By Fitness Expert Julie Germaine for Kaizen Naturals

You had an epic workout, sweating right through your t-shirt, and proudly followed it up with a fat-burning post-workout cardio sessionHIIT Workout: Challenge Yourself This Week!. Amazing! All day you’ve been on point with your diet, resisting temptations and chugging that H20. Don’t ruin your efforts before bed – stick the landing by choosing a bedtime snack that won’t spike your blood sugar levels.

Why is your blood sugar level important for muscle development and fat loss? When your body runs out of food for energy, the absence of dietary glucose prompts insulin levels to drop. The body then starts using stored glycogen for its functions, eventually leading to burning fat.

To further motivate you to heed this advice, if high blood glucose levels are found, the body ability to perform protein synthesis is reduced. What it all means is this – without the right foods, you will miss out on both fat reduction during sleep, and muscle growth! Now I know I have your full attention.

What it all means is this—without the right foods, you will could be missing out on both fat burning and muscle growth during sleep!

Now I know I have your full attention.

Here are some guidelines and suggestions for bedtime snacks that fit the bill— providing essential nutrients, easing hunger pangs, and preparing you for a deep, relaxing rest.

• The perfect bedtime snack to keep your blood sugar levels low will have high protein content, healthy fats, and moderate carbohydrates. A few hard-boiled eggs are ideal, or whole-wheat crackers topped with low-fat cheese.
• Look for foods that are a good source of magnesium, such as cashews, almond butter, edamame, and low-fat yogurt. Magnesium will aid you in enjoying quality sleep.
• High fiber foods are also credited for improved sleep, so you can feel good about crunching on vegetables, fruits, and legumes that fall into this category. Dip celery sticks into homemade hummus to infuse the necessary protein into your nighttime meal. Even air-popped popcorn contains vitamins, fiber, and some protein. I would add some fat-free, sodium-free beef jerky to bolster the latter.

It’s best to adjust your evening meal to your overall fitness goals and have a nutrition expert review your body’s response with you.