a pivotal role in metabolism. B vitamins facilitate the breakdown of carbohydrates, proteins, and fats, enabling the body to utilize stored energy effectively."
Craft your hummus-topped delicacy with a slice of whole-wheat bread brimming with fiber. This wholesome grain infusion not only enhances satiety but may also promote better sleep.
Magnesium, prevalent in wheat flour, contributes to sleep quality. "Studies indicate magnesium's positive impact on sleep quality for adults grappling with insomnia, prolonging their rest duration."
2. Best for a Muscle Boost
6 ounces (¾ cup) 2% cottage cheese + ½ cup pitted tart cherries
170 calories, 22 g protein
"Integrating protein into your pre-sleep routine aids muscle repair and potential growth. "Ingesting 30 grams of protein approximately 60 minutes before bedtime seems to positively impact muscle quality, metabolism, and overall well-being."
Opt for tart cherries as a topping not only for their natural sweetness but also for their sleep-enhancing properties.
"Melatonin, renowned for its role in inducing sleep, regulates our sleep-wake cycles. It's present in various fruits and vegetables, including tart cherries and pomegranates, as well as grains, nuts, and seeds,"
3. Best for Better Sleep
1 banana + 1 tablespoon nut or seed butter
185 calories, 5 g protein
"Bananas consist mainly of fast-digesting carbohydrates, making them an ideal snack choice before bedtime. Fast digestion is advantageous for evening snacking. Additionally, bananas are rich in magnesium, a mineral known for its stress-relieving properties and sleep-promoting effects."
Furthermore, the carbohydrates in bananas initiate a cascade of physiological responses that contribute to relaxation.
"Carbohydrates prompt the release of insulin, a hormone that facilitates the entry of tryptophan into the brain, thereby promoting sleep."
The nut butters complement this combination with their inclusion of healthy fats, which provide satiety for both the brain and body. It's advisable to moderate the portion size to one tablespoon to manage calorie intake effectively.
4. Best for Sweet-and-Salty Fans
½ cup pomegranate juice + 15 almonds
180 calories, 4 g protein
In comparison to the typical cup of green tea, 100 percent pomegranate juice boasts higher antioxidant capacity and contains no added sugars, fillers, preservatives, or caffeine.
Furthermore, cinnamon and other warm baking spices may contribute to maintaining a healthy metabolism. "Your body expends more energy processing these spices than it does with other foods," suggesting that incorporating them into your routine can be beneficial. You can create a delightful hot mulled cider by heating up pomegranate juice with cinnamon, cloves, and citrus slices.
Pairing this flavorful drink with a handful of almonds adds a satisfying salty element to the sweet sip. Similar to many items on this bedtime snack list, almonds are rich sources of both tryptophan and magnesium. Additionally, they contribute a few extra grams of protein to your daily intake.
5. Best Netflix Snack
¼ cup crunchy chickpeas
120 calories, 6 g protein
If you find yourself naturally craving something crunchy after dinner, such as chips or crackers, which often lack nutritional value, consider opting for roasted chickpeas instead. Saffron Road offers a variety of flavors like Salted Caramel and Korean BBQ, making them a tasty alternative.
These chickpeas are convenient to snack on while you watch television, and a single serving provides 6 grams of protein and 4 grams of fiber.
Moreover, chickpeas are easily digestible, rich in B vitamins, and can aid in satiety, helping to prevent waking up feeling excessively hungry. This can in turn mitigate the risk of overeating the following day.
6. Best to Prevent Overwhelming Breakfast Hunger
6 ounces (¾ cup) plain Greek yogurt + ½ cup blueberries
130 calories, 19 g protein
Indulging in a healthy, low-calorie snack before bedtime can play a crucial role in stabilizing blood sugar levels, particularly for those prone to experiencing nighttime drops that can lead to morning hunger pangs.
For a creamy and satisfying alternative to ice cream or frozen yogurt, consider Greek yogurt.
Yogurt serves as an excellent source of calcium, essential for the production of melatonin from the amino acid tryptophan," advises experts. "I often recommend plain Greek yogurt to my clients due to its high protein content, particularly casein, which has been associated with reduced morning hunger.
Pairing Greek yogurt with blueberries enhances its nutritional profile. Blueberries are renowned for their fiber content and antioxidant properties. These antioxidants help alleviate physical stress and promote a state of relaxation in both the body and mind, facilitating more restful sleep.
7. Best to Fight Muscle Cramps
¾ cup whole-grain bran cereal + ½ cup milk or nondairy substitute
135 calories, 7 g protein
Calcium, prevalent in dairy products, enriched grains, and leafy greens, along with magnesium, found in nuts, seeds, bananas, avocado, and yogurt, and potassium, play vital roles in muscle contraction and nerve conduction. Incorporating these nutrients into your diet may alleviate achy legs, cramps, or general feelings of tension.
For an optimal source of potassium, consider incorporating bran into your diet. Bran is renowned as a proven cramp-preventer when compared to other cold cereals.
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