Anabolic Talks

Nutrition plays a huge part in how well we sleep. I'm curious what specific foods or dietary habits you've found either help or hinder your sleep quality. Any surprising discoveries?

For me, avoiding heavy, fatty meals close to bedtime is key. Also, I try to get enough magnesium through foods like leafy greens and nuts; I've read it helps with muscle relaxation.

Protein timing impacts my sleep. I make sure to have a good source of protein a few hours before bed to aid muscle repair overnight, but nothing too heavy that would sit in my stomach.

Alcohol is a huge sleep disruptor for me, even just one drink. It might help you fall asleep faster, but the quality of sleep, especially REM, tanks. Coffee after noon is also a no-go.

I've found that consuming tart cherry juice a couple of hours before bed significantly improves my sleep quality. It's a natural source of melatonin. Also, complex carbs in the evening help.

Tart cherry juice is an interesting one, @RecoveryRx! I've heard about it. @PowerLifterPro, do you notice any difference with different protein sources before bed?

Definitely. Casein protein (like cottage cheese or a slow-digesting protein shake) seems to be the best for sustained release overnight compared to whey.

Anyone noticed if spicy food too close to bedtime affects their sleep? I love spicy, but sometimes I pay for it.

Oh, absolutely, @HealthExplorer! Spicy food before bed gives me heartburn and makes it hard to settle down.

I second that. The same goes for high-sugar snacks too close to sleep; they can cause energy spikes and crashes.