Filed under: Nutrition
Many factors affect your sleep, including stress and exercise, but your diet can also have a huge impact on the quality of your sleep, particularly in the hours before you go to bed. By improving your evening food habits you can sleep better, which can have a positive impact on your mental and physical performance, immune function, relationships, and overall health and well-being. Try these tips to be on your way to a better night’s sleep:
- Limit caffeine. Caffeine can disturb your sleep even many hours later. If you typically drink coffee or tea in the afternoon or after dinner, opt for a decaffeinated version. And be wary of hidden sources of caffeine.
- Avoid alcohol. Some people think of alcoholic beverages as a nightcap to help you sleep better. While it may help you go to sleep faster, it also reduces sleep quality by waking you up in the middle of the night.
- Eat balanced meals. Eating balanced meals daily will help you get all the nutrients you need, such as B vitamins and magnesium, to promote better sleep. A balanced plate is ½ a plate of fruits and vegetables, ¼ plate of whole grains or starchy vegetables (corn, peas, potatoes), and ¼ protein, plus a serving of healthy fat (oil, avocado). In addition, your body takes long to digest fats, so eating too much fat may keep you from falling asleep.
For more strategies on how to improve your sleep, check out HPRC’s Sleep Optimization section.
The post-workout recovery phase is just as important as the workout itself. Refueling with the right nutrients can help your body heal damaged muscles, build more muscle, and replace nutrients lost during exercise to prepare you for your next workout or mission. A combination of protein and carbs in a snack is the key for recovery. It’s also important to drink enough fluids for rehydration. The best time to refuel is within 45 minutes after your workout, but if you plan to have a meal within 2 hours, you can skip the snack. Otherwise, you might be eating too many calories, which would spoil all your hard work. For more guidelines and snack ideas, please visit HPRC’s Peak Performance: Refueling.
You missed a meal and plan to exercise soon or your next meal is hours away, but your stomach is rumbling – what can you do? One way to fill your nutritional gaps is with nutrient-packed snacks.
Nutrient-packed snacks should consist of both “plants” and protein. Plants—such as fruit, vegetables, and whole grains—contribute carbohydrates, vitamins, and minerals. Protein—including low-fat dairy, lean meats, nuts, and seeds—contribute to muscle building and repair. Here are some simple snack ideas to have on hand during your workday, at the gym, and during missions to keep you at the top of your game, both mentally and physically:
- Apple or pear with 2 tbsp of natural peanut butter or almond butter
- Homemade trail mix –2 tbsp of dried fruit (any kind) mixed with a handful of nuts or seeds (any kind)
- Whole-grain crackers with 1 oz of cheese
- Whole-grain English muffin with 2 slices of turkey
- Slice peaches or plums, add to 1 cup of cottage cheese or plain Greek yogurt, sprinkled with cinnamon
- Cut-up veggies like carrots, cucumbers, bell peppers, and sugar snap peas; dip in hummus or bean dip
Low glucose (blood sugar) from lack of food can affect memory, learning, and attention. In addition, inadequate fuel can slow down your physical performance and your ability to recover from injuries, strenuous exercise, or difficult missions. Snacking can be a great way to fuel your body between meals and provide extra nutrition if you’re highly active.
But don’t forget to look at your portion sizes! Remember, this is a snack, not a meal. Snacking when you’re not truly hungry or large portion sizes can result in weight gain. Learn more about stocking your snack drawer.
Carbohydrates are essential fuel for muscles and provide a source of quick energy. But is it true that eating extra carbs before an athletic event or mission will improve your performance? Carbs becomes especially important when you put your body to test during athletic competitions and events. If your body’s available carbs run out, fatigue sets in and you can “hit the wall.” To avoid this, many athletes load up on extra carbs such as bread, pasta, and rice. Read more about the concept behind carb loading and how it can affect your performance.
Children and teens are vulnerable to hunger and poor nutrition, especially during the summer months when school is out. This can lead to lower academic performance once school begins again. Poor nutrition also makes kids more prone to illness and other health issues.
The U.S. Department of Agriculture (USDA) aims to fill this nutrition gap by providing summer meals for children up to age 18. What’s more, it’s free, and children don’t have to enroll to be eligible. They just have to show up and enjoy a healthy meal. (In fact, more than one meal may be available.)
Summer meal sites are located in many communities across the country at places such as schools, community centers, libraries, parks, playgrounds, and faith-based centers. To find a summer meal site in your community, check out USDA’s Summer Meal Site Finder.
Granola bars are great for a quick, convenient snack, but some are more like candy bars in disguise. They can be high in sugar, fat, and calories. There are plenty of healthy variations of granola bars, though. You just have to know what to look for. Next time you’re in a store or in the commissary, compare Nutrition Facts labels and follow these tips:
- Look for a granola bar that has at least 4 grams of protein, 3 grams of fiber, and less than 200 calories. This will help you stay full longer while keeping your nutrition in check.
- Find a granola bar with less than 10 grams of sugar. Most of it is added sugar. And watch out for hidden sources of sugar such as brown rice syrup and honey.
- When it comes to ingredients, look for ones you recognize or can pronounce. Remember, a granola bar with fewer ingredients is often better.
For information on how to read Nutrition Facts labels, check out this guide from the Food and Drug Administration.
Need a great post-workout beverage? Try drinking a glass of chocolate milk within 45 minutes after exercise to replenish glycogen stores and repair muscles.
Why chocolate milk? One 8-ounce glass of chocolate milk provides about 200 calories and the right ratio of carbohydrate to protein. It also provides electrolytes such as potassium and sodium, along with essential vitamins and minerals such as vitamin D and calcium in an easily digestible liquid form. And even better, it’s inexpensive, readily available, and tastes good! But be sure to choose heart-healthy low-fat versions.
For those who are lactose intolerant or allergic to dairy products, or for those who simply prefer a plant-based diet, fortified chocolate soymilk is a great alternative (but note that almond, cashew, and rice milk are not as high in protein).
How do you tell the good from the bad online? The Internet can be a great resource when you want to learn about a health condition or nutrition topic. But some websites provide nutrition-related information backed by sound research, while others base their information on myths and half-truths. HPRC offers some tips on what to avoid and what to look for instead to help you find accurate health and nutrition information on the Internet. Read more here.
Training for a marathon or some other endurance event? Building your endurance—by making the right nutrition choices—can make the difference between failure and success. HPRC’s performance nutrition strategies—“Going the distance”—provide the information you need to know what and when to eat for endurance.
If you limit carbohydrates and underfuel your body, your performance may suffer. Carbs feed the working muscles and help maintain blood sugar. In addition, carbs help you recover after a difficult workout or mission.
Underfueling by limiting carbohydrates can be intentional—when limiting calories, avoiding gluten, or losing weight. Or you may be limiting carbs unintentionally if you are unsure how many carbs to eat or if you’re are skipping meals or snacks due to limited time or money. And female warriors are more susceptible to under-fueling.
So what type of carbs should you be eating? Properly fuel your body by filling your plate two-thirds to three-fourths with carbs such as fruit, vegetables, whole grains, beans, and dairy. Choose a variety of fruit and vegetables to maximize vitamins, minerals, and fiber. Whole-grain breads, grains, and pastas provide more performance-boosting nutrients than white-flour and refined versions. Low-fat dairy products contribute carbs along with protein and calcium.
Carbohydrate needs differ depending your activity, type of exercise, and intensity, and your calorie needs and may change from day to day. For more information on carbohydrate needs before, during, and after activities, see HPRC’s An Athlete's Guide to Everyday Nutrient Timing.
Keep on eye on your weight and performance to help you determine if you’re taking in too few carbs. If you’re losing weight without trying or find yourself having trouble performing at your best, you may be underfueling. For more personalized recommendations on carbohydrate intake, visit a registered dietitian.