What to eat for supper to lose weight, gain muscle and have a good sleep –

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Before going to sleep, do you take the opportunity to relax and suddenly feel like eating something delicious? Not resisting treats at this time, right when growth hormones kick in, can hinder weight loss or muscle building. The good news is that you too can make smart choices that will work in your favor. “Stay with foods rich in protein, tryptophan and vitamin B6, which act on the melatonin cycle and help with sleep quality”, recommends nutritionist Cynthia Antonaccio, from São Paulo.

1. To control weight

Choose a snack rich in protein, if you want, you can add fruit, which is a light carbohydrate, or a maximum of 1 wholemeal toast:

Option 1: 2 scrambled eggs + 1 wholemeal toast.
Option 2: 1 tomato stuffed with 3 col. (soup) of tuna or sardines.
Option 3: 2 boiled eggs + 2 tomatoes.
Option 4: 1 yogurt (which contains 8 to 11 grams of protein) + cranberry.

2. To gain muscle

If you work out, choose foods rich in high-quality protein, which helps build muscle, and carbohydrates to restore energy:

Option 1: 2 col. (soup) shallow oats + 1 yogurt.
Option 2: 2 slices of whole wheat bread + 1 scrambled egg with ½ tomato.
Option 3: 1 small tapioca + 3 col. (soup) from cottage cheese.
Option 4: ½ cup. (tea) fresh pea (if you prefer, you can season) + 2 col. (soup) of tuna.

3. To sleep well

Opt for foods rich in good fat, whole carbohydrates, sources of vitamin B6 and magnesium, that help in the conversion of tryptophan and serotonin – hormones that favor sleep:

Option 1: 1 cup (200 ml) skimmed milk + ½ banana.
Option 2: 1 glass (200 ml) of vegetable milk + 2 col. (soup) shallow oats.
Option 3: 5 Brazil nuts.
Option 4: ¼ avocado.