Why cyclists in training should eat a bedtime snack

Have you ever been told you shouldn’t eat after 7 p.m.? For cyclists, it couldn’t be further from the truth. (For sedentary people who snack on high-sugar, low-fibre foods in the evening, there may be some benefit in cutting this out, but for cyclists, closing the kitchen door early could lead to missing out on an opportunity to optimize their nutrition.)

You may find that some days you are satisfied after dinner and don’t “need” anything; or maybe you ate a late dinner and an hour later, you’re on your way to bed. But adding a bedtime snack can help you progress as a cyclist, especially if you fall into one of these categories:

• You’re in a hard training block
• You’re doing more than one ride a day
• You’re riding more hours or intensity than usual
• You’re very active outside of your training

Due to long rides, busy lifestyles or lack of appetite, cyclists can struggle to get enough food to meet their daily needs; a bedtime snack can provide an extra opportunity to consume enough calories for health and performance without feeling overly full by eating bigger meals throughout the day.

How does a bedtime snack really help? 

A great snack includes some form of dairy, as dairy contains casein, a type of protein that’s digested slowly and can help with muscle repair and growth while you sleep.

A pre-bed snack may also promote better sleep; going to bed hungry, or without having consumed quite enough calories that day can affect your hormones and blood sugar, which can negatively impact the length and quality of your sleep. Eating a bedtime snack can help offset these effects, ensuring a restorative night’s sleep. Additionally, foods that are high in carbohydrates help to increase serotonin, which is a precursor to melatonin, the hormone that aids sleep.

Finally, a bedtime snack may ensure you have more energy for early-morning rides, when it may be difficult to eat enough to fuel your workout.

What should I eat before bedtime?

Here are some ideas for bedtime snacks that are rich in carbohydrates and protein:

• whole-milk Greek yogurt bowl with berries and granola
• whole grain crackers with peanut butter and a glass of cherry juice
• rice pudding with frozen mango and pumpkin seeds
• English muffin with almond butter and raspberries
• plain full-fat cottage cheese with peaches and pistachios
• a glass of milk or kefir
• smoothie with Greek yogurt, banana, milk, fruit and nut butter
• an apple with cheese
• oatmeal made with milk, topped with…