Skip to content
>> PRICES RISE <<
MARCH 31 at 11:59PM
2023/04/01 03:00:00
Tough Mudder Logo
Find An Event
  • Find an Event
  • What Is Tough Mudder
    • Tough Mudder 5K
    • Tough Mudder 10K
    • Tough Mudder 15K
    • Endurance Events
    • Kids Events
  • Obstacles
  • Mudder Passes
    • Season Passes
  • Group Packages
  • Programs
    • Innovation Lab
    • Volunteer & Run Free
    • Adaptive Athlete Program
    • Train With Us
    • Become an Ambassador
    • Discounts
  • Mudder Legion Rewards
  • Shop Gear
    • Shop All
    • Men’s
    • Women’s
    • Headwear
    • Accessories
    • Sale
  • Photos and Results
    • Photos
    • Endurance Results
  • Learn More
    • Podcast
    • Blog
    • Share Your Story
    • FAQ
    • Get In Touch
Nutrition

The Perfect Bedtime Snack

Author: EROCK May 1, 2017
Share on Facebook Share on Twitter

Sleep is the king of Recovery. When you shut your eyes and pass away to dream state, your body goes to work big time. From Muscle rebuilding to hormone balancing, the body is on a mission for every vital minute so it is important to give it the nutrients and the time it needs to stay in top shape.

Timing out your sleep has definitively been set at an optimal 8 hours per night. Does that happen? Yeah… maybe not. With kids, work, blogging latenight… it all cuts into you time. So first and foremost, try to adjust your schedule to allow for calm and relaxing sleep to begin as the sun goes down. 

To aid in your relaxation and sleep cycle to begin I recommend this bedtime snack as a way to make sure you are fueled and calm when you close your eyes. 

1) 350-500mg of magnesium.
2) 1200mg of fish oil.
3) 20 g of Casein Protein. (Slow digesting protein that lasts through the night)
4) 1/4 cup blueberries W/ 1/2 cup cottage cheese or plain Greek yogurt. 

The list omits any added sugar for good reason: blood sugar spikes at night time will do the same thing as alcohol to your sleep cycle and contribute to midnight insomnia. Restful sleep that is uninterrupted is the key to recovery. If your hormones and metabolism are racing to adjust then your sleep cycles are inevitably going to be disrupted. 

The berries will keep your sweet tooth satisfied without spiking your blood sugar, and the protein will digest slowly so that your muscles and brain recover with needed protein and fat. Get stoked for longer nights with this bedtime snacks and Netflix.


You might like

  • best moments in the mud
    Featured

    Best Moments in the Mud 2022

  • Event

    2022 World’s Toughest Mudder Rundown

  • New World's Toughest Mudder Record
    Event

    Kris Rugloski Sets New World’s Toughest Mudder Record

  • Explore

    Obstacle Innovation: Fear Factor Edition

Our Partners

SUBSCRIBE TO OUR NEWSLETTER

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.
    • Connect
      • Partnership Inquiries
      • Licensing Opportunities
      • Media Requests
      • Host a Tough Mudder
      • Contact Us
    • Explore
      • Endurance Results
      • 100X Hall of Fame
      • Community Guidelines
      • Become an Ambassador
      • FAQ
    • About
      • What is Tough Mudder?
      • TM in the News
      • Meet Our Partners
      • Join Our Team
      • Legal & Privacy Policies
    • Follow Us
    Select Region
    • US & Canada
    • United Kingdom
    • Germany

        Left Arrow Created with Sketch.
        Right Arrow Created with Sketch.