Last Updated on February 19, 2023 by theworldofsleepstaff
Many people avoid eating chicken before bed due to its high protein content, but is this necessary?
Fact is, eating chicken before bed can benefit some people, depending on their nutritional needs. Although it can also impact how good a sleep you can get, as we’ll explain.
That’s why this article will examine the pros and cons of consuming chicken before bedtime and give tips on making the most of a pre-bedtime snack.
Note: This content is not intended to replace medical advice or treatment. Please consult a healthcare professional for any health-related issues.
Is It A Good Idea To Eat Meat Before Bed?
Eating a small portion of lean protein before bed can benefit people trying to maintain or build muscle.
For example, chicken is delicious because it’s low in fat and contains essential amino acids that help with muscle repair and growth.
Additionally, eating some protein before going to bed can cause you to feel more satisfied throughout the night, which can help reduce late-night cravings and snacking.
Does Chicken Impact Sleep?
Chicken is a low-fat and low-calorie protein source so it won’t cause significant disruptions to your sleep. In fact in some cases it could help (see section below on benefits)
However, it can take a few hours for the body to digest the proteins in chicken, which may cause you to feel more energized.
Additionally, overeating chicken before bed can lead to bloating and gastrointestinal distress, which may cause disruptions in sleep quality.
However there are benefits to snacking on chicken in the evening. We look at those next:
Top 12 Benefits of Eating Chicken Before Bed
Eating chicken before bed can provide a range of benefits, including:
1. Boosts Metabolism
Eating chicken increases your metabolism, which helps keep your metabolic rate up during sleep and encourages fat loss.
The critical thing in chicken for boosting metabolism is the high protein content. Many people don’t know that protein is more metabolically active than carbohydrates and fat, meaning it takes more energy for your body to process.
2. Increases Muscle Growth
High-quality protein, such as chicken, helps to increase muscle growth and repair, which can benefit athletes or those seeking muscle mass.
In addition, eating chicken before bed gives your body an extra boost of amino acids and nutrients absorbed more slowly during sleep, aiding muscle recovery and growth.
3. Improved Sleep Quality
Eating chicken before bed may help to improve sleep quality because it helps the body produce serotonin and melatonin, both hormones that regulate your sleep cycle.
Serotonin is a neurotransmitter that regulates mood and appetite, while melatonin helps induce drowsiness and sleep.
4. Improved Digestion
Eating chicken can help to improve digestion because it contains protein and healthy fats. Protein is an essential part of a balanced diet as it helps break down food in the stomach, while healthy fats also contribute to feeling fuller for longer and aid digestion.
5. Decreased Cravings
Eating chicken before bed can help to decrease cravings and promote satiety, which is the feeling of being full. The protein in chicken helps slow digestion, meaning you will stay fuller for longer throughout the night. This can help to reduce cravings for unhealthy snacks or late-night eating.
6. Improved Immunity
Eating chicken before bed can help to boost your immune system. The amino acids and minerals in chicken are essential for fighting off infection and other illnesses, so eating this type of food before bed helps keep your body strong and healthy.
7. Improved Brain Function
Eating chicken before bed can help to improve brain function. The amino acids in chicken help increase serotonin levels, improving memory and cognitive performance.
8. Increased Energy Levels
Eating chicken before bed can also help increase energy levels and boost energy throughout the day. This is because the protein and healthy fats found in the chicken are broken down slowly, providing a sustained release of energy throughout the night.
9. Improved Mood
Eating chicken can also help improve mood and reduce stress or anxiety. This is due to the amino acids in chicken that help regulate hormones such as serotonin and melatonin, which influence mood.
10. Reduced Inflammation
Eating chicken before bed can help reduce inflammation and relieve pain. This is due to the healthy fats found in chicken, which contain omega-3 fatty acids and anti-inflammatory properties.
11. Improved Heart Health
Eating chicken before bed can also help to improve heart health. Eating a balanced diet is essential for keeping your heart healthy, and the protein and healthy fats found in chicken can help to reduce cholesterol levels and lower blood pressure.
12. Improved Skin
Eating chicken before bed can also help to improve skin health. The amino acids in chicken help keep skin hydrated and promote elasticity, while healthy fats improve skin texture and provide essential nutrients for healthy skin.
Top 7 Drawbacks Of Eating Chicken Before Bed
The main drawbacks of eating chicken before bed are:
1. Increased Risk of Allergies
Eating chicken can increase the risk of allergies and other reactions due to the high histamine levels in this food. Therefore, it is essential to know your sensitivity level before eating chicken before bed.
2. Increased Risk of Heart Disease
Overeating cholesterol-rich foods like chicken can increase your risk of developing heart disease.
3. Increased Risk of Diabetes
Overeating chicken can also increase your risk of developing diabetes due to the high-fat content and lack of fibre in this type of food.
4. Poor Digestion
Due to its high-fat content, eating large amounts of chicken before bed can cause indigestion, heartburn, and other stomach-related issues.
5. Reduced Absorption of Nutrients
Eating large amounts of chicken before bed can reduce the absorption of critical minerals and vitamins since the body prepares for sleep.
6. Increased Risk of Food Poisoning
Undercooked chicken can contain bacteria such as salmonella, which can cause food poisoning.
7. Weight Gain
Overeating chicken before bed can lead to weight gain due to the high-calorie content and saturated fats found in most types of poultry.
What Is The Best Time To Eat Chicken?
The best time to eat chicken is during the day. Eating chicken in the morning or afternoon allows your body enough time to digest and absorb the essential nutrients from the food while avoiding any potential issues that can come from overeating before bed.
Eating a balanced meal containing lean proteins, fruits, vegetables, and complex carbohydrates is also essential for overall health. Eating chicken in the evening can help keep you full until bedtime and reduce cravings.
With that said, there is no wrong answer as to when the best time to eat chicken is; it ultimately comes down to personal preference and lifestyle.
Eating chicken at any time of day has its benefits and drawbacks, so it is essential to consider all factors before deciding when to eat.
How Much Is Chicken Too Much?
Limiting chicken intake to 2-3 servings per day is recommended to maintain a healthy diet and lifestyle. A serving size of chicken is typically 4oz or the size of a deck of cards. Eating more than this can increase your risk of developing health issues such as obesity, heart disease, and diabetes.
Additionally, it is essential to ensure that chicken is cooked thoroughly before eating to reduce any potential risks of food poisoning. Keeping track of your daily intake and eating a balanced diet can help you maintain good health.
FAQs
How long should you wait to sleep after eating chicken?
It is best to wait at least 2-3 hours after eating chicken before going to bed. This allows your body enough time to digest the food and prevents any indigestion or other digestive issues caused by eating too close to bedtime.
Is it okay to eat chicken and rice before bed?
Eating chicken and rice before bed is okay if you wait for at least 2-3 hours after eating. This will give your body enough time to digest the food and prevent any indigestion or other digestive issues caused by eating too close to bedtime.
Is eating chicken every night healthy?
Eating chicken every night is okay, as long as the portion size and type of chicken are considered. However, overeating saturated fat can lead to health risks such as weight gain, heart disease, and diabetes.
Therefore, limiting your intake of fried or processed chicken is essential and opt for leaner cuts like skinless white meat.
Additionally, it is vital to ensure you are getting a balance of other foods, such as fruits, vegetables, and complex carbohydrates, in your diet to ensure that you get all the essential nutrients your body needs. Overall, eating chicken daily can be healthy in moderation and with proper nutrition.
Conclusion
Eating chicken before bed is okay as long as the portion size and type of chicken are considered. However, too much saturated fat can lead to health risks such as weight gain, heart disease, and diabetes.
To reduce any potential issues related to eating chicken before bed, it is best to wait at least 2-3 hours after eating before going to sleep. Additionally, it is essential to ensure you are getting a balance of other foods, such as fruits, vegetables, and complex carbohydrates, in your diet to get all the essential nutrients your body needs.
Eating chicken can be part of a healthy lifestyle with proper nutrition and moderation.