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Need a snack before turning in for the night? Steer clear of cheat foods like ice cream or cookies if you’re hitting the gym in the morning. A recent study in the Journal of Clinical Sleep Medicine found that eating foods that are low in fiber and high in saturated fat and sugar can make for a worse night’s sleep. Subjects who had more high-fiber foods throughout the day, on the other hand, spent more time in restorative slow-wave sleep stages.
If you must munch before bed, keep it around 200 calories or fewer, suggests New York–based nutritionist Lisa Stollman. Think fresh fruit, air-popped popcorn, or 1⁄4 cup nuts.
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