In the last few long runs I’ve done (all in the afternoon), I didn’t feel so hungry right after finishing them. But as always, I eat my recovery within 2 hours of training. But I noticed that later on, I felt hungrier than usual.
Just as this has happened to me, I’ve heard reports of acquaintances experiencing the same situation. Some of them have even been clients of mine.
This can happen whether you fuel properly or not.
What can’t happen is that the athlete goes hungry or feels low on energy due to lack of food.
As I refuse to starve myself, on these days of longer training sessions, I include a protein-rich supper. As well as giving me good satiety, it boosts my recovery during the night.
The interesting thing about including a protein-rich supper on long race days is that as it’s one more meal in the day, the amount of protein per meal is lower (at each meal of your day), and it’s easier to reach the total for the day.
Choosing the right bedtime snacks can provide your body with the nutrients it needs to repair and rebuild overnight.
Tips for choosing the right bedtime snack
- Balance Macronutrients: Aim for a combination of protein, healthy fats, and complex carbohydrates to support muscle repair, energy replenishment, and stable blood sugar levels.
- Keep It Light: Choose snacks that are nutrient-dense but not overly heavy, as large meals can interfere with sleep.
- Avoid High Sugar: While some carbs are beneficial, avoid snacks high in refined sugars, which can cause blood sugar spikes and disrupt sleep.
- Consider Timing: Have your bedtime snack about 30-60 minutes before you plan to sleep to give your body time to start digesting.
Here are some healthy snacks ideas for athletes to enjoy before bed
Protein Shake/Protein-packed Smoothie
Why It’s Good: A protein shake or smoothie can be tailored to your nutritional needs, combining protein, carbs, and healthy fats. Use ingredients like protein powder, protein-rich yogurt, greek yogurt, tofu, milk or a dairy-free alternative, and fruits.
Eggs + Avo with toast
Why It’s Good: This combination brings together proteins, healthy fats and carbohydrates. As well as being tasty and nutritious, it creates satiety.
Cheese sticks & whole-grain crackers
Why It’s Good: cheese sticks add protein and fat. Crackers, on the other hand, offer complex carbohydrates to keep blood sugar stable.
Greek yogurt or protein-rich yogurt + honey and berries
Why It’s Good: Greek yogurt is rich in casein protein, which digests slowly and provides a steady release of amino acids overnight. Honey adds a touch of sweetness and quick-digesting carbs, while berries provide antioxidants to combat exercise-induced oxidative stress.
Cottage cheese with whole-grain toast + kiwi
Why It’s Good: Cottage cheese is another excellent source of casein protein. Whole grain toast offers complex carbs to keep your blood sugar stable. Kiwi may improve sleep quality due to its serotonin concentration and antioxidant levels.
Protein-rich Oatmeal with banana and walnuts
Why It’s Good: Oatmeal is a good source of complex carbs and fiber, while bananas provide potassium and tryptophan, which can enhance sleep quality. Walnuts add healthy fats and protein protein powder add the perfect dose of protein.
Sandwich/wrap
Why It’s Good: this option is great because, just like a shake or smoothie, you can customize it the way you want. Add turkey breast, cottage cheese, tofu, chicken breast or scrambled eggs for protein and healthy fats. For vitamins and minerals, add leafy greens, and vegetables.
Note: If you have a light protein-rich recipe, you can make it and eat it before bed.
For athletes, the right bedtime snacks can enhance recovery, support muscle growth, and improve sleep quality.
By choosing nutrient-dense, balanced snacks, you can fuel your body’s overnight repair processes and wake up ready to perform at your best.
