Clipping of news on Brazilian Culture, Law and Citizenship
11.26.2015
This article was translated by an automatic translation system, and was therefore not reviewed by people.
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Check out these tips nutritionist Bruno Dias da Costa
One of the most frequently asked questions in relation to healthy eating is to eat before bed. In large part, these doubts arise on several recommendations and myths spread the "word of mouth" or on the Internet relating to food that precedes our sleep. But, as should be the last meal of the day?
First of all, it is necessary to clarify that the composition of this meal will depend on a number of personal and interpersonal factors, ie there is no cookie-cutter. Not only the pre-sleep meal, but the whole eating routine must understand the individual characteristics of the person, whatever their goals. That said, there are some tips that can help you make that meal.
1 - Include a good source of protein. Pay attention, not to eat only protein, but have a good source of this nutrient in the last meal. The reason is simple, as you will be a while without food, it is important to provide amino acids (the units that make up the protein) for cell repair, as asleep there is a favorable hormonal environment for repair and reconstruction of tissues, especially if you engage in exercise. Yoghurts, milk, egg, omelet, soup or cream, fish, and even protein supplements may be used at that time.
2 - Reduce the volume of the meal. As our metabolism starts to decrease their activity (less energy) in this period, it is important not to exaggerate the amount of food to not generate a caloric surplus at that time. Furthermore, a very large meal can slow down the process of digestion, which directly compromise the quality of sleep. Remember that the amount will depend on not only the goal, but the personal individuality.
3 - Do not pull out the carbohydrate. This is a common myth. There is no need (either to lose weight or gain muscle) to withdraw completely food sources of carbohydrate that time. However, we should pay close attention to the correct selection of food, prioritizing those with higher nutritional quality. Prefer those with higher fiber, more whole and / or natural.
4 - Be careful in the selection of food. If there is oversight by selecting foods with low nutritional value, you run the risk of disrupting the hormonal environment of restful sleep. Avoid foods high in refined carbohydrates and fats. Regarding fats, prefer to mono and polyunsaturated, easily found in plant foods.
5 - Beware severe restrictions throughout the day. It is very common for people to eat very little during the day and in this period, end up exaggerating quite at that time because of hunger and anxiety.
6 - You do not need a protein supplement in a gradual release. Although they are well spread in the market of supplements, these products promise to release gradually the amino acids in your blood (promoting muscle recovery) are not required. They can indeed be used as well depending on the strategy and plan of individuals, but rarely are essential.
Finally, whether to lose weight or gain muscle, there is no standard recommendation that differentiate intended. What must be understood is that the amounts of nutrients will vary, not only objective, but the union of clinical, personal and nutritional factors that will determine the strategy and nutritional plan developed by your dietitian.
Source: iBahia
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This article was translated by an automatic translation system, and was therefore not reviewed by people.