Protein Foods To Eat Before Bed To Delay Metabolism While Sleeping

Contrary to popular belief, eating a small protein snack before bed does not delay metabolism. Actually, it is catabolism that you want to avoid, which is the process during sleep that burns muscle to feed to the body. Some protein foods also boost metabolism, leading to increased fat burn and decreased muscle loss while you sleep. Additionally, protein foods have the added benefit of sleep chemicals that insure relaxation, allowing you to fall asleep more quickly.

Cottage Cheese

Cottage cheese has more of a slow-burning protein, called casein, than most cheeses. The body breaks casein down slowly, assuring a delayed time-release of energy to the body to prevent catabolism, or the dissolution of that hard-earned muscle tissue while you sleep. Cottage cheese also contains phenylanine, an essential amino acid that increases appetite control.

Poultry

Poultry, such as chicken and turkey, is protein-rich, of course, and makes a good snack before bed, in moderation. Poultry also contains elevated levels of tryptophan, an animo acid that leads to feelings of sleepiness and relaxation. So a poultry snack can help you fall asleep and also prevent catabolism during the long night. Tuna can be substituted for higher-fat meats.

The Whey Protein Nightcap

PJ Glassey, author of "Cracking Your Calorie Code," recommends a 20 g whey protein "nightcap." Besides the high levels of protein, whey also indirectly elevates growth hormone during sleep, leading to the possibility of increased fat burning and muscle building.

Warm Milk

This is no urban myth: a warm glass of milk is full of casein and whey proteins. Like all proteins, this bedtime snack delays catabolism and allows the body to slowly metabolize the proteins instead of your lean muscle tissues. The sleepiness effect of warm milk is probably due to its high tryptophan levels as well.

Nuts and Seeds

If you are lactose-intolerant, a vegetarian, or cynical about genetically-modified soy products, a handful of protein-rich nuts and seeds feeds the body during sleep. Watch out for nuts high in sodium, as well as most commercial peanut butters that are loaded with sugar, corn syrup and fatty oils.