After exercising, the body needs to recover and repair damaged tissues. For this recovery process to be complete, the dream It is an essential component. Did you know that to get a restful night's sleep you need to eat foods rich in tryptophan?

We are going to study the topic because it will help you improve your marks and your sports performance.

As we saw in This article, our body needs a restful sleep, especially after a hard workout. This is because during the deep phase of our sleep the body releases the hormones necessary for the tissue repairIn addition to muscle recovery, sleep strengthens the immune system and consolidates memory.

In other words, you can forget about having a good performance as a runner if you sleep little or poorly.

The secret of tryptophan

For your sleep to be good and your body to have the opportunity to repair itself, science encourages us to consume foods rich in tryptophan. We explain: tryptophan is one of the essential amino acids (Here is an article about proteins and amino acids) and is especially important because it helps produce two hormones essential for sleep: serotonin and melatonin.

Serotonin is a neurotransmitter that regulates mood, appetite and sleep. Serotonin is also a precursor to melatonin, which is the hormone that regulates sleep-wake cycles and is essential for maintaining good quality sleep.

In summary: to have a restful sleep you must eat foods rich in tryptophan.

These foods will provide you with tryptophan

• Among the foods rich in tryptophan are, first of all, turkey and chicken.
• You should also count on the fish rich in Omega3, the egg (the egg white is very rich in this amino acid) and the dairy.
• Don't forget nuts, legumes and whole grains. As for fruit, consider ripe bananas and dark green leafy vegetables.

Looking at the list, it is clear that you should look for a meal rich in protein.

Now, you should keep in mind that tryptophan is found in relatively low quantities in most foods, so you may need to combine several foods to obtain a significant amount. In addition, tryptophan absorption can be affected by the presence of other amino acids in foods, as well as by carbohydrate and fat consumption. If you want more details, check out these 10 principles.

Other elements that you should consider so that your sleep is of quality

In addition to foods rich in tryptophan, to get a good night's sleep you should consider the following points:

• Avoid heavy meals or very heavy meals at least two hours before going to sleep. The body needs time to digest food and heavy digestion can interfere with sleep.
• Also incorporate foods rich in magnesium, because this mineral helps relax muscles and promotes sleep. Foods rich in magnesium include green leafy vegetables, nuts, seeds, legumes, and whole grains.
• Avoid caffeine and alcoholCaffeine because it can keep you awake longer than desirable and alcohol because it can interfere with deep sleep.
• Maintain an adequate level of hydrationYes, drinking enough water throughout the day can help keep your body hydrated and help you get good quality sleep.

Have you taken good note?

Remember, also, that the most important thing in your nutrition as a runner is that it is personalized. For this you can count on Oorenji Runner, the app that will take into account everything from your sex, height and weight to your training schedules and your mood.

Do you want to enjoy an easy and delicious recipe? Prepare these asparagus with vinaigrette!

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