We all know that sleep is essential for good health; however, recent research suggests that quality sleep and athletic performance begin with the proper bedtime.

The study, published in June of this year in the journal had nearly 20,000 people wear fitness trackers for a year and discovered that those who went to bed earlier than usual engaged in the most moderate-to-vigorous physical activity the next day, even though participants slept the same amount of time as they typically did. 鈥淕oing to sleep earlier than usual may be an effective strategy to maintain normal sleep duration while also optimizing next-day physical activity,鈥� the researchers wrote.

Personally, I鈥檝e always struggled to stay up late, but I notice that when I give in to my natural desire to go to bed early, I feel more invigorated and ready to tackle my training runs than when I go to bed way past my bedtime. Now, I make it a point to hit the sheets the night before hard workout days and races to give myself the best chance of success.

Of course, everyone’s biorhythms are different. How can you figure out what your bedtime should be to maximize your performance? Three sleep specialists share a guide on calculating the best time to go to sleep based on your performance goals.

What to Consider Before Choosing a Bedtime

鈥淐onsistent and adequate sleep can improve daytime concentration and productivity, which can boost exercise performance,鈥� says Dr. Madeleine Basist, a pulmonologist and sleep medicine fellow at Northwell鈥檚 Lenox Hill Hospital in New York City.

Getting the right amount of sleep can also help you have the energy to power through your next workout, points out , a neurologist and sleep medicine physician based in Virginia, and host of the podcast.

At baseline, a consistent sleep and wake time can go a long way toward supporting your health and your performance. 鈥淚t helps our brains align our circadian rhythms鈥攂ody clocks鈥攚hich means we can be healthier and more fit,鈥� says , a neurologist based in Nashville, Tennessee.

But every person鈥檚 internal clock is different, and so are the various elements that can impact your optimal bedtime.

Doctors suggest keeping the following factors in mind when choosing a bedtime.

Chronotype: Are You an Early Bird or Night Owl?

Your chronotype is the natural desire of your body to go to sleep at a certain time, Basist explains. It鈥檚 what people mean when they use terms like 鈥渕orning bird鈥� and 鈥渘ight owl.鈥�

鈥淲hen given the choice, choosing a bedtime that is at odds with your chronotype can be challenging as, by definition, you are choosing a sleep-wake schedule that is not aligned with what your body prefers naturally,鈥� Winter says. If your work and lifestyle allow for it, choosing a bedtime that aligns with your body’s natural rhythm is ideal, he adds.

Your Work Schedule

Do you work standard hours, do shift work, or work overnights? You should factor this in here. Depending on when you need to be at work, it will impact the time you should get up, so you鈥檒l need to calculate backwards to make sure you conk out at the right time, Malow says.

Your Day-to-Day Responsibilities

Having young kids and evening responsibilities should factor into your ideal bedtime, too. However, Malow recommends doing what you can to minimize social obligations that can interfere with your bedtime. 鈥淭ry not to overschedule, if you can, so you can get sufficient sleep,鈥� she says.

Sleep Disorders or Medical Conditions

If you have a sleep disorder or other underlying medical condition, it鈥檚 crucial to do what you can to treat and manage it well. But this can be easier said than done. 鈥淕enerally speaking, untreated medical conditions and sleep disorders result in earlier bedtimes as the individual seeks to compensate for poor sleep quality with more sleep quantity,鈥� Winter says.

Desired Training Frequency

Are you planning to train twice a week or six times a week? Your bedtime should reflect that to make sure you get adequate sleep for your recovery. 鈥淎 realistic bedtime should align with your planned daily commitments and training hours,鈥� Basist says.

Desired Training Time of Day

Do you plan to train in the morning, midday, or evening? This should be based on your chronotype as much as possible, according to Malow. 鈥淚f you are a morning lark, aim for exercise in the morning,鈥� she says. 鈥淚f a night owl, exercise later in the day, but avoid too close to bedtime as that can be stimulating and interfere with sleep.鈥�

How to Calculate the Exact Time You Should Go to Sleep for Optimal Athletic Performance

Because your fitness goals, chronotype, and daily life are different from everyone else鈥檚, it鈥檚 important to choose your ideal bedtime based on your own needs.

Our experts recommend going through the following steps to calculate the optimal bedtime for your performance goals.

Step 1: Choose Your Target Wake Time

Few people can roll right out of bed and start training immediately. Even if you feel you can handle this, it鈥檚 best to put a little distance between your wake time and the start of your training to ensure you鈥檒l be able to perform at the level you want, Winter says.

Of course, you鈥檒l also want to factor in the amount of time your workout will take and when you need to be at work or other obligations. (This is less of an issue if you鈥檙e planning on a midday or evening workout, but should factor into your bedtime calculation.)

Step 2: Work Backwards from Wake Time

You likely have a good sense of how much sleep you need to feel well-rested. But suggest getting at least seven hours of sleep, and you鈥檒l likely need more to compensate for higher levels of training intensity as well as your own personal preference. When calculating this, include an extra ten- to 30-minute window to actually fall asleep.

Step 3: Factor in Recovery Demands

If your training involves light to moderate exercise two to three times a week, seven to eight hours of sleep may be enough, Winter says. But if you鈥檙e planning to do more intense exercise for five to six days a week, you may want to aim for eight to nine hours.

鈥淚ncrease sleep time if rigorous training is leaving you feeling tired,鈥� Winter says. 鈥淓lite athletes can see swings of several hours in their sleep depending on whether or not they are training hard or relaxing more in the off-season.鈥�

Still, your personal needs will influence how much sleep you should get. 鈥淪even to eight hours may be enough for some,鈥� Malow says.

Step 4: Account for Sleep Quality

If you struggle to have consistent sleep, you may need to factor in additional time when choosing a bedtime. Malow recommends getting out of bed if you can鈥檛 sleep, noting that if you lie there, your mind will start to associate your bed with not sleeping. But that time out of bed should be considered when calculating when to get into bed.

For someone who doesn’t sleep right away, you might need to hop in bed 15 to 20 minutes earlier than I would.

If you find you鈥檙e regularly struggling to go to sleep at the time of your choosing, Malow says you may need to go to bed later. She also stresses the importance of focusing on sleep hygiene, limiting screen time before bed, and having a winding-down routine before you get into bed.

Step 5: Test and Adjust

The best bedtime for you can be tricky to calculate, given how many variables there are to consider. If you鈥檙e adjusting your bedtime, doctors recommend trying it out for a week while tracking your energy, workout performance, and recovery. Then, you can adjust your bedtime if you鈥檙e still tired or if you feel that your performance is lacking. 鈥淭he key is to understand your individual needs and adjust your sleep schedule accordingly,鈥� Basist says.

I Followed Those Steps to Calculate My Ideal Bedtime

I鈥檓 a morning bird who exercises six days a week, alternating between running, cycling, and strength-training workouts. I have four young kids and work full-time, so I prefer to exercise in the morning before my day gets chaotic. My kids go to bed around 8:30 p.m., and I need to be up around 5 a.m. to fit in a workout before getting them ready for the day.

To get eight hours of sleep, that means my ideal bedtime would be around 9 p.m.

I don’t need to allot much time for myself to fall asleep because I knock out pretty quickly after my head hits the pillow. For someone who doesn’t sleep right away, you might need to hop in bed 15 to 20 minutes earlier than I would.

If I want to do some HIIT the next day, I might need to get in bed right after I put my kids to bed at 8:30.

While there are some nights that I tend to go to bed a little later than 9 o’clock (I sometimes try to squeeze in a couple of nighttime chores), I do feel well rested and better able to push myself when I actually go to bed at 9 p.m.

The Bottom Line

Sleep is complicated, and it鈥檚 difficult to have the exact same bedtime every night. However, doctors say that aiming for consistency is key.

鈥淲hile our brain and body’s neurotransmitters, hormones, and other chemicals are always in a state of flux, their patterns of influence follow predictable 24-hour patterns,鈥� Winter says. 鈥淪ince sleep represents a very dynamic and large-scale state change of these chemical patterns, the timing of when we enter sleep and exit sleep influences those chemical changes dramatically.鈥�

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Sometimes it can feel like you need a medical degree when shopping for shoes. Though many footwear companies now provide an arsenal of information on their running and hiking shoes, detailing features designed to match nearly every foot variation known to humans, most people don鈥檛 actually know what their foot type is.

I get it: I had to get rid of the running shoes I’ve been wearing for quite some time, which means I have to hunt for a new pair. But I鈥檓 fuzzy on the details about my foot type, arch style, and toe shapes, which makes it difficult to figure out if the听pairs I鈥檓 interested in will be a good fit or not. I think my foot is 鈥渘ormal,”鈥攚hatever that means. But I鈥檓 not sure. And听I know I鈥檓 not alone in this either.听Podiatrists and physical therapists say they field questions about how to figure out foot type very, very often.

Whether you鈥檙e like me, on the hunt for a new pair of athletic shoes, or just want to stop feeling stressed while searching for sneakers, experts say having baseline knowledge about your feet can help. I interviewed three podiatrists and a physical therapist who specialize in foot health for details on how to figure it all听out.

Why It鈥檚 So Hard to Find Shoes That Are Actually Good for Your Feet

鈥淪hoe companies often market their products based on 鈥榝eatures鈥� they can promote and not necessarily what鈥檚 best for the feet of the shoe shopper,鈥� says , a podiatrist based in Long Beach, California. People are left wondering about which type of shoe will improve and maintain their foot health.

A good podiatrist will measure your feet, look at your foot structure, check your muscle strength, see the range of motion of your foot joints, and watch you stand and walk.

The variety in footwear is overwhelming, too, says , a podiatrist and foot surgeon in New York City. 鈥淭here are so many shoes out there,鈥� he says. 鈥淚t鈥檚 daunting to go through the search.鈥�

4 Foot Traits to Know Before Buying Shoes

There are a lot of terms you鈥檒l come across while shopping for a performance shoe, but they can generally be broken into four major categories: gait style, toe shape, foot width, and arch type. To help you wade through the confusion, here鈥檚 a brief breakdown of some of the more common terms you may come across as you shop, which will help you determine where you land in each category.

1. Identify Your Gait Style

Your gait is your style of walking, Schaeffer explains. It鈥檚 typically broken into these three categories:

• Overpronated: Overpronation is what happens when the foot rolls excessively inward during movement, says Graves. A person with overpronation will look like their ankles are turning in slightly while walking, says , a podiatrist based in Bloomington, Illinois.
• Neutral: Also known as a 鈥渘ormal鈥� gait, this is a style of walking or running where the foot doesn鈥檛 excessively roll inward or outward when you move, explains Graves. 鈥淚n general, the stride will appear to be the typical heel-to-toe gait with no obvious shifting of a patient’s hips up or down,鈥� says Lockwood.
• Supinated: Supination is essentially the opposite of overpronation鈥攊t happens when feet excessively roll outward during movement, Graves says. 鈥淭his will look like patients are walking on the outside of their feet or even tip-toeing instead of that normal heel-to-toe gait,鈥� Lockwood adds.

How to Determine Your Gait Style

Now that you鈥檙e familiar with each gait, you have a few ways to nail down your walking style. Some performance shoe stores will have a treadmill where a salesperson can look at your gait to provide insights into your foot’s movement when you walk or run.

But Schaeffer says you can also try to do this at home by recording yourself walking and looking at the results.

Which Shoes to Look For

For neutral gaits, opt for shoes that are cross-trainers; for overpronation, look for stability shoes; and for supination, look for a cushioned shoe, Lockwood says.

Here鈥檚 the thing: while you may see footwear companies talk up the importance of proper footwear for overpronation and supination, actually having problems with either is rare, says Milica McDowell, a physical therapist.

Footwear companies will often steer people with overpronation or supination toward a stability shoe. Still, unless you have severe overpronation or supination, you may not need a specific shoe designed for this, McDowell says.

2. Determine Your Toe Shape

Schaeffer breaks down common toe shapes this way:

• Egyptian: This is the shape most people think of with a foot, where the big toe is the longest, with a descending order of toe length.
• Roman: With this toe type, the first three toes have a similar length.
• Greek: Also known as 鈥淢orton鈥檚 toe.鈥� This is when the second toe is longer than the big toe. (Some research suggests nearly 30 percent of the population has this toe shape.)
• Celtic: This toe type features a large big toe, a long second toe, and the third toe is slightly shorter.
• Germanic: People with this toe type have toes that are all about the same length.
• Peasant: This toe type features broad and square-shaped toes.

Figuring Out Your Toe Shape

Toe shapes are most helpful in determining the length of your shoe. 鈥淭he rule of thumb is to use the longest toe to judge the appropriate length of the shoe,鈥� Graves says. 鈥淪ometimes people only look at the big toe, which is not good if the second toe is longer.鈥�

Your toe shape may also impact the width of your shoe鈥檚 toebox. 鈥淲idth is usually a bigger concern when all of the toes are about the same length,鈥� Graves says. 鈥淢ost shoes taper to a narrower shape toward the toes, which can make things tight for this toe type.鈥�

Which Shoes to Look For

Ultimately, if any toe is longer than your big toe, Schaeffer suggests considering a bigger shoe size or a wider toe box.

To find a longer shoe, go up a size. When you鈥檙e searching for shoes with a wider toe box, look for a label that specifically states it has a wide toe box or a D width, Lockwood says. (An E width is extra wide, she points out.) Looking for a more rounded toe box versus a V shape can also help, says Lockwood.听

Brooks is known for providing wider toe boxes, along with New Balance, Lockwood says. Consider the or , both of which come in wide and extra-wide sizes.

3. Foot Widths

Shoes used to offer foot width options that synchronized with letters, but Graves says this is now rare. Instead, you鈥檒l likely come across these descriptions:

• Narrow: These feet are considered smaller than what is typical across the widest area of the foot.
• Medium or standard: This foot width is considered typical. Most shoes will meet this width unless otherwise specified.
• Wide: Feet that fall into this category are wider across than standard feet.
• Extra Wide: Not all footwear companies offer this size option, but some provide a width that works for听people whose feet exceed a typical wide width.

How to Measure the Width of Your Foot

McDowell recommends measuring the widest part of your foot at home (or while you’re at the store) and continuing to measure it annually. 鈥淔oot length and volume changes in adulthood,鈥� she says. 鈥淲e have a misconception that once you stop growing, your feet stop growing. But there are lots of different reasons your foot length could change.鈥�

Measuring your feet across is still not a perfect science, though. Graves points out that while foot measurements are two-dimensional, feet are actually three-dimensional. 鈥淪ome people have feet that might measure wide, but they鈥檙e flat and bony on top and don鈥檛 take up much room in the shoe. They can probably get by with normal width,鈥� he says. 鈥淥ther people have feet that measure normal, but they鈥檙e very high and thick on top and might require a wide shoe.鈥�

Which Shoes to Look For听

There are width sizing charts, but footwear companies may vary the widths of their shoes, even within the standard categories,听 Schaeffer says. Most big-name companies, like Hoka, New Balance, and Brooks, offer shoes in multiple foot widths. You can check the dimensions of a shoe in the product description for guidance.

But Lockwood also suggests relying on your history with different shoes. 鈥淵ou should go by feel,鈥� she says. 鈥淚f you squeeze your big toe and baby toe in the shoe, you should not feel pain or pressure with a wide-enough shoe.鈥� If this has been an issue for you in the past, consider getting a wider width.

4. Arch Types

Your foot鈥檚 arch is the curved part of the bottom of your foot, which stretches between your heel and the ball of your foot, Schaeffer explains. There are different arch types to consider:

• Normal: Also known as a 鈥渕edium鈥� arch, this is regarded as a standard arch type.
• Flat: Also called a 鈥渓ow鈥� arch, flat arches appear flat or nearly flat on the ground. Sometimes the term “flexible” is used to describe this type of arch. With a flexible arch, the foot arch seems to disappear when someone is standing, but returns when they are sitting, Schaeffer explains.
• High: Also known as a 鈥渃avus foot.鈥� This is the opposite of flat arches. This arch type happens when the bottom of the foot is higher than normal.

Look at Your Footprint to Determine Your Arch

The easiest way to check your arch type is to look at your footprint when you get out of a pool or shower, Graves says. People who have a normal arch will have a footprint that looks like a foot, with a small indentation where the arch is located.

鈥淚f your footprint when you get out of the water looks like only two or three areas are hitting the ground, then you probably have a high arch,鈥� Graves says. 鈥淚f your footprint is a more solid wet spot, then you probably have a low arch or 鈥榝lat鈥� foot.鈥�

Which Shoes to Look For

Some shoes have more arch support than others. If you have flat feet, you鈥檒l likely need a lower arch; those with higher arches may need more arch support, Schaeffer says.

While some shoe companies will specifically talk about their models having higher or lower levels of arch support, more support around the shoe鈥檚 midsole and insole may also provide this. However, Schaeffer says a good insole or orthotic can also help deliver the arch support your foot requires. 鈥淎 shoe is only going to help so much,鈥� he says.

When to See a Podiatrist

Given how complicated looking for the right footwear can be, Schaeffer recommends seeing a podiatrist if you don鈥檛 have a pair of performance shoes you like. 鈥淎 podiatrist can do a gait analysis quickly,鈥� he says. 鈥淔or most people, they would just do that for a co-pay.鈥� A podiatrist can also listen to your foot health concerns and suggest shoe features from there, Schaeffer says.

But Graves says you should definitely consider seeing a podiatrist if you have foot pain that鈥檚 increasing, pain that鈥檚 causing a change to how you walk, foot pain that doesn鈥檛 get better in a day or two, or foot pain that comes with other symptoms like swelling, bruising, and redness.

鈥淵ou should also see a podiatrist if your foot structure seems to be dramatically different from that of other people, you鈥檙e having difficulty figuring out your foot type or the best shoes, you鈥檙e chronically having foot pain or injuries, or shoes just never feel comfortable,鈥� Graves says.

A good podiatrist will measure your feet, look at your foot structure, check your muscle strength, see the range of motion of your foot joints, and watch you stand and walk, he says. With all of that information in hand, you should be able to find the perfect pair of performance shoes for your foot type.

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It鈥檚 easy to judge when you spot someone cruising out of your local coffee shop with an extra-caffeinated beverage in hand. The Last of Us star Pedro Pascal knows this all too well. He raised eyebrows earlier this year after paparazzi snapped a photo of his Starbucks order: a quad espresso with two extra shots, a drink a 鈥渕ethaccino.鈥�

But Pascal is far from the only person to use high levels of caffeine to kickstart the day鈥攐r to听enhance performance. suggests that about 74 percent of elite athletes use caffeine as a performance-enhancing tool before or during a sporting event. Endurance athletes are the most likely to do so. Studies also conclude that caffeine has positive effects on endurance (by up to , according to a 2021 study), on , and on both .

As a former cross-country runner in college, I get the allure. Several of my teammates and I regularly drank coffee before meets in an attempt to rev ourselves up and maybe听get a competitive edge.

But caffeine hits everyone differently. Therefore, it鈥檚 challenging to determine the exact amount needed to enhance your performance. Something like Pascal鈥檚 order, which has an estimated 450 milligrams of caffeine (a single shot of Starbucks espresso contains about ), could make some too jittery to perform well. For others, a methaccino might be optimal.

But I wanted to know if a) there was a way to calculate how much caffeine someone would need to see real improvement in their sport, and b) how to do it. To get those answers, I interviewed a caffeine researcher, sports dietitians, and a sports medicine physician.

Here鈥檚 what they had to say.

Is There a Form of Caffeine That Works Best?

鈥淔or the most part, athletes consume caffeine via direct supplementation, typically through sports supplements,鈥� says , a nutrition researcher and associate professor in the Centre for Physical Activity, Sport and Exercise Science at Coventry University.

Caffeine in Liquid Form (Coffee and Energy Drinks)

According to Tallis, when caffeine is consumed in this medium, it enters the bloodstream almost instantly. 鈥淵ou鈥檒l hit peak blood levels about 30 to 45 minutes after consumption.鈥�

Pills and Powders

鈥淐affeine in pill or powder form provides a precise dose and is quickly absorbed, which is beneficial for timing performance,鈥� says , a nutritionist and board-certified sport specialist in dietetics at The Ohio State University Wexner Medical Center.

After you ingest caffeine in pill form, Tallis says it needs to be dissolved before it can be absorbed, which may take between ten and 30 minutes. Peak absorption happens around 45 to 60 minutes after consumption, he says.

Gum

Caffeinated gum or mouth rinse works the fastest because the oral mucosa absorbs it quickly, so it doesn鈥檛 need to be digested. 鈥淭hey can get you to peak blood levels in just five to 10 minutes,鈥� says Tallis.

Keep this in mind, though: caffeine probably won鈥檛 transform an average exerciser into a superstar. 鈥淚t鈥檚 unlikely to win you the race, but may give you a slight boost,鈥� says , a sports medicine doctor and professor in the Division of Sports Medicine at Vanderbilt University Medical Center.

Despite all the supplements with enticing advertising, most of them don鈥檛 actually work, says , a fitness nutrition specialist and personal trainer. 鈥淐affeine is one of the few exceptions.鈥�

How to Calculate the Amount of Caffeine That Will Improve Your Workouts

While the effects of caffeine on performance can vary, the way to calculate the amount is pretty clear-cut.

The (ISSN) reports that having three to six milligrams of caffeine per kilogram of body weight has been shown to improve exercise performance.

Here鈥檚 the formula you can use:

1. First, calculate your weight in kilograms: since one pound equals 0.45 kg, multiply (your weight in pounds) x (0.45 kg) = your weight in kilograms.
2. To find the lower end of your optimal caffeine dosage: multiply (3 mg) x (your weight in kilograms)
3. To find your maximum dosage of caffeine: multiply (6 mg) x (your weight in kilograms)

In my case, I weigh 130 pounds (or 58.9 kilograms), so that means I may need between 177 and 353 milligrams of caffeine to boost my performance.

Could a Lower Dosage of Caffeine Work?

The ISSN also notes that it鈥檚 not clear how little caffeine someone would need to take to see an impact, but the amount may be as low as two milligrams per kilogram of body weight. (If I were to plug this into the above formula again, I might see some benefits if I consume around 117 milligrams of caffeine.)

鈥淥ptimal caffeine dosing is highly individualized,鈥� Tallis says. 鈥淐onsumers should start with a lower dose than recommended and monitor their response before increasing.鈥�

When鈥檚 the Best Time to Ingest Caffeine Before a Workout?

The ISSN says it depends. While most people supplement with caffeine 60 minutes before exercise, the right timing may depend on the source, with things like chewing gum taking less time to kick in than caffeinated capsules.

Too Much Caffeine Will Hurt Your Performance

Keep this important caveat in mind: per the , high doses of caffeine, around nine milligrams per kilogram of body weight, will likely have adverse effects on your performance. Using that formula again, my too-high caffeine limit would be 530 mg鈥攖hat鈥檚 about 18 percent more caffeine than what鈥檚 in Pascal鈥檚 methaccino.

Too much caffeine can easily make you feel sick,听鈥攁ll of which would throw a wrench in your performance. Anxiety might join the party, too, and disrupt your sleep. 鈥淔or athletes, poor sleep and heightened stress can reduce training quality and increase injury risk,鈥� Vavrek points out.

Don鈥檛 Exceed This Amount of Caffeine in a Day

Caffeine is usually safe for most healthy adults, but it may not be a good option for people with underlying health conditions like high blood pressure or those who take medications that may interact with caffeine, like drugs to treat asthma or heart conditions, Tallis says. That, combined with supplements being unregulated by the (FDA) before they hit the market, means it鈥檚 a good idea to check in with your doctor first if you鈥檙e interested in taking a caffeine supplement.

The recommends capping your caffeine intake at 400 milligrams a day, although that鈥檚 a blanket suggestion and is based more on amounts that are linked with side effects, Tallis says.

In the case of Pascal’s methaccino, the amount of caffeine it contains may be suitable for some people, especially those with a higher body weight and who typically tolerate caffeine well.

But, again, everyone is different. 鈥淓ven doses as low as three milligrams per kilogram can cause side effects in some individuals, including headaches, anxiety, insomnia, increased heart rate, and nausea,鈥� Tallis says. 鈥淭hese effects become more prevalent and severe at higher doses. It鈥檚 important to consider total daily caffeine intake, including dietary sources, as supplementation will add to this total.鈥�

Ultimately, it can take some tinkering to figure out the right amount of caffeine to boost your performance. That鈥檚 why it鈥檚 best to start slow, if you want to try this at all. Gregory also recommends trying caffeine outside of important performance moments to see how you do first. 鈥淒on鈥檛 add something new on the day of a big race or game.鈥�

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Nearly of Americans struggle with back pain, making it the most common area of the body for aches. While it鈥檚 tempting to quit all activity and recuperate in bed with a heating pad, some doctors recommend a different approach for finding relief from back pain: hiking.

If your back is throbbing, you probably won鈥檛 feel like doing much of anything, let alone hitting the trails. However, going for a hike during your recovery period and beyond can help accelerate the healing process and even reduce the risk of future issues, according to doctors I interviewed.

I struggled with back pain for years and made the mistake of cutting back on my usual hikes after flare-ups. But my doctor suggested moving more to help reduce pain, along with other lifestyle hacks, and the results have been impressive. I haven鈥檛 experienced a major back pain episode in five years.

Back issues are personal, and experts say it鈥檚 important to be strategic about using hiking to ease your pain. Here鈥檚 what they recommend.

How Hiking Can Help Get Rid of Back Pain

A considerable body of research supports听walking as a treatment for back pain. A 2024 study published in followed more than 700 adults over a three-year period who had recently experienced lower back pain. Half were assigned to a walking program, with a goal of walking 30 minutes each day, five days a week, while the other half received no intervention, but were allowed to seek outside treatment if they experienced any new back pain during the study. (Researchers believed this to be the most realistic comparison to the group that received the walking intervention.)

The researchers found that individuals in the walking group experienced fewer recurrences of back pain and had longer intervals between back pain episodes compared to those who received no intervention. The differences were striking: people in the walking group had approximately 208 days between back pain episodes, whereas those who made no change to their typical recovery regime typically experienced pain again after 112 days.

Hiking involves walking on uneven ground, which engages more muscles in the back, including small stabilizers, glutes, and the core, to keep you upright.

A 2020 analysis of existing research published in the found that regular exercise, which can include activities such as hiking and walking, is an effective way to prevent recurring back pain. A 2019 systematic review published in the journal also found that physically active people had the lowest risk of back pain.

That said, most of these studies used sidewalk excursions and treadmill walks as their experimental focus, and walking on a flat road is very different from hiking. Walking of any kind helps to activate the muscles around the spine, which can help to reduce pain for many people, says , a physician specializing in interventional pain medicine. 鈥淚n my personal opinion, hiking is even better,鈥� he says.

Hiking involves walking on uneven ground, which engages more muscles in the back, including small stabilizers, glutes, and the core, to keep you upright, Kennedy says. Activating your lower back muscles also engages the core, thus strengthening it, and a stronger core stabilizes the spine.听A weak core, on the other hand, increases the risk of spinal misalignment, leading to more pain, he adds.

, associate professor of exercise and nutrition sciences at the George Washington University Milken Institute School of Public Health, says that hiking can also improve听balance and your body鈥檚 ability to sense its own movements. This can help reduce compensatory movement patterns听like . If left unchecked, compensatory movement patterns can lead to even more pain in the future by throwing your alignment out of whack, Miller says.

Going up and down hills during hikes can also be helpful. 鈥淯phill hiking challenges postural muscles鈥攊ncluding the 鈥攅ncouraging a more upright posture while engaging the glutes, hamstrings, and core to reduce excessive spinal loading,鈥� Miller says. 鈥淐onversely, downhill hiking requires controlled eccentric movement, forcing the body to absorb impact gradually, which strengthens the legs and minimizes spinal strain.鈥�

One more thing to consider, according to Miller, is that hiking immerses you in nature, which has been linked to . 鈥淭hat calming, stress-relieving effect can reduce the perception of pain by decreasing overall muscle tension,鈥� he says.

What Is the Best Way to Hike to Relieve Back Pain?

If you鈥檙e in the thick of a back pain flare, Kennedy says it鈥檚 best to wait for the pain to subside a bit before starting your hiking routine. 鈥淥nce your flare has resolved, staying active and doing core-type exercises, including hiking, helps to reduce recurrent pain,鈥� he adds.

You don鈥檛 need to be entirely pain-free to go on a hike, though. 鈥淎 little pain while you鈥檙e doing something is OK as long as when you stop, you go back to your baseline and the pain doesn鈥檛 flare up,鈥� Kennedy says. 鈥淚 don鈥檛 want people to go for a mile hike and then be laid up for three days. But if you can hike, have a little discomfort, and don’t need to lie down for the rest of the day, great.鈥�

Wear the Proper Footwear, Stretch, and Monitor Your Posture

For footwear, it鈥檚 important to have a deep tread to get a solid grip on uneven surfaces, says , a podiatrist at Heartland Foot and Ankle Associates in Bloomington, Illinois. She suggests investing in shoes with a low heel, between 1/2 inch and 1 inch鈥攈er favorites are . 鈥淭hat will give the muscles in the back of the leg a little bit of an advantage and realign the hip bones, which will ultimately help the lower back,鈥� she says.

, an orthopedic spine surgeon and director of the Cedars-Sinai Spine Center in Los Angeles, recommends stretching your glutes and hamstrings before going on a hike. Then, move at a pace that feels comfortable to you.

Pay attention to your posture when you walk: that means trying to keep your head stacked over your neck, with your shoulders back (not hunched over), Kennedy says. 鈥淧osture matters.鈥�

How Long Should You Hike to Get Relief from Back Pain?

A lot depends on your baseline fitness level, as well as how comfortable you feel, according to Miller. 鈥淪tart with 30 to 45 minutes on mild terrain, then gradually increase time and difficulty,鈥� he says. 鈥淭he key is consistency rather than pushing for long distances right away.鈥�

If you find that amount of time is comfortable for you, Miller says you can ramp up hike time to 60 or 90 minutes 鈥渁s long as you maintain proper form and don鈥檛 experience flare-ups.鈥�

Through all of this, it鈥檚 crucial to listen to your body. Suppose you鈥檙e hiking and you experience pain. In that case,听it’s best to back off, says , a board-certified spinal surgeon at at Mercy Medical Center in Baltimore. That might mean slowing down your pace, looking for a flatter surface, or scaling back on the length of your hike and then gradually building it up again, she says.

But Miller doesn鈥檛 recommend that you stop hiking right away unless you鈥檙e dealing with significant pain. 鈥淚t often takes several sessions for the body to adapt to the movement demands and for the benefits to become noticeable,鈥� he says. That鈥檚 why he suggests hiking two to three times a week for three to four weeks before deciding if it鈥檚 right for you. 鈥淚f pain worsens, consider evaluating factors such as posture, footwear, pack weight, and intensity rather than quitting outright,鈥� he says.

The Best Way to Hike Up and Down Hills When Your Back Hurts

Your hiking form can play a big role in your comfort level, especially if you have upper or lower back pain, according to Miller. However, your posture may vary slightly when walking uphill and downhill, as well as depending on whether you experience upper or lower back pain.

How to Hike Uphill and Downhill When You Have Lower Back Pain

Miller says there鈥檚 a specific posture to consider when you have low back pain. 鈥淲hen hiking uphill, it鈥檚 important to engage the glutes and core while avoiding excessive arching of the back,鈥� Miller says. 鈥淯sing a short, steady stride rather than long steps can reduce spinal stress and improve stability.鈥�

When you head downhill, Miller suggests keeping a slight bend in the knees to absorb impact and keep jarring forces from traveling up your spine. 鈥淯sing trekking poles can also help offload pressure from the lower back, providing additional support,鈥� he says.

How to Hike Uphill and Downhill When You Have Upper Back Pain

If upper back pain is your issue, Miller suggests keeping your shoulders relaxed and avoiding hunching forward when going uphill. Otherwise, you run the risk of increasing tension in your upper back, which can lead to more pain, he says.

鈥淲hen descending, focusing on controlled movements and avoiding excessive slouching or rounding of the shoulders can help prevent discomfort and maintain proper spinal alignment,鈥� Miller says.听It can help to think of pinning your shoulder blades down and back while you hike, and engaging your core to keep your spine upright.

Make Sure Your Hiking Pack Isn’t Too Heavy

Your pack is important for carrying the essentials, but Miller says it鈥檚 crucial to wear it properly, especially when you have back pain. He recommends keeping your pack weight to ten pounds or less and trying to distribute the contents’ weight evenly.

鈥淎 well-fitted backpack with hip and chest straps [] can help offload pressure from the spine, reducing strain and promoting better posture,鈥� he says.

Miller also suggests placing heavier items closer to the pack鈥檚 center for improved weight distribution. (If you鈥檙e new to hiking, Miller suggests starting with no pack, if you can, to allow your body to adjust to the movement without extra strain.)

Doctors agree that a hiking habit can be a great way to lower the risk of future back pain flares. 鈥淭he most important thing for back pain is that you move,鈥� Kennedy says. 鈥淚f you can get out in nature and hike, that鈥檚 even more of a win.鈥�

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Getting through a full workout is tough when you haven鈥檛 properly fueled up. If you find that you鈥檙e regularly struggling with energy levels, it鈥檚 fair to wonder if you鈥檙e eating at the right frequency for your needs.

Some swear by eating small, frequent meals throughout the day, while others say it鈥檚 better to stick with three meals that are more substantial. Dietitians say there isn鈥檛 one hard and fast strategy that applies to everyone, but there are several factors to consider when choosing an eating plan for yourself. Here鈥檚 what nutrition experts have to say.

How, Exactly, Does Food Help Athletic Performance?

鈥淔ood plays a crucial role in athletic performance by providing the necessary energy, nutrients, and support for optimal bodily functions during training, competition, and recovery,鈥� says , a registered dietitian and certified sports specialist in dietetics at The Ohio State University Wexner Medical Center.

But specific elements in foods make a difference, Vavrek says. They鈥檙e called macronutrients, and they鈥檙e the nutrients your body needs in larger amounts to function properly.

For optimal performance, Stephani Johnson, nutrition researcher and adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University, says your body relies on three major macronutrients: carbs, fats, and proteins.

Is It Better to Eat Throughout the Day or to Have a Few Big Meals?

The resounding answer from dietitians? 鈥淚t depends.鈥� Still, many are partial to a particular eating strategy. 鈥淔rom an athletic standpoint, eating smaller, more frequent meals throughout the day is generally better than consuming fewer large meals,鈥� Johnson says.

Vavrek agrees. 鈥淓ating throughout the day helps maintain energy levels, optimize muscle recovery, improve performance, prevent muscle breakdown, and support overall health,鈥� she says. The (ISSN) also supports the practice of 鈥渘utrient timing,鈥� which involves eating certain nutrients throughout the day to support exercise needs.

But , senior dietitian at UCLA Medical Center, argues that your diet depends on what you鈥檙e training for. If you favor workouts that require short bursts of energy, like sprinting, Hunnes considers fueling throughout the day to be 鈥渃ompletely unnecessary.鈥� But she concedes that people who focus on endurance sports may do better with eating throughout the day to keep energy levels up and replenish glycogen stores.

Some may even benefit from a mix of both strategies. 鈥淚 prefer a little bit of each: a few bigger meals, but having some snacks in between,鈥� says Olivia Morgan, a Mass General Brigham registered dietitian and sports nutritionist, adding that athletes shouldn鈥檛 have gaps of more than four to five hours between eating times. Longer than that, and you run the risk of the body breaking down muscle, which will work against your athletic goals.

How to Eat Throughout the Day for Improved Athletic Performance

Eating throughout the day doesn鈥檛 necessarily mean constantly snacking鈥攖here is strategy involved. 鈥淚t鈥檚 important to focus on nutrient timing and a balanced intake of macronutrients,鈥� Vavrek says. She recommends aiming to eat every three to four hours to maintain energy levels, support muscle repair, and prevent long periods without nutrients.

Tailoring Your Daily Meals to Your Exercise Plans

Whether you鈥檙e eating smaller or larger meals, what you鈥檙e eating matters. 鈥淔or athletes, meals should have a balance of all macronutrients,” says Vavrek. She recommends that the macronutrient breakdown of each meal should look as follows: 45 to 65 percent carbs, 15 to 35 percent protein, and 20 to 35 percent fats.

For Aerobic Exercise

The type of exercise you do is relevant, too. For intense aerobic exercise, Johnson suggests having a small, easily digestible snack with carbs to fuel your body during exercise, like a banana, dried fruit, or yogurt (if you can tolerate dairy close to a workout).

For Workouts Less Than 60 Minutes

If you鈥檙e exercising for under an hour,听 you should be fine just drinking water during your workout, says Johnson.

For Workouts That Exceed One Hour

If you鈥檙e doing higher-intensity workouts over 60 minutes, eating between 30 and 60 grams of carbohydrates an hour can help to keep your energy levels up. And for exercise longer than 90 minutes? Johnson recommends supplementing those carbs with electrolytes.

For After Your Workout

Post-workout, Johnson suggests a snack or meal that includes 鈥攍onger chains of sugar molecules that digest slowly to give drawn-out energy and prevent blood sugar spikes鈥攖o help replenish glycogen stores and protein to promote muscle recovery. An apple with nut butter or a slice of turkey on a whole wheat tortilla are ideal menu items.

For Strength Training Days

For strength training sessions, Johnson suggests having 15 to 25 grams of protein one to three hours before your workout to help prevent muscle breakdown and support recovery. After you’ve completed your workout, consume 20 to 40 grams of protein within half an hour to two hours to boost muscle building, improve recovery, and reduce soreness.

For Easy Workout and Active Recovery Days

But if your workouts are more laid-back, you don鈥檛 necessarily need to be all that strategic about your eating. 鈥淪omeone who is working out leisurely would not need to fuel throughout the day or necessarily change much about what they’re doing,鈥� says Hunnes.

If You Prefer Eating Big Meals During the Day, Do This

If you prefer to have larger meals or it鈥檚 all that your schedule allows for, Vavrek says there is still strategy involved. 鈥淭he goal is to consume the necessary macronutrients to fuel the body for training, support recovery, and optimize overall performance,鈥� she says. 鈥淭ry to avoid skipping meals and consume at least three meals a day to prevent going too long without eating.鈥� Vavrek adds that all meals should still be balanced and include all macronutrients and food groups.

Timing is also essential. 鈥淧re-workout meals should be consumed one to three hours before exercise,鈥� Vavrek says, noting that pre-exercise meals should lean heavily into carbohydrates. 鈥淎fter a workout, aim for a balanced meal within one to two hours.鈥�

Pro tip: You can also pre-load your meals if you have a race or event coming up. 鈥淓ating a lot of carbs the night before鈥攈ealthy carbs such as whole grains, fruits, and vegetables鈥攁nd then perhaps a smaller pre-race meal of faster-digesting carbs, a banana, and a small amount of peanut butter,鈥� can be helpful,鈥� Hunnes says.

Signs You鈥檙e Not Fueling Yourself Correctly

You can feel wiped out fast when you鈥檙e not fueling the right way. 鈥淲e call it 鈥榯he bonk,鈥欌�� Morgan says. 鈥淵our body kind of runs out of that fuel, and you get feelings of weakness, like you can鈥檛 go on any further.鈥�

Hunnes says that soreness that lasts longer than normal and feeling unable to keep up your normal activity levels for days in a row are also signs you鈥檙e not getting the proper nutrition.

Experiencing mental and physical fatigue here and there can be a challenging annoyance, but attempting to muscle through energy depletion can take a toll on your body. 鈥�Chronic energy deficiency in athletes can lead to long-term health consequences such as low bone mineral density, nutrient deficiencies, and hormone dysfunction,鈥� Vavrek says.

The International Olympic Committee has several on proper fueling for athletes, each broken down by easy, moderate, and hard workout days to make the guidance even easier to follow. Morgan also suggests meeting with a sports dietitian if your budget and/or health insurance allow for it.

If the dietitian route isn鈥檛 an option, Morgan suggests taking a moment to think about when you鈥檙e hungry during the day and when you typically exercise. 鈥淎re you prioritizing fueling before your workouts?鈥� she asks. 鈥淎nd how frequently are you eating throughout the day?鈥�

While it鈥檚 generally recommended that you eat smaller meals throughout the day for athletic performance, dietitians acknowledge that this approach isn鈥檛 for everyone.

As Morgan succinctly puts it: 鈥淓verybody is different.鈥�

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Certain populations, like seasoned outdoor sports fans, are likely well aware of the need to wear sunscreen in winter. After all, developing burns and chapped skin after a day on the slopes is an experience most people don’t easily forget.

But a 2024 conducted by the American Academy of Dermatology (AAD) found that nearly one in five Americans don鈥檛 know that you can get sunburned in the winter. The survey went on to note that even those who are aware of the risk aren鈥檛 using sunscreen properly during the colder months and that only six percent听protect their skin while working out or playing sports in the winter.

According to dermatologists, this is cause for concern. 鈥�Ultraviolet (UV)听radiation is present year-round, so proper winter sun protection is very important,鈥� says assistant professor of dermatology at Vanderbilt University Medical Center. Excessive UV radiation exposure is linked with a higher risk of , along with and even of your immune system, raising your risk of getting infections.

If you make a point to put on sunscreen before spending time outside in the winter, congrats鈥攜ou鈥檙e doing more than the majority of Americans. But dermatologists say that your winter sunscreen game still may not be as strong as you think. Here鈥檚 what to know about using sunscreen in the winter for the best possible skin protection.

Don鈥檛 Wait Until You鈥檙e 国产吃瓜黑料 to Put On Your Sunscreen

Under ideal circumstances, you鈥檇 apply your sunscreen about 15 minutes before you head outside, says Dr. ,听a dermatologist at The Ohio State University Wexner Medical Center. This gives the sunscreen time to absorb into your skin to protect you.

If you happen to forget to put on sunscreen before you go out, slather it on as soon as you can. Just keep in mind that your skin is for about 15 minutes after the time you put it on, so you can still burn.

You Need to Reapply Your Sunscreen in Winter (And Often)

As in the summer months, it鈥檚 important to reapply your winter sunscreen to maximize your protection. The听AAD recommends reapplying every two hours or anytime after sweating.

鈥淵ou should pay special attention to areas on your face that are exposed, especially your cheeks, nose, lips, and ears,鈥� Massick says. If you鈥檙e planning to spend the day outside, she suggests carrying a sunscreen stick (like this ) or a travel-sized tube, which are petite and easier to carry with you than a full-sized bottle of sunscreen.

Again, if you鈥檙e sweaty, you鈥檒l need to reapply sunscreen more frequently. Parker recommends being extra aware of that if you鈥檙e spending time on the slopes or in any other situation where you鈥檙e surrounded by snow. 鈥淯V intensity is , and snow absorbs very little UV, reflecting 80 percent听of rays,鈥� she says. 鈥淭his means greater potential for UV exposure during winter sports such as skiing and snowboarding.鈥�

One more thing to keep in mind, per , an assistant professor at the Rutgers Robert Wood Johnson Medical School: you鈥檒l want to reapply sunscreen if you wipe your face with a towel or your gloves.

The SPF You Use Is Still Important

The AAD recommends applying a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher to all skin not covered by clothing. 鈥淚n the winter, stick to hydrating formulas or moisturizers with SPF to help moisturize the skin and protect the skin barrier from the cold, dry weather while giving UV protection,鈥� says ,听director of cosmetic and clinical research at The Mount Sinai Hospital.

Wassef agrees. 鈥淕iven the dry weather, using sunscreen in cream form may be more moisturizing for the skin,鈥� she says. Some popular choices include , which is reef-friendly and water-resistant, or , which contains vitamin C to protect your skin from free radicals as well as the sun.

Pay Attention to Your SPF’s Ingredients

Keep in mind that there are two main categories of sunscreen ingredients: chemical sunscreens and mineral sunscreens.

Chemical Versus Mineral Sunscreens

Ingredients in mineral sunscreens act as physical blockers that reflect the sun鈥檚 rays off the skin and are primarily formulated with zinc oxide or titanium dioxide, Massick explains. Because the UV rays are reflected off the skin, mineral sunscreens provide protection from both UVA rays, which cause skin aging and are linked to skin cancer, and UVB rays, which can cause sunburn and skin cancer.

For those with sensitive skin, Parker says that paying extra attention to ingredients, particularly those found in chemical sunscreen, is a must.

鈥淐hemical sunscreen, such as oxybenzone and avobenzone, cover specific UVA and UVB ranges, so a combination or mixture of chemical ingredients are needed to provide broad-spectrum coverage,鈥� she says. These sunscreens tend to rub in easier than mineral sunscreens, but the chemicals in them mean they have a higher risk of causing topical issues. 鈥淭hose with sensitive skin might experience irritation from chemical sunscreens and should instead use a mineral-based sunscreen which contains zinc oxide and/or titanium dioxide,鈥� she says.

She adds that while physical sunscreens tend to be more听opaque and harder to rub in (resulting in that undesirable “white cast” we all strive to avoid), they are less likely to cause rash and irritation.听As a bonus, they鈥檙e also usually more environmentally friendly than their chemical counterparts.

If You Use Chemical Peels or Retinol Creams, Be Extra Mindful of Sun Protection

Chemical peels and retinol creams make your skin extra sensitive to the sun.

This increased sensitivity happens because these treatments thin the stratum corneum, the outermost layer of skin, Massick explains. 鈥淭he stratum corneum serves an essential role as a barrier layer, protecting our skin from environmental insults including UV and maintaining skin hydration,鈥� she says. 鈥淭herefore, for those who routinely use exfoliants, year-round UV protection is critical to minimize sun sensitivity.鈥�

Zeichner agrees. 鈥淚f you are exfoliating the skin or using retinol, it is even more important to wear sunscreen as those ingredients can increase your risk of a sunburn,鈥� he says. Using a sunscreen with SPF 30 or higher and reapplying every two hours should protect you, Zeichner says. But, if you鈥檙e particularly concerned about burns or sun damage, you can increase the SPF.

Coat Your Lips With SPF, Too

Dermatologists agree that it鈥檚 a good idea to use a lip balm with SPF鈥攍ike 鈥攖oo.听鈥淯V protection for the lips is also essential to prevent precancerous damage known as actinic cheilitis,鈥� Parker says. 鈥淭his affects the bottom lip more than the upper lip and presents as rough, scaly patches which can develop small erosions or fissures.鈥�

Parker notes that in addition to being aesthetically irritating, this can develop into skin cancer with time. Skin cancers on the lip can be more challenging to treat and can progress more aggressively if not detected, Massick says. 鈥淧rotect your lips just like you would your skin with SPF directly applied on the lips, whether through a sunscreen product or specific lip product,鈥� she says. 鈥淚f using lip balm, make sure that you are applying liberally鈥攕wipe across the lips three times.鈥�

Can You Still Get Vitamin D from the Sun with Sunscreen On?

Don鈥檛 worry: you鈥檙e not sacrificing your daily dose of vitamin D while wearing SPF. 鈥淓ven with sunscreen, the skin gets enough UV light to create vitamin D,鈥� Zeichner says. However, if you鈥檙e concerned about your vitamin D levels, he suggests having vitamin D-rich foods like milk, salmon, mushrooms, and fortified orange juice.

If you鈥檙e still concerned, Parker suggests consulting with a healthcare provider to have your vitamin D levels checked. If they鈥檙e low, your doctor may suggest a supplement. 鈥淏ecause of these alternative options, it is not worth the risk of developing skin cancer from unprotected sun exposure,鈥� Wassef says.

Just because you can get sunburned in the winter doesn鈥檛 mean you will. Adding a few simple steps to your cold-weather skincare routine will go a long way toward protecting yourself鈥攁nd the quality of your outdoor play.

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Food creator recipe has exploded in popularity on TikTok. The dish, which features white beans, chickpeas, and peppers, has racked up 12.5 million views on the social network so far and inspired a slew of spin-off recipes. I imagine all of the fanfare for this dish is due to the fact that it’s packed with tons of nutrients, is aesthetically pleasing, and is a nice change from your typical leafy green salad.

Even though beans are trending, a 2021 study published in concluded that most Americans aren鈥檛 even getting close to the听recommended amount.听The latest proposed dietary guidelines, which are from an advisory committee to the United States Department of Agriculture (USDA), recommend that people eat at least 2.5 cups of beans and lentils per week. That鈥檚 a big increase from the current of legumes per week.

Beans, which are full of , aren’t just a good base for a salad鈥攖hey may give you an athletic edge. They’re also easy to incorporate into your diet.

What鈥檚 Behind the Push to Eat More Beans?

鈥淏eans are one of the healthiest foods to consume,鈥� says , a certified sport specialist in dietetics at The Ohio State University Wexner Medical Center.

“They’re nutrient powerhouses, offering protein, iron, and B vitamins, all while being low in fat and highly sustainable to produce,鈥� says , co-owner of Keatley Medical Nutrition Therapy, a practice that offers nutritional guidance for people with and without underlying health conditions.

Beans Are High in Protein

The small legumes are a significant source of plant-based protein, making them a good option for vegetarians, vegans, or anyone looking to lower their meat consumption, says Vavrek.

“Beans are lower in fat than red meat (yes, beans contain a very small amount of fat), and they are a good source of fiber,鈥� says , a registered dietician at George Washington University Medical Faculty Associates. So, consistently听swapping a cut of steak for a cup of beans may .

They Help Boost Energy and Lower Disease Risk

The complex carbohydrates in beans are an excellent source of energy, says , an adjunct professor of nutrition at New York University. Complex carbohydrates like sweet potatoes and corn take longer to digest and provide more energy for a longer duration than simple carbohydrates such as white pasta or white bread. They also contain more nutrients, including听fiber and vitamin B, than simple carbs.

A growing body of research links eating more legumes with better health, including a lowered risk of developing chronic diseases such as . One scientific review published in the journal in 2023 found that people who consistently included beans in their diets had a lower risk of death from any cause.

Still, beans aren鈥檛 a staple food in most American diets. 鈥淏eans really haven鈥檛 gotten the love they deserve,鈥� says , a registered dietician and author of the healthy-living guide titled The Little Book of Game-Changers. Cording says the reason isn鈥檛 entirely clear, but it’s possible that Americans have simply gotten used to thinking of animal sources for protein. 鈥淎lso, I find that often people don鈥檛 know what to do with them,鈥� she says.

How Beans Can Optimize Athletic Performance

鈥淏eans are high in carbohydrates, and, as we know, athletes need carbohydrates to help fuel performance,鈥� Vavrek says. That, combined with their protein levels, 鈥渕ake them an excellent choice for fueling recovery,鈥� Keatley says.

Keatley says that beans鈥� high-fiber content also helps regulate blood sugar to deliver consistent, sustained energy while you train. That fiber content also supports gut health and digestion, which makes it easier for your body to absorb nutrients, Metzger adds. It also may help your body recover after workouts, she says.

Beans even contain electrolytes like potassium, which are often found in sports drinks and are essential for hydration, muscle function, and preventing cramps, Young says.

Beans May Enhance Agility and Speed

There isn鈥檛 a lot of research directly looking at the impact of legumes on athletic performance, but there is some.

A small, randomized, double-blind study published in the journal in 2020 had eight soccer players either eat a lentil-based nutrition bar or a carbohydrate-based bar two hours before a simulated soccer match. The participants were given an agility test of paced jogging, running, walking, and sprinting, along with three-minute intervals of soccer agility skills. Study participants who had the lentil-based bar performed better on the agility test and had a lower carbohydrate oxidation rate (the speed at which the body breaks down carbs for energy) during the match. As a result, the researchers concluded that the lentil-based bar provided an improvement in agility, running, and jumping high later in the game.

A small 2020 study published in divided 19 soccer players, 12 women and 7 men, into two groups. The first group ate a pulse-based diet (including beans, lentils, chickpeas, etc.), and the second group consumed their regular diet for four weeks. The researchers found that only the female participants, who made up the majority of the study participants, reduced their total cholesterol levels on the pulse-based diets and also increased their levels of high-density lipoproteins, which reduce the risk of cardiovascular disease. However, the researchers didn鈥檛 conclude that the beans enhanced athletic performance鈥攐nly that they supported other factors that contributed to good health.

Is It a Good Idea to Eat Beans Before a Workout?

Cording stresses that everyone鈥檚 body processes beans differently, but in general, she doesn鈥檛 recommend having a hefty serving of beans before a workout. 鈥淭hat鈥檚 going to be really uncomfortable because of the impact it can have on digestion,鈥� she says. The high fiber content can lead to bloating or gas, which could interfere with performance.

Because of this, Keatley suggests eating beans at least 12 to 24 hours before a workout and consistently sprinkling them throughout your diet, focusing on smaller servings at each sitting versus larger ones to minimize side effects. 鈥淚ncorporating them regularly into meals throughout training is more effective than relying on a one-off 鈥榖ean boost,鈥欌�� he says. Another reason to focus on consistency, according to Young: 鈥淩egularly including beans in your diet helps your body adapt to digesting them efficiently.鈥� Making sure the beans are thoroughly cooked can also make them easier to digest.

If you鈥檙e concerned about timing beans around your performance or aren鈥檛 sure how you鈥檒l react to them, Cording says it鈥檚 better to have them after your workout and gauge how you feel from there.

How to Get More Beans in Your Diet

If you鈥檙e not currently a bean eater, Cording suggests starting slow. Vavrek recommends drinking plenty of water to help move legumes through your digestive system and prevent constipation. Metzger also suggests soaking beans overnight in cool water, which removes some of the gas-producing sugars.

Here are some easy ways to eat more beans, according to Metzger:

• Add chickpeas to a salad听or soup, or make a chili
• Eat black beans with rice or as a side dish
• Saut茅 white beans with garlic and olive oil
• Snack on roasted soybeans
• Dip pita chips or vegetables in hummus
• Toss lima beans into your salad or create a succotash (a combo of corn and lima beans)

You can even put beans in smoothies, Cording says. 鈥淭he key is to integrate them consistently across meals, allowing their benefits to support overall training and performance,鈥� Keatley says.

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Breakfast is a surprisingly controversial meal. Many swear it鈥檚 a crucial part of setting yourself up for a successful day, but some decide to skip it. While nearly 85 percent of Americans over 20 years old eat breakfast, according to the (CDC), everyone approaches the first meal of the day differently, including the timing of it.

Many people, myself included, try to squeeze in breakfast when they can, but are guilty of skipping it more often than they’d like to admit. So, when is the best time to eat breakfast, and does it matter if you have a heavy or light meal?

I interviewed five nutrition experts and learned that there are a few lifestyle factors to consider when trying to figure out your optimal breakfast time. Here鈥檚 what they had to say.

Is There a 鈥淏est鈥� Time to Eat Breakfast?

The best time to eat breakfast is a bit tricky to nail down.听However, there is a general time window to consider.

鈥淢ost of the studies say to eat breakfast before 10 a.m.,鈥� says , a senior clinical dietitian at NewYork-Presbyterian Weill Cornell Medical Center.

A 2023 study published in the analyzed data on meal timing and how often more than 103,000 adults ate during the day. The researchers concluded that 9 a.m. was the best time to eat because eating earlier in the morning was linked with a 60 percent lower risk of developing type 2 diabetes.

Another 2023 study cites an earlier ideal breakfast time. That study, published in the journal , analyzed data from nearly 103,500 adults and determined that people who ate breakfast before 8 a.m. (and stopped eating for the day before 9 p.m.) had the lowest risk of developing cardiovascular disease.

Why Eating Earlier in the Morning Is Ideal

There are a few different reasons why eating earlier in the morning is your best bet. One is that eating by this time helps to fill up your body鈥檚 storage of听, a stored form of glucose that serves as the body鈥檚 main source of energy reserves, Gambino says.听鈥淲hen you鈥檙e sleeping, you鈥檙e in a fasting state, and your body is using your energy stores,鈥� she explains. 鈥淲hen you wake up in the morning, your levels of glycogen are pretty low.鈥�

Gambino says that eating on the earlier side also supports your , your sleep-wake cycle that influences your physical, mental, and behavioral functions. 鈥淎 lot of times, your circadian rhythm is set to restart in the morning,鈥� Gambino says. 鈥淏y giving your body fuel to be timed with that rhythm, it can help reset your hormones and energy levels through the rest of the day.鈥� That can help support good energy levels throughout your day, she says.

How to Figure Out the Best Time to Eat Breakfast, Based on Your Lifestyle

Not everyone is up early, and it can be tricky to eat at, say, 9 a.m. if you鈥檙e not a morning person. Luckily, nutritionists generally recommend eating breakfast within an hour or two of waking up.

鈥淭his can promote sustained energy and improve performance, especially if you’re planning a workout or outdoor activity,鈥� says , a registered dietician at Cedars-Sinai Medical Center in California. Meaning, if you typically get up at 6 a.m., it鈥檚 best to have breakfast at or before 8 a.m. to provide you with enough energy for the day.

Factor in the Time You Ate Dinner the Night Before

, a senior clinical nutritionist at Massachusetts General Hospital, suggests considering what time you stopped eating the night before, too.

鈥淚 usually recommend trying to maintain at least a 12-hour fasting window,鈥� she says. 鈥淢eaning, if you finish eating by 8 p.m., eating again around 8 a.m. would be reasonable.鈥� This can help blood sugar levels for consistent energy early in the day, she says.

If You Like Morning Workouts, Plan to Eat Breakfast Earlier

If you like to exercise first thing in the morning, Abayev says it鈥檚 a good idea to eat something before your workout. 鈥淓ating soon after waking can fuel your energy,鈥� he says.

That doesn鈥檛 need to be a huge meal, though: Gambino says you should be fine with a lighter meal of oatmeal and peanut butter or a nut and granola snack mix to get you going before your workout. 鈥淭ry to have some sort of protein with a complex carbohydrate (such as a slice of whole wheat toast with avocado) to fuel your workout,鈥� she says. 鈥淧re-workout meals can really help your recovery and muscle-building.鈥�

But if you鈥檙e not planning to work out until later in the day, Abayev says there鈥檚 no need to fuel up right away. Also, if you鈥檙e just not hungry when you get up, Gambino suggests having tea or water to jump-start your system. 鈥淗aving something in your body can help you get started, but you don鈥檛 need to force yourself to eat,鈥� she says.

Should You Eat a Heavy or Light Breakfast?

鈥淎 lighter breakfast can work well for those who prefer early training or outdoor activities, promoting easy digestion,鈥� Abayev says. 鈥淎 heavier breakfast might be better if you have a long outdoor adventure or high-intensity training ahead, providing more sustained energy,鈥� says Abayev.

According to Gambino, it can also be helpful to consider what the rest of your day looks like. 鈥淚f you won鈥檛 be able to eat again until later in the day鈥攕ay, having lunch around 2 p.m. or 3 p.m.鈥攈aving a heavier breakfast can help you stay satiated and not have a blood sugar drop,鈥� she says.

Blood sugar drops can irritable, hungry, or tired. She suggests a vegetable omelet with a slice of whole-grain toast to 鈥済ive you a mix of carbohydrates, protein, and fat to keep your body working properly until your next meal of the day.鈥�

But if you tend to eat lunch early, keep breakfast on the lighter side: Gambino says having an apple with peanut butter, whole grain cereal with fruit, or unsweetened yogurt with granola are good options.

If you鈥檙e deciding whether or not you want a heavy or light meal, consider this.听A 2023 study published in the听 suggests that having more calories earlier in the day can help limit blood sugar fluctuations鈥攍owering your risk of eventually developing type 2 diabetes in the process.听The researchers also found this can improve your overall metabolic health.

Is It 鈥淏ad鈥� to Eat as Soon as You Get Up?

No, it鈥檚 not bad to eat as soon as you get up. 鈥淵our body was essentially fasting while you were sleeping, so your glycogen stores are low,鈥� Gambino says.

(Again, glycogen helps with your body鈥檚 energy reserves.) If you鈥檙e planning to work out soon after you wake, eating something after you get up 鈥渃an promote stable energy levels,鈥� Abayev says.

However, you don鈥檛 have to eat as soon as you get up. 鈥淚f you鈥檙e not hungry, don鈥檛 force it,鈥� Gambino says.

Is It OK to Skip Breakfast?

While dietitians generally agree that you shouldn鈥檛 push yourself to eat if you鈥檙e not hungry, they also stress the importance of having something for breakfast. 鈥淔or the most part, for non-breakfast eaters, I usually advise trying to eat something, even if it鈥檚 small, within a few hours of waking,鈥� Gelsomin says.

Abayev agrees. 鈥淓ating breakfast can promote energy and improve performance, especially for morning workouts or outdoor adventures,鈥� he says. 鈥淪kipping it may lead to fatigue, decreased performance later, and may potentially increase cravings later in the day.鈥�

Not only can skipping breakfast leave you feeling fatigued but it鈥檚 also been linked to a higher risk of developing several serious health conditions. One 2024 study published in the analyzed data on eating habits from 859 people in China over a three-year period, along with other health data like blood work and MRIs. The researchers discovered that people who regularly skipped breakfast had lower cognitive scores than those who ate the first meal of the day. They also were more likely to experience cognitive decline during the study period.

A 2021 scientific of 14 studies found a link between regularly eating breakfast and a lowered risk of developing a host of potential health complications, including heart disease, obesity, high blood pressure, and stroke. The researchers also found that skipping breakfast once a week 鈥渕ay greatly reduce the benefits鈥� that people otherwise get from eating breakfast regularly.

鈥淥verall, it is pretty beneficial to have breakfast in the morning,鈥� Gambino says. 鈥淏ut, if you struggle with that, even a little something is good.鈥�

What Is the Best Thing to Eat for Breakfast?

Aside from deciding when to eat breakfast, what you eat matters, too. 鈥淔ocus on a balance of protein, healthy fats, and carbohydrates,鈥� Abayev says. 鈥淧rotein aids muscle repair, healthy fats support long-lasting energy, and carbs fuel performance, making this balance key for sustained energy during outdoor activities and workouts.鈥�

There are a lot of good potential breakfast options to have, but the experts I spoke with say these are excellent choices:

• Oatmeal mixed with nut butter, and a side of berries
• An egg omelette with a side of sauteed vegetables and whole-grain toast
• Unsweetened Greek yogurt with a handful of nuts and berries

I exercise as soon as I get up to try to get a workout in before my kids wake up. With that, I usually have a zucchini and almond flour muffin before my workout and follow it up with natural peanut butter and apple slices after I鈥檝e showered and get started with work. Because I tend to eat lunch early, this usually keeps me feeling satisfied until my next meal.

If you鈥檙e interested in fiddling with the exact timing of your breakfast, Gambino suggests using a journal or app to help you keep tabs on how you feel when you mix things up. That can help you to really fine-tune the best breakfast timing for you.

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Protein shakes have exploded in popularity. Per a , the market value for protein supplements (which includes ready-to-drink shakes, powders, gummies, and bars) is expected to hit $10.8 billion in 2030. Despite their high demand, it can be challenging to know the best time of day to drink a protein shake.

If you鈥檙e planning to have one, it鈥檚 understandable to want to maximize the benefits to get the most for your dollar.

I don’t always eat a ton of meat or beans, so I’ll grab a shake a few times a week in the morning, especially when I know my food intake may be spotty for the rest of the day. But I haven鈥檛 paid much attention to when I should have my shake.

According to experts, there is some flexibility regarding the best time to drink a protein shake. However, nailing down the optimal time depends on your goals and overall lifestyle. Here鈥檚 what they advise.

Determine How Much Protein You Need

The for protein is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound) for people who maintain a primarily . So, a person who weighs 140 pounds and isn鈥檛 highly active would need around 53 grams of protein each day. 鈥淗owever, individuals who are active may require twice that,鈥� says , an associate professor in the Department of Kinesiology and Health at Rutgers University.

Factors independent of your weight influence your protein needs, including whether you鈥檙e pregnant or breastfeeding and how much you exercise. The United States Department of Agriculture (USDA) has an to help you determine your individual protein needs. Just plug in your weight, height, and activity level, and you’ll get a personalized list of recommended dietary allowances for protein and other nutrients.

Malin suggests that people aim to get 20 percent of their daily calories from protein, roughly 60 percent from carbohydrates, and 20 percent from fat to support muscle growth and energy.

The Best Time to Drink a Protein Shake

You can technically have a protein shake whenever you want, says 听an assistant professor of exercise and nutrition sciences at the听George Washington University鈥檚 Milken Institute School of Public Health. 鈥淭here isn鈥檛 a specific 鈥榖est鈥� time to have a protein shake,鈥� she says. 鈥淲hat matters most is your total daily protein intake and how it aligns with your goals.鈥�

Are Protein Shakes Necessary After a Workout?

Your fitness goals can influence the ideal timing for your shake. If you鈥檙e trying to build muscle, there is to suggest that having a protein shake in the anabolic window or the 鈥渃ritical window鈥濃�攖wo hours after you exercise鈥攊s most effective for muscle growth, says Malin. He explains that loading up on nutrients like protein at specific times can influence your recovery and ability to build muscle. Consuming protein and carbohydrates can help spark new muscle protein in the body.

But that鈥檚 been contested. A examined how protein intake timing, pre- or post-workout, influenced muscle development. Twenty-one young men who previously had one year of resistance training experience were split into two groups. Over a ten-week period, one group consumed 25 grams听of protein right before training; the other had 25 grams directly after their workout. The researchers found that men in both groups had similar levels of muscle development.

A published in August 2024 analyzed data from nearly 4,000 older adults and found that while protein supplements helped the participants build muscle mass, the timing didn鈥檛 matter.

鈥淥ver time, research has shown timing has less of an effect when you consume adequate amounts of protein,鈥� Malin says. 鈥淪o stressing about always having a protein shake after a workout isn鈥檛 as crucial as people may think.鈥�

Ortega-Santos agrees; while earlier studies strongly supported the idea that eating protein in the anabolic window was crucial for muscle growth, she says this advice has undoubtedly changed over time. 鈥淭aking a protein shake after exercise can still support muscle recovery and growth, but it won鈥檛 be enough if your overall protein and calorie intake are low.鈥�

Is It Good to Have a Protein Shake Before or During a Workout?

If you just ate a big meal, having a protein shake on top of that is unlikely to be the best fit for your lifestyle, Ortega-Santos says. But a shake may be a good choice between meals or before a workout. 鈥淚t鈥檚 essential to remember that they should complement your overall nutrition, not replace it,鈥� Ortega-Santos says. She suggests remaining mindful of how much protein you鈥檙e consuming each day.

Keep this in mind: protein shakes impact everyone differently, so Malin recommends seeing how you feel after drinking a protein shake before deciding to take them ahead of workouts. 鈥淎 trick with protein shakes鈥攑articularly if consumed with other nutrients鈥攊s that it could upset the stomach while exercising,鈥� he says. He adds that that鈥檚 especially true if you use milk as the base.

Aside from a dairy base, Malin also recommends being wary of foods that slow down digestion if you plan to take your shake before or during your workout. That includes high-fiber foods, like chia seeds, or foods containing fats, like peanut butter or avocado. 鈥淩eplacing them with simple carbohydrates, like honey or bananas, is a good option to combine with protein shakes before exercise to avoid potential gastrointestinal distress,鈥� he says.

It鈥檚 nice to know I鈥檝e been on the right track; I make my protein shake with powder, frozen bananas, peanut butter, and almond milk. It鈥檚 more of a meal, so I鈥檒l often have it for breakfast after I鈥檓 done working out.

Is Having a Protein Shake Right Before Bed 鈥�Bad鈥�?

Not necessarily. that having a bedtime protein shake consisting of just a supplement and water can help your body maintain muscle, promote fat breakdown, and maybe even lower inflammation, Malin says.

Protein shakes made with casein, the main protein found in cow鈥檚 milk, may be best before bed. 鈥淐asein is metabolized slower, allowing a more progressive protein release throughout the night than whey protein,鈥� Ortega-Santos says. (Whey protein is another protein derived from cow鈥檚 milk.)

Overall, Malin says it鈥檚 not “bad” to have a protein shake before hitting the sheets. You鈥檒l just want to be mindful of how it fits into your daily nutritional needs. This means you should only toss one back if you don鈥檛 get enough protein in your day.

Do You Need Protein Shakes at All?

No. You don鈥檛 need protein shakes to be healthy. Ortega-Santos points out that protein shakes are , which have been linked to a slew of health complications. The supplement industry in the U.S. is also largely unregulated, making it difficult to know if what you鈥檙e taking is actually what the label states, she says.

But if you prefer to have protein shakes, the right timing is when it fits into your lifestyle, says Ortega-Santos. That means that it鈥檚 best to take a protein shake when听you have time and when it fits into your nutritional needs. (Also, if you just feel like enjoying one, it鈥檚 totally OK to lean into that urge.)

But Ortega-Santos stresses that protein shakes should complement overall nutrition, not replace it. 鈥淎 protein shake can help you meet your daily protein goals, but it鈥檚 essential to balance it with whole foods that provide other nutrients, including fiber, vitamins, and minerals,鈥� she says. 鈥淭he key is to use [protein shakes] strategically in the context of your complete meal plan based on your activity levels, health goals, and personal preferences,鈥� she adds.

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The best time to eat dinner has been debated for years. Some claim an early meal is ideal, while others say you鈥檙e just fine eating when the mood strikes.

While many people are just trying to squeeze dinner into their busy schedule, it makes sense to听also want to eat at the optimal time for your health.

You might be wondering whether or not it鈥檚 OK to eat late at night or if you should aim to eat your last meal well before bedtime. And you may ask yourself if it鈥檚 a problem to have a late-night snack听just before hitting the sheets.

According to nutritionists, it turns out there鈥檚 some flexibility regarding the optimal time to eat dinner. While there鈥檚 no definitive 鈥渂est鈥� time, experts agree that there is a better time to eat your last meal of the day. Here鈥檚 what they suggest and how to make your meal schedule work for you.

The Best (or Better) Time to Eat Dinner

A 2022 study published in the journal found that people who are overweight or obese and eat dinner at 5 P.M. burn about 60 more calories at rest than those who eat at 9 P.M.听Eating later in the evening also produces higher levels of hunger hormones like ghrelin, meaning that people who eat dinner closer to bedtime tend to feel hungrier.

Based on those findings, the researchers determined that eating between 5 P.M. and 7 P.M.听is ideal for people concerned about weight management.

A 2021 study published in the journal found that eating dinner earlier, around 6 P.M., can stabilize blood glucose levels compared to eating at 9 P.M., which lowers the risk of developing conditions like Type 2 diabetes and heart disease. Results also indicated that eating dinner earlier can boost metabolism, potentially lowering the chance of weight gain.

Most importantly, eating earlier means you鈥檙e less likely to trigger gastrointestinal discomfort. 鈥淚 recommend eating dinner at least two to three hours before you plan to go to bed so that you have time to digest the food and have it moving past the stomach,鈥� says , a senior dietitian at UCLA Medical Center and assistant professor at the UCLA Fielding School of Public Health. 鈥淚f you go to bed with a full stomach, you might be more likely to experience reflux (a condition where stomach contents go back up into the esophagus), which can be very unpleasant.鈥�

Reflux can cause chest pain, nausea, swallowing problems, and difficulty sleeping due to discomfort.

How to Figure Out the Best Time to Eat Dinner鈥擜ccording to Your Lifestyle

It’s usually helpful to look at your eating schedule as a whole when trying to figure out the best time to eat dinner to keep yourself from getting overly hungry and maintain stable blood sugar levels, according to , a lecturer in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University.

鈥淏ase the timing of meals from your first meal of the day and allow three to four hours to pass before your next meal or snack,鈥� she says.

For example, let鈥檚 say you have your first meal of the day at 9 A.M. and plan to be in bed by 9 P.M. You would have lunch at 1 P.M., eat a small snack at 4 P.M., and then have dinner at 6 P.M. But if your first meal is at 11 A.M., and you tend to go to bed around 10 P.M., you may want to push dinner back to 7 P.M., she says.

Because I wake up at 5 A.M. to exercise before my four kids get up and like to go to bed at 9:30 P.M. to try to get at least seven hours of sleep, this is what my ideal meal schedule would look like according to Paolella’s advice:

1. Wake up at 5 A.M.
2. Eat breakfast at 8 A.M.
3. Have lunch at noon.
4. Eat dinner at 5 P.M.
5. Go to sleep at 9:30 P.M.

My current schedule is similar to this, although I usually have a hearty snack between lunch and dinner鈥攁nd dinnertime can vary, depending on the kids鈥� activities.

If you happen to have the odd meal outside of these parameters,听there鈥檚 no need to panic鈥攊t just raises the odds that you may experience reflux, indigestion, or gas. But even that isn鈥檛 a guarantee.

Should You Eat Lighter Meals Later in the Day?

Some suggests that front-loading your day鈥檚 calories can help improve blood sugar fluctuations and overall metabolic health, but nutritionists say it鈥檚 also important to pay attention to your hunger cues.

Eating lighter meals later in the day, like a hardboiled egg and apple slices or a small serving of chicken with carrot sticks, can make things easier for your digestive tract overnight.听鈥淗owever, if you are waking up in the middle of the night hungry, you may need to eat a more substantial meal,鈥� Hunnes says.

, a nutritionist at the Ohio State University Wexner Medical Center, suggests eating smaller portions as you wind down for the night. 鈥淚f you are going to eat closer to going to bed, the amount that you eat before bed matters,鈥� she says. 鈥淚f you eat a large meal or snack, there is more volume of food that needs to be digested, which means it is more likely to cause reflux or interrupt your sleep.鈥�

Instead, 鈥渁 small meal or snack could be better as it would require less digestion and will likely pass through your stomach quicker to reduce the chance of reflux,鈥� Cochrane says.

Is Eating Right Before Bed 鈥淏ad鈥�?

If you have to eat right before bed, nutritionists stress that you鈥檒l be OK鈥攊t鈥檚 just not ideal. 鈥淥ur bodies need time to digest the food, so if we eat too close to bedtime or late at night, lying down on a full stomach can affect your sleep and metabolism, as well as increase your risk of acid reflux or heartburn,鈥� says Paolella.

A lot of this has to do with gravity, Hunnes says. 鈥淚f you lie down flat after eating, it鈥檚 easier for food to reflux or back up into the esophagus because you don鈥檛 have gravity pulling it down into the small intestine as much,鈥� she explains. But what you eat matters, too.

鈥淔oods known for reflux鈥攖omatoes, chocolate, mint, and caffeine鈥攕hould be limited close to bedtime, as should very fatty foods which slow down digestion and increase risk for reflux,鈥� Hunnes says. She also suggests limiting gas-producing foods like broccoli, beans, and Brussels sprouts to lower the odds of gastrointestinal discomfort while trying to sleep.

Is There an Ideal Time to Eat Dinner?

鈥淵our own personal rhythms matter more than a specific or prescribed time,鈥� Hunnes says. So, the answer is: kind of, but it depends on your routine.

Paolella suggests consuming nutrient-dense foods in each meal, including whole grain carbohydrates, fruits, beans, lean animal or plant protein, plant-based sources of fat like avocados or nuts, and a half-plate portion of non-starchy vegetables.

Having a solid mix of protein, fiber, and fat at each meal should help you get the nutrition you need while also helping you to feel fuller for longer, Cochrane says.

Ultimately, the best time of day to eat dinner is two to three hours before you go to bed. But, if you eat outside of that window, you should still be just fine.

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