Pre-bedtime snacks

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Generality

The pre-bed snack is a secondary meal which, depending on the case, can have different nutritional values; for example, it can reduce the sense of appetite a few hours after the last meal (dinner), guarantee muscle recovery following a workout (super compensation) or even lighten the main meals in order to ensure better digestion and greater absorption. .

The pre-bed snack is the last meal of the day and is usually eaten before sleep at night. In general, consuming a lot of calories without the guarantee that these are metabolized CORRECTLY is a somewhat questionable habit; in fact, before sleep the body does NOT need large energetic-nutritional loads and the plastic requirement is sufficiently guaranteed by the main meal of the dinner. On the other hand, there are circumstances in which the use of this nutritional strategy can be sufficient comfortable.

Pre Nanna Snack: When and Why?

The pre-bed snack is quite useful in the food organization of different situations:

1. For the sportsman: perhaps many do NOT know that intestinal absorption capacity and metabolic processing capacity are at least two variable aspects. They depend on subjectivity, the state of nutrition, muscle fatigue, etc. However, what is certain is that the body processes small meals more correctly than large binges! This is true for everyone ... and obviously sportsmen are no exception. cross-country skiers) who reach an energy expenditure of 3000-4000kcal / day; this means that, consuming a lunch and a dinner equal to 30-35% of the total, these subjects should take between 1000 and 1600kcal at a time. case, the digestive system would have difficulty in carrying out its functions correctly; for example, the intestine would find it difficult to fully absorb the nutrients contained in food (especially the amino acids of proteins). Among other things, assuming optimal uptake of the intestinal mucosa, large food portions would excessively stimulate insulin, emphasizing the adipose deposit.We also remember that "cramming" the stomach excessively can cause many problems to the mucous membranes, to the containment sphincters, etc. For this reason, for high calorie diets, it is advisable to disregard the general recommendations for the distribution of meals (15% breakfast, 5% the two snacks, 40% lunch and 35% dinner) and choose a more suitable solution; a practical example is: 20% breakfast, 10% each of the 3 snacks (of which 1 pre-bedtime), 30% lunch and 20% dinner.
2. For the bodybuilder: generally, bodybuilders do not have such high energy demands that they need an abnormal distribution of meals. For them, in fact, snacks (including pre-bedtime) play a role more similar to that of a customary diet. The only difference consists in the need to constantly supply a (more or less important) amount of proteins to the organism. In reality, it is a trick adopted more out of scruple than out of necessity… but be careful! Excess is always harmful to health.
3. For the overweight subject: overweight people generally consume such abundant meals (even just 2 a day!) As to provoke an insulin stimulus above the normal threshold; this habit, in addition to seriously damaging health, causes the inexorable adipose deposit (of which the aforementioned hormone is an intermediary). In this case, the greater distribution of meals is aimed both at eliminating the incorrect habit and at moderating the peaks of insulin to promote weight loss. For a subject accustomed to consuming 50% of the daily energy in the evening meal, reducing it significantly (therefore no more than 30-35%) would cause the premature onset of the sensation of appetite; in this case, the pre-sleep snack acquires an essential role in the tolerance of weight loss therapy by supporting the management of physiological stimuli.
4. For the obese diabetic: what is mentioned in the previous paragraph is valid but with a greater importance of the metabolic aspect. Often, diabetics suffer from impaired muscle tolerance to secreted insulin. Hyperinsulinemia promotes the conversion of carbohydrates and amino acids into fatty acids, which are then stored in the adipose tissue. In these circumstances, snacks (including pre-sleep) act as nutritional "dosers". By providing small portions of nutrients, it is possible to AVOID blood sugar peaks and therefore insulinemia. To do this they are particularly useful: modest portions of fruit, modest portions of protein snacks and modest portions of oil seeds (the latter extremely beneficial but very caloric and difficult to manage).
5. For the subject who suffers from gastric and esophageal disorders: this is a category that embraces many types of disorders, therefore what I will mention must absolutely subordinate to the recommendation of the specialist doctor. Let's say that most of these discomforts depend on: predisposition, abuse of irritating or harmful molecules (drugs, alcohol, caffeine, etc.), incorrect distribution of meals and incorrect nutritional distribution. Generally, those who complain of heartburn, gastro-oesophageal reflux, heaviness, etc. can find a great advantage in the hyper-segmentation of the daily protein ration. Proteins are the nutrients that require a certain digestion in the stomach and, of course, as the quantities increase, the need for digestive gastric juices also increases. In this regard, it is always NOT ADVISABLE to consume too large portions of food before sleep, especially way if they consist of protein and fatty foods. Ultimately, by significantly reducing the importance of dinner and inserting a small snack before bed, it is possible to significantly alleviate some disorders affecting the stomach and esophagus.

Which Pre Nanna Snack?

As the kind readers will have already understood, the choice of the pre-bed snack varies considerably according to the nutritional needs, the management of the other daily meals and the individual health status.
In low-calorie diets, the most difficult nutritional components to make in the right quantities are certainly dietary fiber and certain mineral salts. For fiber, potassium and magnesium, the use of fruit with peel and some derivatives of whole grains can be a good choice. On the contrary, if the deficit affects calcium it is more advisable to prefer snacks belonging to the milk and derivatives; finally, if the deficiency concerns iron, certainly small portions of meat or fish would be equally adequate.
For endurance athletes, the pre-bedtime snack takes on a fundamentally energetic importance; in these cases, without exceeding the portions, also avoiding choosing junk foods and making sure that the intake of proteins and fats is not excessive, the management of foods is almost entirely free.
As for those who require a low energy intake, insulin calm and the intake of essential amino acids, a lean and protein-type snack before bed (low-fat thickened or Greek yogurt, light cheese, egg whites, roast beef, etc.) it fully satisfies all needs (secondarily to the importance of the portions).
Finally, with regard to stomach and esophageal disorders, the choice of an eventual pre-bedtime snack basically depends on the TYPE of specific discomfort. For example, for heartburn induced by acid hypersecretion, it is very useful to try to moderate the " evening protein intake (which acts as an additional stimulant during the night) preferring foods that do not require a significant gastric effort. I reiterate once again that, since these are very different disorders, the specific choice must be made ONLY after a medical consultation.