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THE TRUTH ABOUT CARBO-LOADING

Carbohydrate loading and sleep quality -

The current study has some strengths. To the best of our knowledge, this study is the first study to investigate the association of dietary GI and GL with the risk of insomnia symptoms in the Middle East and North Africa region peoples by controlling the effects of potential main confounding factors.

Also, we focused on subjects with a specific sleep disorder considering both genders. We also used validated questionnaires to collect data on the study population's food intake and physical activity levels. However, some limitations of this study deserve to mention. Our study has a case—control design, which does not allow for determining causal relationships.

Also, recall bias is unavoidable due to the use of FFQ to collect nutritional information in this study as a case—control study, however, the use of a validated questionnaire minimizes this error.

This study, as a case—control study, could be typically prone to selection bias; however, we selected the study population from the health centers of Isfahan city, which were representative of the adults of Isfahan city, so we minimized this error. Furthermore, we have determined the sleep problems based on self-reported data as a subjective scale, leading to possible misreports and may affect the findings.

It seems that objective measurements such as objective measurements, such as polysomnography or multiple actigraphy for the diagnosis of sleep disorders, could have minimized these errors. Finally, despite adjusting several covariates, the current study cannot control all potential confounding, and the effects of some residual confounding factors and unknown confounders may have occurred.

In conclusion, the current study reported that higher adherence to a dietary pattern with high GL is related to higher odds of primary insomnia. However, no statistically significant association was observed between a high GI diet and the risk of insomnia.

It is suggested that more studies with large sample sizes and prospective designs, such as population-based cohort studies, are performed to examine our hypothesis of the relationship between dietary GI and GL and the odds of insomnia.

Also, future population-based observational studies could examine the importance of the effect of the timing of the consumption of carbohydrate foods in modulating sleep at night.

The datasets analyzed in the current study are available from the corresponding author on reasonable request. Linton SJ, Kecklund G, Franklin KA, Leissner LC, Sivertsen B, Lindberg E, et al.

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Krueger JM, Majde JA. Humoral links between sleep and the immune system. Ann NY Acad Sci. Download references. This study is related to the project NO. The authors express their appreciation to all of the participants of this study. This project was funded by grant NO.

The funding body has no role in the design of the study and collection, analysis, and interpretation of data and in writing the manuscript. Student Research Committee, Nutrition and Endocrine Research Center, Research Institute for Endocrine Sciences, Shahid Beheshti University of Medical Sciences, Tehran, Iran.

Research Committee and Department of Nutrition, School of Nutrition and Food Science, Isfahan University of Medical Sciences, Isfahan, Iran.

Endocrinology and Metabolism Research Center, Hormozgan University of Medical Sciences, Bandar Abbas, Iran. Nutrition and Endocrine Research Center, Research Institute for Endocrine Sciences, Shahid Beheshti University of Medical Sciences, Tehran, Iran.

Student Research Committee, Ahvaz Jundishapur University of Medical Sciences, Ahvaz, Iran. Department of Nutrition, School of Allied Medical Sciences, Ahvaz Jundishapur University of Medical Sciences, Ahvaz, Iran.

Deputy for Health Affairs, Psychosocial Unit, Tehran University of Medical Sciences, Tehran, Iran. You can also search for this author in PubMed Google Scholar. HF, MKJ, and FT conceptualized and designed the study.

EM, HT, and HF analyzed and interpreted the data. HF, AN, and SS drafted the initial manuscript. PM supervised the project. All authors read and approved the final manuscript.

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Skip to main content. Search all BMC articles Search. Download PDF. Abstract Background A dietary pattern with a high glycemic index GI and glycemic load GL can be a precursor to sleep disorders that link to many chronic diseases. Methods A total of newly diagnosed insomnia cases and controls aged 18—60 years were included in this case—control study.

Results The mean SD age and BMI of the study population Conclusions Our results revealed that greater adherence to dietary pattern with high GL could be increased the odds of insomnia in Iranian adults. There's no question that the amount and types of carbohydrates we eat have an impact on our health.

The best time of day to eat them is less clear cut. It's also possible that the optimal time of day to eat carbohydrates may depend on your end goal. That's just one study though. Of course, if you're someone who enjoys dessert every night , cutting carbs after 5 p. is likely to result in weight loss.

By removing the sweet stuff from your diet, you're slashing calories — no matter what time of day it is. Overdoing it on refined carbs at any time of day can compromise sleep. A sugar bomb before bed can also disrupt sleep by causing digestive issues, Silver says. But you don't have to ban all carbohydrates come nightfall for better sleep.

In fact, eating healthy complex carbs at bedtime may actually be helpful for logging shuteye. Eating carbs before bed can also help us feel satiated so we aren't tossing and turning due to hunger. For some groups, like endurance athletes, the timing of carbohydrate consumption is of critical importance.

Ever heard of carb-loading the night before a marathon? There's a reason people do it. Exercise depletes the muscles of glycogen, the stored form of glucose that initially fuels high-intensity physical activity, per the International Society of Sports Nutrition.

Without an adequate amount of carbohydrates eaten at regular intervals, glycogen stores can get depleted and athletic performance can suffer. Basically, "athletes may need more carbohydrates before, during and after a workout to perform at optimal levels, replenish energy stores and avoid early fatigue," Silver says.

Just remember: "The timing and amount of carbohydrates depend on the athlete, his or her activity level and body composition," Silver says.

Working with a registered dietitian who specializes in sports nutrition can help you determine the ideal amount and timing of carbohydrate intake for optimal athletic performance. We hate to say it, but polishing off a full pint of ice cream right before turning in for the night isn't advised.

Doing so may trigger digestive issues like reflux or heartburn, which is more likely to occur after eating high-fat foods and can be exacerbated by lying down, per the Mayo Clinic.

Instead, go for a good balance of complex carbs in combination with some lean protein or healthy fat. Not bad. After all, the calories in your brownie at 1 p. don't magically become calories if you eat the brownie at 10 p.

What matters more is the amount you are eating in general. When it comes to late-night eats, the main issue is that they tend to be heavier and portion sizes larger. The key is to eat regularly throughout the day and include high-quality carbs at mealtimes so that sugar cravings don't come on strong at 8 p.

Then, try to close down the kitchen around two hours before you hit the sack. If you're still feeling hungry after dinner, opt for a balanced snack that provides calm-bringing complex carbs sans the sugar spike.

Nutrition Nutrition Basics Carbs. How Bad Is It Really to Eat Carbs Before Bed? By Anthea Levi, MS, RD, CDN Updated Jan 3, Medically Reviewed by Jennifer Gilbert, MD, MPH.

Carb timing matters, but what's even more important is the type of carbs you're eating before bed. com Creative. Video of the Day. Carbohydrate Digestion

Aleep × Skeep meta-study Carbohydrate loading and sleep quality Carbohydratte effects of carbohydrate quality and quantity on types of sleep reveals quapity tactic that every athlete Hair growth remedies at home to adopt. It might have confused you. Hell, Carbohydrate loading and sleep quality should have confused you because sleep is sleep, right? It appears not. You can do this by varying the quantity, quality, and timing of the carbohydrates you ingest either during the day or in a pre-bedtime window. Carb manipulation might also allow you to influence how long it takes for you to fall asleep, how many times you wake up during the night, and how long you sleep. Carbohydrate quantity was shown to affect sleep architecture, Tart cherry juice for hair growth especially N3 Carbohgdrate REM sleep Carbohdrate. Alterations qnd both quantity Caebohydrate quality of carbohydrate Carbohydrafe showed a significant Carbohydgate on sleep initiation. Variations in Carbohydrate loading and sleep quality quality significantly Carbohydrate loading and sleep quality measures of Carbouydrate continuation. Further studies are needed to assess the effect of long-term carbohydrate interventions on sleep. Fundamental and one of the very first studies for sleep has shown a link high-carb meals with a big reduction in deep sleep and an increase in REM sleep for both, excessively high- and low- carb meals [ 1 ]. REM percentage was reduced in another research while deep sleep increased with a restriction in carbohydrates. These changes were observed in a short-term study and they may be linked to the sudden change in diet [ 2 ].