Night Meal for Athletes

Eating after certain hours may be harmful for healthy individuals who do not do sports, but if you are an athlete, the situation is completely different. Late training-matches, meal periods or night snacks for recovery are essential meals for athletes. Let's look at the details of these meals together

High glycemic index foods such as white rice, pasta, bread and potatoes can promote sleep; However, due to its effects, its consumption should be stopped more than 1 hour before bedtime.

A salad to be prepared as a carbohydrate source for the night meal and lentils etc. to be added to it. Legumes can be a good source of carbohydrates. Additionally, oats and fruits such as quince and apple with low glycemic index can also be consumed.

Interesting results have been observed when some carbohydrate sources and protein combinations are consumed before sleep. It has been observed that consuming 20 g of casein protein + 480 mg of cherry juice before going to bed improves strength, endurance, maximum power, muscle pain, and biological markers of muscle damage.

In addition, consuming protein-polyphenol drinks before going to bed reduces eccentric-induced muscle damage. It accelerated the recovery of skeletal muscle function following sleep.

Protein taken before sleep is effectively digested and absorbed during sleep, thus increasing muscle protein synthesis rates throughout the night.

In studies associated with increased response to training. The amount of protein taken before sleep generally varies between 20 and 40 g.

It appears that protein consumption before sleep does not reduce appetite at breakfast the next day and does not change resting energy consumption.

During long-term resistance type exercise training. When administered, pre-sleep protein supplementation has a beneficial effect on the increase in muscle mass and strength. This type of protein may be casein, which is slowly digested and absorbed. In this way, its effect continues throughout the night. Such as fruit, oatmeal and nut mixtures prepared with milk or curd cheese salad…

 

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