As a high school athlete, your evenings are busy –  homework, practices, and squeezing in family time. By the time you are in bed, you might find yourself feeling hungry again, craving a late night snack. But what should you eat after dinner to stay fueled while you sleep?

Why Late Night Nutrition Matters

While you sleep, your body is working hard repairing your muscles and restoring your energy levels for the next day. A snack before great opportunity to add in more protein and carbohydrates so that your body has the building blocks it needs while you sleep. A late night snack can:

• Support Muscle Recovery: Protein provides amino acids to repair and build muscle tissue.
• Replenish Energy Stores: Carbohydrates help restock glycogen levels, ensuring you have energy for morning practices or training sessions.
• Prevent overnight hunger: A small, nutrient-dense snack can keep you from waking up hungry and help you sleep soundly.

Late Night Snacks for Athletes

Your late night snack should include carbohydrates and protein. Everything else is a bonus!

• Greek Yogurt with Berries: High in protein and antioxidants to aid recovery. Dairy foods like yogurt are excellent sources of both whey and casein proteins. Whey is fast digesting, making it ideal for quick muscle recovery. Casein digests slowly, providing a steady release of nutrients to support overnight muscle repair.
• Banana with Almond Butter: A balance of carbs and essential fats for sustained energy.
• Cottage Cheese with mango: Another dairy powerhouse, cottage cheese is packed with casein protein, making it a perfect option to fuel muscle recovery while you sleep.
• Whole Grain Crackers with Hummus: Provides fiber and essential fats to keep hunger controlled.

If you’re truly hungry, it’s okay to eat a late night snack! Have a second serving of dinner, make a sandwich, or add granola and peanut butter to your yogurt bowl to make it more filling. If you are really hungry every night, it may be time to increase the energy you eat during the day. Find opportunities to add more carbohydrates, fats, and proteins to meals or grab a snack between meals to give your body the fuel it is asking for.

To learn more about snacking after dinner check out my podcast episode “Eating after Dinner. Yes or no?”.