It is essential to eat foods that are nutrient-rich and dense in protein. Recommended Daily intake is 0.8 grams of protein per kg of bodyweight. If you are doing resistance or weight training, you may benefit from consuming 1.3-1.8 grams of protein per kg body weight to account for increased muscle activity.
Chicken is a source of low-fat, high-quality protein. Daily protein intake is essential for a healthy lifestyle, and the timing of the protein intake is vital in providing health benefits. Limit consumption of protein at night. Excess protein intake can cause unwanted weight gain.
Choosing a slow-digesting protein with leucine content post-exercise can help in overnight recovery. Protein can help in a significant increase in muscle strength and size as the growth-boosting hormone production increases during sleep.
The key to healthy sleep is small portions of protein and carbohydrates to calm the cravings, stabilize blood sugar levels helping in uninterrupted sleep. If you put some thought into dinner, you can have a satisfying meal. Healthy preparation such as Chicken soup can help relax your nervous system and is easy to digest.
People with Gastroesophageal reflux should avoid snacking or eating anything 3 hours before bedtime as it can lead to heartburn and stomach acid splashes on the back of the throat. Avoid eating desserts, junk, or fried food. Eating significant portions of high protein foods just before sleep can lead to sleep disturbance as the body is busy digesting the food.
A pre-sleep protein snack is beneficial for athletes, daily exercisers, and the elderly. Even though protein powders, shakes, and bars may provide an adequate amount of proteins, but are often packed with sugar or artificial sweeteners to make it more palatable. Prefer consuming real foods that offer a more comprehensive range of like lean meat, egg, and protein-rich grains.