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7 Late-Night Snacks to Support Your Metabolism, According to Experts
Reviewed by Dietitian Kelly Plowe, M.S., RDMetabolism is heavily influenced by genetics, but gaining muscle mass can give it a boost.
Nutrient-dense snacks with protein and slow-burning carbs before bed can support muscle repair.
Healthy nighttime snacks like Greek yogurt with blueberries may prevent you from waking up metabolism is primarily influenced by genetics, you can boost it by increasing muscle mass. Muscle is metabolically active, meaning it requires more calories (compared to body fat) to function even at rest. One study found that pairing evening exercise with 45 grams of dietary protein before bed enhanced muscle repair during sleep, potentially boosting metabolism.
"The jury is out on whether our before-bedtime eating patterns significantly affect metabolism,' says Rania Batayneh, M.P.H. Some studies show that high-calorie nighttime snacking can contribute to weight gain, partly due to unhealthy snack choices and mindless habits like watching TV.
At the same time, research suggests that eating certain nutrient-rich foods at night may support better sleep and overall health. Foods high in tryptophan, like chicken, eggs, and beans, promote the production of serotonin and melatonin, improving sleep quality, which indirectly benefits metabolism. Although metabolism naturally slows during sleep, a small, nutrient-dense snack before bed may aid muscle recovery, especially if paired with evening exercise, and help you feel energized the next day.
1 slice whole-grain toast + 2 tablespoons hummus (such as our homemade Classic Hummus)
160 calories, 6 g protein*
"Toast isn't just for breakfast," Batayneh says. "Hummus is made with chickpeas, which are rich in B vitamins. The main function of the B vitamins is to help your body metabolize carbohydrates, proteins and fats, and to use the stored energy in food."
Prepare your hummus-topped treat using a slice of high-fiber whole-wheat bread as the base. Not only will this good grain add satisfying fiber to the mix, but it may also help you score more zzz's.
Magnesium, which wheat flour is a source of, might be linked to better sleep quality and longer sleep duration.
6 ounces (¾ cup) 2% cottage cheese + ½ cup pitted tart cherries
180 calories, 19 g protein
Cottage cheese is a top-notch pre-sleep protein snack. Choose tart cherries as a topping for their sweetness and their sleep-promoting powers. "Melatonin, perhaps the most well-known sleep-inducing hormone, regulates sleep-wake cycles. It's found in many fruits and vegetables, including tart cherries and pomegranates, as well as grains, nuts and seeds," Batayneh says.
1 banana + 1 tablespoon nut or seed butter
185 calories, 5 g protein
There are many a-peel-ing aspects to this duo.
"Bananas are mostly made up of fast-digesting carbs, and fast digestion is your goal when you're snacking before bed. They're also a source of magnesium, which helps calm stress hormones and can promote sleep," Batayneh says.
The carbs also trigger a series of events internally that may help you chill out. "Carbs lead to the release of insulin, a hormone that helps tryptophan enter the brain and induce sleep," Erin Thole-Summers, M.S., M.B.A, RD, PMP, CSM, says.
The nut and seed butters contain healthy fats that satiate your brain and body, Batayneh continues.
½ cup 100% pomegranate juice + 15 salted almonds
180 calories, 4 g protein
If you're sensitive to caffeine, you may want to steer clear of green tea at night as well. "If you're looking for an alternative, pomegranate juice is a great fit. Compared to the average cup of green tea, 100% pomegranate juice has more antioxidant capacity, plus it contains no added sugars, fillers, preservatives or caffeine," Batayneh says.
A handful of almonds is a nice complement to the sweet sip. Like many of the items on this bedtime snack list, these nuts are sources of tryptophan and magnesium, and also tack on a few grams of bonus protein to your daily tally.
¼ cup crunchy chickpeas
120 calories, 6 g protein
"If you naturally crave something crunchy after dinner, like chips or crackers, which have little to no nutritional value, I recommend roasted chickpeas," Batayneh says.
"These [snacks] are easily digestible, packed with B vitamins, and can help to fill you up so you don't wake up starving, which can lead to overeating the next day," Batayneh adds.
6 ounces (¾ cup) plain Greek yogurt + ½ cup blueberries
130 calories, 19 g protein
Calling all those who've awoken to the internal alarm of "Feed me!"
"Having a healthy, lower-calorie snack before bed can help regulate blood sugar levels that, for some, drop through the night and leave you waking up hangry in the morning," Thole-Summers says.
For a creamy, sweet treat that trumps ice cream or fro-yo on the nutrition front, turn to Greek yogurt. It's protein-packed, which, paired with blueberries, gives this snack staying power to get you through the night.
¾ cup whole-grain bran cereal + ¼ banana + ½ cup milk or nondairy milk
175 calories, 7 g protein
If you ever have a 3 a.m. war with Mr. Charley Horse or suffer from Restless Leg Syndrome, eat a bit of breakfast before bed.
"Calcium (found in dairy, enriched grain products and leafy greens) and potassium (in bran, bananas and dairy milk) all play various roles in muscle contraction and nerve conduction, so they may help if you suffer from achy legs, cramps or generally have issues feeling relaxed," Batayneh says.
A small snack before bedtime may help with muscle recovery, especially when paired with pre-bed exercise. The P.M. snack may also help you sleep better and wake up the next morning ready to take on your day. And while none of these options have magical metabolism powers, they add a nutritional boost to your day.
*Nutrition information of snacks will vary depending on the brands you use. These numbers are an the original article on EATINGWELL
