{"id":24035,"date":"2021-06-25T18:21:17","date_gmt":"2021-06-25T18:21:17","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=24035"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"carbs-before-bed","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/carbs-before-bed\/","title":{"rendered":"Carbs Before Bed: What Does Science Say?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/carbs-before-bed\/#Carbohydrates_What_Are_They\" >Carbohydrates: What Are They?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/carbs-before-bed\/#Complex_Vs_Simple_Carbs_Before_Bed\" >Complex Vs. Simple Carbs Before Bed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/carbs-before-bed\/#Carbs_Vs_Protein_Before_Bed\" >Carbs Vs. Protein Before Bed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/carbs-before-bed\/#How_Much_Carbs_Before_Bed\" >How Much Carbs Before Bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/carbs-before-bed\/#How_To_Burn_Carbs_Fast_Before_Bed\" >How To Burn Carbs Fast Before Bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/carbs-before-bed\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/carbs-before-bed\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/carbs-before-bed\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/food-with-no-carbs\/\">Carbohydrates<\/a> are villainized, as they potentially contribute to body fat increase when consumed excessively. This leads to the question: can I eat carbs before bed? And if yes, what kind and how much? In short, the answer of the scientific community is \u201cit depends\u201d. So, read on to know when to eat your carbs for <a href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/\">maintaining a healthy<\/a> body and good sleep.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carbs_Before_Bed\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Carbohydrates_What_Are_They\"><\/span><b>Carbohydrates: What Are They?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You learned at school that <a href=\"https:\/\/betterme.world\/articles\/fast-digesting-carbs\/\">carbs<\/a> are \u201cthe body fuel\u201d, our main source of energy. Indeed, <\/span><span style=\"font-weight: 400;\">the Dietary Guidelines for Americans Advisory Committee report suggests (<\/span><a href=\"https:\/\/academic.oup.com\/advances\/article\/5\/6\/760\/4616690\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) that carbohydrates should make up 45 to 65% of a daily calorie intake for an adult. This macronutrient comes in different forms, so we categorize carbs as simple and complex and divide them into three types: sugar, starch, and fiber.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Simple carbs<\/b><span style=\"font-weight: 400;\"> are sugar. It comes as fructose in fruits and vegetables, lactose \u2014 in milk and dairy, and sucrose \u2014 in table sugar (<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/carbohydrates\/art-20045705\">2<\/a>). The latter is added by food manufacturers or when cooking. Starches in refined grains where the fiber is stripped away like white flour, pasta, and white rice are also quick for your body to digest and absorb.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Complex carbs<\/b><span style=\"font-weight: 400;\"> like starch and fiber are sugar molecules bonded in complex chains (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/carbohydrates\/art-20045705\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). They are in whole grains, legumes (beans, peas, peanuts), and vegetables. Complex carbs digest slower and contain more nutrients raising glucose levels for longer (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/what-to-know-about-carbs#\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). That\u2019s why they are more filling and provide a lengthier energy boost.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/no-carbs-diet-plan-for-2-weeks\/\">No Carbs Diet Plan For 2 Weeks: What To Eat, Health Benefits And More<\/a><\/span><\/i><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carbs_Before_Bed\"><img decoding=\"async\" class=\"aligncenter wp-image-32617 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1-1024x576.jpg\" alt=\"carbs\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Complex_Vs_Simple_Carbs_Before_Bed\"><\/span><b>Complex Vs. Simple Carbs Before Bed<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s better to eat <a href=\"https:\/\/betterme.world\/articles\/do-you-need-carbs-to-build-muscle\/\">complex carbs<\/a> before bed. A <\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2019\/12\/191211171335.htm\"><span style=\"font-weight: 400;\">2019 <\/span><span style=\"font-weight: 400;\">Columbia University research<\/span><\/a><span style=\"font-weight: 400;\"> shows that consuming diets high in refined carbs like processed grains, white rice, and added sugars links to insomnia (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2019\/12\/191211171335.htm\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). It all connects to a quick rise in blood sugar after simple carbohydrates. An insulin release follows and then a rapid drop of blood sugar with adrenaline and cortisol. The last two interfere with your sleep.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In general, Mayo Clinic Staff (<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/carbohydrates\/art-20045705\">2<\/a>) recommends limiting <a href=\"https:\/\/betterme.world\/articles\/carbs-make-you-fat\/\">added sugars<\/a> and refined grains. Instead, they suggest eating more complex carbs and naturally occurring sugars in fruits. While you still can enjoy a doughnut or a carbonara during the day, slow digesting carbs before bed are surely better.<\/span><\/p>\n<h2><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=Carbs_Before_Bed\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/ezgif-5-1d0453f6f3.gif\" alt=\"BetterMe\" width=\"800\" height=\"450\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Carbs_Vs_Protein_Before_Bed\"><\/span><b>Carbs Vs. Protein Before Bed<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You might also wonder what\u2019s a <a href=\"https:\/\/betterme.world\/articles\/30-day-low-carb-meal-plan\/\">safer choice<\/a> for your presleep snack: <a href=\"https:\/\/betterme.world\/articles\/no-carb-snacks\/\">carbs<\/a> or protein. According to a <\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2018\/10\/181025113142.htm\"><span style=\"font-weight: 400;\">Florida State University study<\/span><\/a><span style=\"font-weight: 400;\">, 30 grams of protein 30 minutes before bed is good for you (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2018\/10\/181025113142.htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Their snack of choice was cottage cheese. They noticed a positive effect on metabolism and muscle quality. This is good news if you are working out and lifting!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But wait, how does it compare to carbs? <\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/nighttime-consumption-of-protein-or-carbohydrate-results-in-increased-morning-resting-energy-expenditure-in-active-collegeaged-men\/941AC993B158DCCB3811954145378823\"><span style=\"font-weight: 400;\">British Journal of Nutrition published a Cambridge study<\/span><\/a><span style=\"font-weight: 400;\"> that looks at protein and carbohydrate consumption in the hours before sleep for healthy physically active young men (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/nighttime-consumption-of-protein-or-carbohydrate-results-in-increased-morning-resting-energy-expenditure-in-active-collegeaged-men\/941AC993B158DCCB3811954145378823\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). With no significant difference between the two, both <a href=\"https:\/\/betterme.world\/articles\/peanut-butter-on-keto-diet\/\">enhance next-morning metabolism<\/a>, if compared to a <\/span><span style=\"font-weight: 400;\">non-energy-containing placebo. That\u2019s why either proteins or carbs before bed can make your resting body burn calories faster the morning after.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carbs_Before_Bed\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Carbs_Before_Bed\"><\/span><b>How Much Carbs Before Bed?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In the mentioned studies, researchers used portions with 30 to 38 grams of the macronutrient (protein or <a href=\"https:\/\/betterme.world\/articles\/best-time-to-eat-carbs\/\">carbohydrate<\/a>). So if you choose to eat whole foods rather than a carb supplement, strive for the same amount in the nutritional value of your snack. <\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/7\/4\/2648\/htm\"><span style=\"font-weight: 400;\">Amber W. Kinsey, PhD and Michael J. Ormsbee, PhD<\/span><\/a><span style=\"font-weight: 400;\"> who studied nighttime eating back up small portions, too (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/7\/4\/2648\/htm\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Their <\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/7\/4\/2648\/htm\"><span style=\"font-weight: 400;\">research paper<\/span><\/a><span style=\"font-weight: 400;\"> suggests that adverse health impacts of eating before sleep are there for small single-foods or mixed-meals. So if you choose a 150-calorie nutrient-dense meal or single-nutrient food, you may see good physiological changes for muscle protein synthesis and cardiometabolic health (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/7\/4\/2648\/htm\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carbs_Before_Bed\"><img decoding=\"async\" class=\"aligncenter wp-image-32177 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4509-1024x576.png\" alt=\"carbs before bad\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4509.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4509-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4509.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4509.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Burn_Carbs_Fast_Before_Bed\"><\/span><b>How To Burn Carbs Fast Before Bed?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now, what if you had a high-carb dinner?\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If your bedtime and dinnertime are a few hours apart, there\u2019s nothing to worry about. In fact, a 6-month clinical trial showed that a weight-loss diet with the majority of carb intake at dinner is more effective than when they are spread out throughout the day (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21475137\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). That means that \u201cdinner carbs = excessive body fat\u201d is a myth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It might be good, if your workout time is in the evening, too. <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/nutrition-rules-that-will-fuel-your-workout\/art-20390073\"><span style=\"font-weight: 400;\">Mayo Clinic reminds<\/span><\/a><span style=\"font-weight: 400;\"> us that carbs are essential for athletic performance (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/nutrition-rules-that-will-fuel-your-workout\/art-20390073\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). For a light daily workout you need 3 to 5 grams of carbs per kilogram of body weight that day, and for an hour-long (or more) session \u2014 6 to 10 grams (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/nutrition-rules-that-will-fuel-your-workout\/art-20390073\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Just do the math and enjoy your pasta or rice!<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When to <a href=\"https:\/\/betterme.world\/articles\/snacks-with-no-carbs\/\">eat carbs<\/a> is only up to you! Carbohydrates are not your enemy. Fiber-rich fruits and vegetables and whole grains keep you full and energized on a lower calorie count, so you can maintain a healthy weight (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/carbohydrates\/art-20045705\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). A few tips from us:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Favor complex carbs and don\u2019t eat as much added sugar and refined carbs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The more you exercise, the more carbs you need.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A high-carb dinner is ok. But if it\u2019s just 30 minutes before bed, opt for a 150 calorie snack.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carbs_Before_Bed\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/academic.oup.com\/advances\/article\/5\/6\/760\/4616690\"><span style=\"font-weight: 400;\">Carbohydrates<\/span><\/a><span style=\"font-weight: 400;\"> (2014, academic.oup.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/carbohydrates\/art-20045705\"><span style=\"font-weight: 400;\">Carbohydrates: How carbs fit into a healthy diet <\/span><\/a><span style=\"font-weight: 400;\">(2020, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0195666312003972\"><span style=\"font-weight: 400;\">Contribution of evening macronutrient intake to total caloric intake and body mass index <\/span><\/a><span style=\"font-weight: 400;\">(2013, sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21475137\/\"><span style=\"font-weight: 400;\">Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner<\/span><\/a><span style=\"font-weight: 400;\"> (2011, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedaily.com\/releases\/2018\/10\/181025113142.htm\"><span style=\"font-weight: 400;\">Late night snacker? Make it cottage cheese<\/span><\/a><span style=\"font-weight: 400;\"> (2018, sciencedaily.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/nighttime-consumption-of-protein-or-carbohydrate-results-in-increased-morning-resting-energy-expenditure-in-active-collegeaged-men\/941AC993B158DCCB3811954145378823\"><span style=\"font-weight: 400;\">Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men<\/span><\/a><span style=\"font-weight: 400;\"> (2013, cambridge.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/nutrition-rules-that-will-fuel-your-workout\/art-20390073\"><span style=\"font-weight: 400;\">Nutrition rules that will fuel your workout <\/span><\/a><span style=\"font-weight: 400;\">(2021, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedaily.com\/releases\/2019\/12\/191211171335.htm\"><span style=\"font-weight: 400;\">Refined carbs may trigger insomnia, finds study <\/span><\/a><span style=\"font-weight: 400;\">(2019, sciencedaily.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mdpi.com\/2072-6643\/7\/4\/2648\/htm\"><span style=\"font-weight: 400;\">The Health Impact of Nighttime Eating: Old and New Perspectives<\/span><\/a><span style=\"font-weight: 400;\"> (2015, mdpi.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/what-to-know-about-carbs#\">What to Know About Carbs<\/a> (n.d., webmd.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Carbohydrates are villainized, as they potentially contribute to body fat increase when consumed excessively. This leads to the question: can I eat carbs before bed? And if yes, what kind and how much? In short, the answer of the scientific community is \u201cit depends\u201d. So, read on to know when to eat your carbs for [&hellip;]<\/p>\n","protected":false},"author":43,"featured_media":24038,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[124,87],"class_list":["post-24035","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Carbs Before Bed: What Does Science Say? - BetterMe<\/title>\n<meta name=\"description\" content=\"Are carbs before bed harmful? You don\u2019t want to ruin your sleep or gym efforts. Find out how much carbohydrates you should eat and when.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/carbs-before-bed\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Carbs Before Bed: What Does Science Say?\" \/>\n<meta property=\"og:description\" content=\"Are carbs before bed harmful? You don\u2019t want to ruin your sleep or gym efforts. Find out how much carbohydrates you should eat and when.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/carbs-before-bed\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1291737160.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Vira Kondratyuk, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Vira Kondratyuk, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/carbs-before-bed\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/carbs-before-bed\/\"},\"author\":{\"name\":\"Vira Kondratyuk\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/617fab2ce5252aa4791add1bb1b88fa8\"},\"headline\":\"Carbs Before Bed: What Does Science Say?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/carbs-before-bed\/\"},\"wordCount\":1079,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/carbs-before-bed\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1291737160.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/food-with-no-carbs\/\\\">Carbohydrates<\/a> are villainized, as they potentially contribute to body fat increase when consumed excessively. This leads to the question: can I eat carbs before bed? And if yes, what kind and how much? In short, the answer of the scientific community is \u201cit depends\u201d. So, read on to know when to eat your carbs for <a href=\\\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/\\\">maintaining a healthy<\/a> body and good sleep.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Carbohydrates: What Are They?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">You learned at school that <a href=\\\"https:\/\/betterme.world\/articles\/fast-digesting-carbs\/\\\">carbs<\/a> are \u201cthe body fuel\u201d, our main source of energy. Indeed, <\/span><span style=\\\"font-weight: 400;\\\">the Dietary Guidelines for Americans Advisory Committee report suggests (<\/span><a href=\\\"https:\/\/academic.oup.com\/advances\/article\/5\/6\/760\/4616690\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">) that carbohydrates should make up 45 to 65% of a daily calorie intake for an adult. This macronutrient comes in different forms, so we categorize carbs as simple and complex and divide them into three types: sugar, starch, and fiber.<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Simple carbs<\/b><span style=\\\"font-weight: 400;\\\"> are sugar. It comes as fructose in fruits and vegetables, lactose \u2014 in milk and dairy, and sucrose \u2014 in table sugar (<a href=\\\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/carbohydrates\/art-20045705\\\">2<\/a>). The latter is added by food manufacturers or when cooking. Starches in refined grains where the fiber is stripped away like white flour, pasta, and white rice are also quick for your body to digest and absorb.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Complex carbs<\/b><span style=\\\"font-weight: 400;\\\"> ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/carbs-before-bed\/\",\"url\":\"https:\/\/betterme.world\/articles\/carbs-before-bed\/\",\"name\":\"Carbs Before Bed: What Does Science Say? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/carbs-before-bed\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/carbs-before-bed\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1291737160.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are carbs before bed harmful? 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You don\u2019t want to ruin your sleep or gym efforts. Find out how much carbohydrates you should eat and when.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/carbs-before-bed\/","og_locale":"en_US","og_type":"article","og_title":"Carbs Before Bed: What Does Science Say?","og_description":"Are carbs before bed harmful? You don\u2019t want to ruin your sleep or gym efforts. Find out how much carbohydrates you should eat and when.","og_url":"https:\/\/betterme.world\/articles\/carbs-before-bed\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1291737160.jpg","type":"image\/jpeg"}],"author":"Vira Kondratyuk, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Vira Kondratyuk, Kristen Fleming, RD","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/carbs-before-bed\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/carbs-before-bed\/"},"author":{"name":"Vira Kondratyuk","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/617fab2ce5252aa4791add1bb1b88fa8"},"headline":"Carbs Before Bed: What Does Science Say?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/carbs-before-bed\/"},"wordCount":1079,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/carbs-before-bed\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1291737160.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/food-with-no-carbs\/\">Carbohydrates<\/a> are villainized, as they potentially contribute to body fat increase when consumed excessively. This leads to the question: can I eat carbs before bed? And if yes, what kind and how much? In short, the answer of the scientific community is \u201cit depends\u201d. So, read on to know when to eat your carbs for <a href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/\">maintaining a healthy<\/a> body and good sleep.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Carbohydrates: What Are They?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">You learned at school that <a href=\"https:\/\/betterme.world\/articles\/fast-digesting-carbs\/\">carbs<\/a> are \u201cthe body fuel\u201d, our main source of energy. Indeed, <\/span><span style=\"font-weight: 400;\">the Dietary Guidelines for Americans Advisory Committee report suggests (<\/span><a href=\"https:\/\/academic.oup.com\/advances\/article\/5\/6\/760\/4616690\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) that carbohydrates should make up 45 to 65% of a daily calorie intake for an adult. This macronutrient comes in different forms, so we categorize carbs as simple and complex and divide them into three types: sugar, starch, and fiber.<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Simple carbs<\/b><span style=\"font-weight: 400;\"> are sugar. It comes as fructose in fruits and vegetables, lactose \u2014 in milk and dairy, and sucrose \u2014 in table sugar (<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/carbohydrates\/art-20045705\">2<\/a>). The latter is added by food manufacturers or when cooking. Starches in refined grains where the fiber is stripped away like white flour, pasta, and white rice are also quick for your body to digest and absorb.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Complex carbs<\/b><span style=\"font-weight: 400;\"> ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/carbs-before-bed\/","url":"https:\/\/betterme.world\/articles\/carbs-before-bed\/","name":"Carbs Before Bed: What Does Science Say? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/carbs-before-bed\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/carbs-before-bed\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1291737160.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are carbs before bed harmful? You don\u2019t want to ruin your sleep or gym efforts. 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