what is the best type of meal to eat after exercise so i can sleep better ?

Question

i go training (in karate) tuesdays and thursdays from 7pm - 9pm and also exercise at home, again usually from 7pm till about 8.30 two to three times a week. I then shower and cook, so i often don't finish eating till 9.30. This makes it hard for me to get a good night's sleep, but i feel that i need to eat to replenish my energy and get some proteins and vitamins in to help repair any strains. Would i be better eating a large meal at work around 3pm instead or is there a better type of food to be more easily digestable but still stop me from getting hungry in the night, as at the moment i unually eat a baked potato with some tuna and veg or some pasta with chicken.

Answer 1

I think you should try preparing some of your food in advance, so you aren't in the kitchen too long at night. Good foods to help you relax are turkey and bananas, so perhaps make some meatballs with minced turkey and put them in the fridge for later, then have banana with low fat yoghurt such as vanilla muller light. Also have a protein shake or high energy snack such as oatcakes with peanut butter in the afternoon to keep you going. Avoid carbs such as potatoes & white pasta at bedtime-they take too much digestion & your stomach will gurgle all night. I have started having roasted chunks of sweet potato instead as they are lower on the GI (you might want to invest in a GI cookbook), and never have anything high in sugar at night either. Eat complex carbs (wholewheat) to fill yourself up without feeling bloated. Good luck, I admire your stamina!

Answer 2

Sonospartacus,
There is one modern school of thought that says that if you have a jacket spud 1 hr before going to bed it will aid sleep as it helps the brain to produce serotonin, a sleep aiding chemical. I don't think a lot of other food or a heavy meal near to bedtime helps sleep as the body has to work hard to digest it.
What about if you had your main meal at work; but then an "energy snack" an hour or 2 before training and then the "potato snack" after training. This prevents a heavy pre-bedtime meal.Some people have to break one of their daily meals into, say, 2 "snacks" because of their schedule. Another "sleep defeating" howler is to drink too much liquids before bed(you wake in the night for "comfort stops").
Good Luck and Sweet Dreams!!!
From Mac.

Answer 3

I think the problem is the fact that you are exercising so close to bedtime, assuming you go to bet around 10-10:30. General rule of thumb is not to excercise 2 hours before bed because it will upset your sleep. Also, the fact that you eat close to when you go to sleep as well. Maybe try cutting down on the carbs in your last meal, and try making it a smaller meal...it all depends on how your body reacts to certain foods. Try exercising earlier, and if that doesn't help, tinker with your food intake for that last meal and find what works best for you.

Answer 4

The best meal. A jacket potato, a good green salad, a good grilled steak and finished with a cup of green tea without sugar

Answer 5

They say in the morning eat like a king. At lunch eat like a prince.At dinner or supper eat like a pauper. Hope this will help. Breakfast should be your main meal of the day. Lunch should be moderate.and dinner should be something light. Have a good day.

Answer 6

Well, the trainer at my gym told me protein protein protein after a workout so maybe try eating that large meal you suggested at work before going and just have a protein shake or something like that after. They are pretty filling and the protein would be great for your muscles!

Answer 7

Cottage cheese, peanut butter, cheese, or some other protein source is the best thing to eat post-workout. Avoid the carbs and go for good protein sources like meats and cheeses.

Answer 8

you are all over the place. Eat a good meal around seven thirty. relax. and drink horlicks or eat some yogurt, also, white bread, will help you sleep. Me I just take a pill and live when I want to.

Answer 9

something light and high in protein like a chicken salad - stay away from the carbs late at night

Answer 10

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