Eating fresh cheese with peanut butter before bed is the ideal combination for those who want to optimize their body composition.
When the subject is the loss of fat mass and/or increase of muscle mass, diet plays a fundamental role, both during the day as also at night, when the body prepares to rest.
In this sense, the supper is usually a meal “critical”, since there are always questions about what should and should not eat before you go to bed. For the help in this question, let us explain you why is that fresh cheese with peanut butter before bed is a good option.
FRESH CHEESE WITH PEANUT BUTTER BEFORE BED, WHY?
As mentioned previously, the supper is a meal that requires more careful, because if you do not include the correct foods may contribute to the increased weight or fat mass, make it difficult to gain muscle mass and the rest.
In this sense, foods high in sugar and saturated fat, caffeine and alcohol are foods to exclude in this meal, as they promote increased weight and fat mass, and make it difficult to rest and sleep.
In contrast, the ingestion of fresh cheese with peanut butter before you sleep is a combination that benefits both the body composition such as sleep, in addition to being a snack that is tasty and nutritious. Let’s look at why.
1. IMPROVEMENT OF SLEEP
In relation to the rest, it is well known the importance of a good night’s sleep for health in general, including for the maintenance of a healthy weight, since sleep influences significantly the appetite and the metabolism and, consequently, the weight management.
In this context, it is important to refer to the tryptophan. Tryptophan is an amino acid that helps promote sleep, as that is a precursor of hormones inducing sleep, namely serotonin and melatonin.
The tryptophan is present in most foods rich in protein , and in quantities more significant in foods such as dairy, oats, chicken, egg and peanut, so that the intake of fresh cheese with peanut butter before bedtime can facilitate sleep a night more quiet, and indirectly, help control appetite and speed up metabolism.
2. DECREASED MUSCLE CATABOLISM
Also for the promotion of muscle mass gain, the ingestion of fresh cheese with peanut butter before bed is a good option.
Now, during the night, as we spent many hours without food, occurs a natural process of catabolism (destruction) muscle, in the sense of getting the energy and nutrients needed to ensure the vital functions during this long period of fasting.
In this sense, the ingestion of protein before bed helps to minimize this process of catabolism and promotes the maintenance of muscle mass and optimization of training results.
As the fasting period is over, the best option is a protein absorption is slow, in particular the casein, since provides amino acids to muscle steadily and gradually throughout the night (for 7 hours) and stand the acidic ph of the stomach, preventing catabolism and contributes to muscle growth.
Casein represents 80% of milk proteins, which can be found also in the fresh cheese.
On the other hand, the peanut butter is also a protein source, interesting, and provides unsaturated fats, with beneficial effects for the body. In addition, the fat allows you to delay the digestion and gastric emptying, helping the lentificar the process of absorption of the protein at the muscle level.
In this sense, the combination of fresh cheese with peanut butter is a good ally in the processes of maintaining muscle mass, while also helping to level of recovery (since the protein is the main nutrient involved in the muscle recovery process).
3. LOSS OF FAT MASS
Also for the loss of fat mass, the combination of fresh cheese with peanut butter before bed gives a help.
In fact, protein is a nutrient that also promote the increase of muscle mass, helps accelerate the metabolism and promote increased energy expenditure (associated to its higher thermic effect compared to other macronutrients).
In addition, both the protein as the fat present in peanut butter help to regulate the levels of satiety.In this way, the ingestion of fresh cheese and peanut butter helps to promote a faster oxidation of fat and to regulate levels of appetite, preventing hunger pangs during the night and at breakfast.
ASPECTS TO CONSIDER BEFORE YOU START EATING FRESH CHEESE WITH PEANUT BUTTER BEFORE BED
For this snack to be enjoyed in the best possible way, the following tips will help you in the hour of choice of cheese and peanut butter:
- Be careful to choose a fresh cheese, low or null level of fat and a peanut butter without added sugar or hydrogenated fats (ex. prozis), because otherwise you will be promoting effects contrary to those that you want.
- The amounts to eat are variables from person to person, according to the nutritional needs and with the goal.
- Advance should make this meal depends on their sensitivity to gastrointestinal problems. You should start by giving at least 1 hour in advance and adjust it according to the tolerance.
- The peanut butter can be alternated with dried fruits and oleaginous (such as walnuts, almonds or hazelnuts) and fresh cheese with yogurt type Skyr or cheese quark.
- Consult a nutritionist to learn how to include this meal properly in your food plan.