Having a snack around 4:30pm is important not only to combat the hypoglycemia occurring naturally at these times, but also to optimize the production of serotonin! So, here is an example of an ideal snack to make yourself feel good and stock up on tryptophan, the amino acid precursor to serotonin.

Very serotonergic, it includes:

• a glass of cherry or cherry juice, in which you can add two tablespoons of chia seeds
• a handful of walnuts
• 30g of dark chocolate
• And if you do sport at the end of the day, then you can accompany all this with a banana (very ripe!).

Indeed, as mentioned in this article, the banana provides many good nutrients for the brain and is rich in tryptophan, an amino acid precursor of serotonin, an essential neurotransmitter for the "zen attitude".

The dark chocolate also contains tryptophan and phenylethylamine, a chemical compound that stimulates the production of endorphins that contribute to our well-being as well as a lot of magnesium, a natural sedative that can greatly improve sleep quality.