Day and night: a single bond
To feel good, therefore, it is necessary to be friends with our daily nutrition, exercise and, last but not least, sleep.
What sleep is for?
How a sleep disturbance affects metabolism
The (nutritional) rules for a good night's sleep
1. An extra gear with magnesium: this mineral seems to promote the quality of sleep, thanks to its ability to relax muscles and regulate neurotransmitters that send positive signals to the central nervous system, normalising, among other things, the synthesis of melatonin, the wake-sleep hormone. Some studies suggest that around 200-400 mg of magnesium every evening could be beneficial to enjoy this benefit.
2. Watch the caffeine and the foods that contain it: known as an exciting substance, caffeine has a capacity to halve in the blood within 4-6 hours after taking it. The advice, therefore, is to take the last coffee of the day after lunch, especially if you are experiencing problems with falling asleep. Anyway, a valid suggestion for everyone can be to avoid caffeine after 4 p.m. Another one is not to exceed 2-3 cups of coffee in a day. It is also good to pay attention to the consumption of chocolate and cocoa, which are rich in Theobromine (a substance similar to caffeine). Attension also on black tea, cappuccino, colas and any dietary supplements containing caffeine.
4. The food that promotes sleep: let's say it right away, skipping dinner or taking many fewer calories or carbohydrates than one's own energy needs worsens the quality of sleep. Therefore, do not leave a portion of this nutrient missing from your dinner as it can induce sleep problems and early awakening. Some sources of protein also seem to be able to stimulate a better quality of sleep because they are rich in tryptophan, an amino acid that performs an activity similar to serotonin, the hormone of calm and pleasure. This hormone is in turn essential for the synthesis of melatonin, the sleep hormone. This is the case with chicken meat, egg white, cod and fish in general, as well as soya and cow's milk and yoghurt. Before going to bed, therefore, a glass of cow's milk or a jar of white yoghurt (as long as you are not lactose intolerant) could be a good secret to help you rest at night and, at the same time, curb the physiological muscular catabolism that is activated during long periods of fasting, for example at night. And to leave nothing to chance, you can add a scoop of milk protein powder (such as the so-called milk protein or whey protein or casein powder). Together, the milk proteins will promote sleep and on the other hand will nourish the lean mass by reducing catabolism.