what protein to take for bedtime
A study published in “The British Journal of Nutrition” in 2014 found that eating 30 grams of whey or casein protein 30 minutes before sleep causes a higher resting energy expenditure the next morning compared with not eating before bed or consuming carbohydrates before bedtime.
The best bedtime snacks consist of foods containing tryptophan, which is an amino acid that helps the body make serotonin. Serotonin is a chemical in the brain that aids in the sleep process. For the best bedtime snack, try combining a food containing tryptophan with a carbohydrate that will help the tryptophan to function more efficiently. Dr. Sears recommends a healthy bedtime snack that includes complex carbohydrates, some protein and a bit of calcium for good measure.