top of page
  • Writer's picturewayne nonis

3 Foods To Eat At Bedtime For Recovery

Updated: Aug 24, 2022

Sleeping is the time when the body heals itself. It is for this reason the last meal before sleeping is crucial. There are a lot of things to consider and everyone's needs is different, from the type of exercise you want to recover from, your fitness goals to health status. So, let's take a look at 3 things that will benefit anyone and everyone no matter your goals.


Kiwi's are very nutritious. They contain a proteolytic enzyme called actinidin that can help break down protein. This will ensure that your body receives the maximum benefits from the protein at dinner for repairing muscles. In addition to helping us manage our blood pressure, kiwis can actually reduce blood clotting. A study from the University of Oslo found that eating two to three kiwis a day significantly lowered the risk of blood clotting. Lastly kiwis help with sleep. Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed.

High Protein Foods

Protein is key to every function in the human body. The individual amino acids that make up protein are the building blocks of everything from hair to hormone. When the body lacks protein it will start breaking itself down for this precious nutrient. Whey protein is my go to when it comes to protein sources. It is the highest form of protein , easily digested and barely has any sugar. Interestingly, α-Lactalbumin is a whey protein with the highest tryptophan content (6%) of all food protein sources. Recently, α-lactalbumin was shown to increase the plasma tryptophan and to have mood-improving effects in high stress–vulnerable subjects under acute stress. Tryptophan also improves quality of sleep thus allowing intense training individuals to recover better.


Almonds have many health benefits. They’re an excellent source of many nutrients, as 1 ounce (28 grams) of the dry roasted nuts contains 18% of an adult’s daily needs for phosphorus and 23% for riboflavin. An ounce also provides 25% of the daily manganese needs for men and 31% of the daily manganese needs for women. Eating almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. This is attributed to their healthy monounsaturated fats, fiber, and antioxidants. Antioxidants may protect your cells from harmful inflammation that can lead to these chronic diseases. It’s been claimed that almonds may help boost sleep quality as well. This is because almonds, along with several other types of nuts, are a source of the hormone melatonin. Melatonin regulates your internal clock and signals your body to prepare for sleep.

Almonds are also an excellent source of magnesium, providing 19% of your daily needs in only 1 ounce. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who have insomnia. Magnesium’s role in promoting sleep is thought to be related to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol, which is known to interrupt sleep.

85 views0 comments

Recent Posts

See All


bottom of page