-ATHLETE HEALTH TK

Sweetpotato HUMMUS

August SWEET DREAMS SWEETPOTATOES

SOCIAL POSTS Sweetpotatoes are rich in carbohydrates and easy to digest making them an excellent addition to a pre-bed meal or snack. Try these quick and easy Air Fryer Sweetpotato Wedges For optimal sleep and recovery, it is important to get enough carbohydrates. Under fueled athletes may have more sleep issues and wake up not feel refreshed. Sweet potatoes can be used in a variety of snacks to improve calorie and carbohydrate intake before bed. For something very light, choose bread, roasted or air-fried sweetpotatoes or a sweetpotato muffin. Combine carbohydrates with protein for a more robust snack before bed. All of the recipes you need for inspiration can be found by visiting our website at ncsweetpotaotes.com y This Sweetpotato ‘n Blueberry Bread will satisfy hunger and may promote good sleep as well. y A carbohydrate-rich, easy to digest pre-bed snack may help you sleep better while protein will help build muscle overnight. These Sweetpotato “Toast” with Poached Eggs are an ideal, easy-to digest pre bed snack. #ncsweetpotatoes #sweetdreams NEWSLETTER COPY Carbohydrates are the primary source of energy for the brain and muscles. Consuming a balanced meal that includes carbohydrates helps ensure the body has adequate energy to support the restorative functions of sleep. Sweetpotatoes are a fantastic addition to an evening meal or snack. And, by pairing sweet potatoes with a high-quality source of protein, a person will not only get their pre-bed carbohydrate-rich snack for good sleep but also a dose of protein to spike muscle-building overnight. This Pear Ginger Sweetpotato Shake is a satisfying pre-bed snack.

TALKING POINTS y Sleep is complex and controlled by multiple complex mechanisms. However, what a person drinks and eats can influence sleep positively or negatively. y Caffeine can disrupt sleep depending on how much is consumed, when it is consumed genetics, and lifestyle factors. Though it is absorbed fast, caffeine doesn’t leave the body quickly. The half life of caffeine (the amount of time it takes for ½ of the caffeine consumed to leave the body) averages 4-6 hours in adults (some metabolize it fast, some moderately, some slowly). Genetics and many other factors influence caffeine metabolism including pregnancy, smoking, specific medications taken, grapefruit and grapefruit juice. 1, 2 y Alcohol can help people get to sleep faster but decreases sleep quality. Alcohol will delay a person’s ability to get into REM sleep and decrease total time in REM (dreaming occurs in REM). When a person drinks alcohol, they are also more likely to experience sleep disruptions during the second half of the night. y Ideal bedtime snacks include easy to digest complex carbohydrates like the kind found in sweetpotatoes. Carbohydrates are the primary source of energy for all human cells and influence brain function and sleep-related hormonal regula tion. Also, some research suggests higher dietary carbohydrate intake prolongs REM sleep. Heavy, fatty meals before bed can not only interfere with sleep but cause issues for people with reflux or heartburn.

Ingredients

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2-3 medium sweetpotatoes 2 Tbsp avocado oil or olive oil

1 tsp sea salt

Parsley or basil for garnish Dipping sauce optional:

1/2 tsp paprika

1 tsp Italian seasoning

2 Tbsp mayo 2 Tbsp ketchup

1 tsp minced garlic or 2 garlic cloves

Directions

1. Preheat air fryer to 380F. 2. Cut sweetpotatoes into wedge shape and place in mixing bowl. 3. Add avocado oil and spices and toss well, making sure to coat sweetpotato wedges evenly. 4. Transfer wedges to air fryer basket (you may need to do this in two batches so they aren’t over-crowded). Be care ful not to stack them all on top of each other, you want a flat layer.

5. Cook for 14-17 minutes, flipping the wedges halfway during baking. 6. Let cool and garnish with herbs of choice - I like parsley or basil. 7. Pair with mayo-ketchup dipping sauce, if desired.

REFERENCES

1. Grzegorzewski J, Bartsch F, Koller A, Konig M. Pharmacokinetics of Caffeine: A Systematic Analysis of Reported Data for Application in Metabolic Pheno typing and Liver Function Testing. Front Pharmacol 2022:12:752826. 2. Nehlig A. Interindividual Differences in Caffeine Me tabolism and Factors Driving Caffeine Consumption. Pharmacol Rev 2018;70(2):384-411.

3. Benton D, Bloxham A, Gaylor C et al. Carbohydrate and sleep: An evaluation of putative mechanisms. Front Nutr 2022; 9: 933898.

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