I have had the following post-workout snack for about a week: 250g Fage 0% Fat Greek Yogurt, 1 banana, 5g cacao, 10g pumpkin seeds.

I have also had the following pre-bed snack for the past two days: 100g Fage 0% Fat Greek Yogurt, 1 kiwi, 10g pumpkin seeds.

These two snacks had two main problems for me:

1. Calorie intake – My post-workout (310 cal) + pre-bed snack (110 cal) would defeat the purpose of the 400-cal deficit I have been looking to achieve in my fat loss phase
2. Digestion – I noticed that especially the Greek yogurt pre-bed would have a negative impact on the quality of my sleep

For this reason, I am pivoting to the following:

• Post-workout snack: 5 egg whites (liquid) + 1 banana + 10g pumpkin seeds for a total of about 260 cal
• Pre-bed snack: 1 kiwi + 10g pumpkin seeds for a total of 105 cal

This will cut on my calorie intake by roughly -60 cal, while keeping similar levels of protein and electrolytes.

Most importantly, this should have a positive impact on my sleep quality.

You probably noticed I am not going to eat any protein pre-bed.

I don’t think this will have a major impact on my muscles as this was something extra I was experimenting with.

As usual, I will keep you guys posted on how it’s going.