Want to eat a snack before bed? A protein-filled snack like cottage cheese is best, say researchers at Florida State University. The researchers found that consuming 30 grams of protein 30 minutes before bedtime appears to have a positive effect on muscle quality, metabolism and overall health. And for those who have abstained from eating in the evening, there is no gain in body fat.
Study participants – active young women in their early 20s – ate samples of cottage cheese 30 to 60 minutes before bedtime. Researchers specifically wanted to know whether this food can affect metabolism and muscle recovery. This is one of the first nutritional studies where participants consumed a whole food as opposed to a protein shake or some form of supplement.
"Until now, we assumed that whole foods would act similarly to the supplemental protein data, but we had no real evidence," said the researcher. “This is important because it adds to the body of literature indicating that whole foods work just as well as protein supplementation, and it gives people options for bedtime eating that go beyond powders and shaker bottles.”
