In each episode, the Stronger By Science team delves into exercise and nutrition research, health and fitness trends, and listener questions. Through deep dives, banter, and anecdotes, you'll learn how to interpret and apply the latest science, how to explain fitness trends to your friends, and what actually matters when it comes to living a strong, healthy life.
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episode 118: Sleep and Nutrition: Pre-Sleep Snacks, and How Your Diet Impacts Your Sleep
The industry for pre-sleep supplements, foods, and products is booming. But what actually works, and how much does our diet actually impact our sleep quality and quantity? Greg and Lyndsey talk about how pre-sleep products are marketed, break down the science behind popular sleep supplements (like melatonin, magnesium, lavender, and more), and discuss how macronutrient distributions influence sleep. They also answer a few listener questions about pre-sleep protein and about the impact of eating meals right before bedtime.
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TIME STAMPS
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: https://www.strongerbyscience.com/podcast-episode-118/
- Intro (0:00)
- What’s on your mind? (0:27)
- Plugs (10:03)
- Sweet Dreams cereal (13:53)
- Other pre-sleep food brands/claims – Nightfood and Sleepy Chocolate (36:06)
- Ingredients purported to improve sleep: Zinc, Folic Acid, B Vitamins, Lavender, Chamomile, Typrophan, Magnesium, Melatonin, and Valerian (44:33)
- Recommendations for pre-sleep meal/snacks (1:30:14)
- How macronutrient distributions influence sleep (1:37:06)
- Sugar/Carbohydrates (1:46:40)
- Protein (2:01:20)
- Fat (2:03:47)
- General wrap-up and final thoughts (2:07:20)
Listener Questions:
- Should you still eat protein before bed if doing so decreases sleep quality? (2:10:57)
- Do you need a slow-digesting protein before sleep? (2:15:09)
- Are there benefits of eating additional total calories (including carbs and carbohydrate) right before bed? (2:25:09)
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: https://www.strongerbyscience.com/podcast-episode-118/
MORE FROM THE SBS TEAM
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RECOMMENDED PRODUCTS
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