What to eat before bed

[Laver]

I read an article on bb.com; it was about what to eat before bed to maximize muscle growth and or minimize muscle depletion overnight.

http://www.bodybuilding.com/fun/berardi16.htm

It raised some question about my diet and how it could work better for me, but I'll get to those after I've given a run down of the a coupleof the main points

OH! And on the side- I found the following which I was curious as to whether there was any scientific basis to?

"What should you have in the meal before bed?

About a half hour after you fall asleep, your body releases a huge

spike of growth hormone. Unfortunately, high glucose levels will halt production of this growth hormone spike. For this reason, you should leave carbohydrates out of your late night meal. You should have about 40 to 60 grams worth of protein before bed." (http://www.bodybuildingweb.net/blog/mea ... ybuilding/)

Sorry, back to the original article from bb.com

He mentions blood amino acid levels, when they're up around +100-200% (from say whey proteins) you're increasing protein synthesis and those AA levels last for around 2hours from the whey, which is good for during the day when your eating every 2-3hours.

When they're at around +25-50% (from say casein proteins) your inhibiting protein breakdown and those AA levels last for around 7-8hours with the casein, which is good for at night when you only eat once before the 8hour fast.

So this begs the following questions for me:

Firstly, should I change what I am eating before bed to help maximize results?

Secondly: If I'm only able to consume food before bed to inhibit muscle breakdown, then surly I am making poor use of my 8hours of sleep, that is commonly thought of as the only time your doing a lot of growing and recovery?

A link to my current diet which you may find relevant viewtopic.php?f=8&t=2839&p=62941#p62941 (is on the page somewhere just scroll down); to break it down I eat Canned fish during the day, WPC and Oats right before bed.

Apologies if this doesn't read perfectly I'm wanting to head to bed and didn't want to spend much more time critiquing the post

[Hennie]

If I missed something sorry in advance....

Depending on how lean you are or would like to stay could influence but:

I would drop the oats on the last meal and have some cottage cheese or casein before bed.

[Sakura]

Good info Laver, thanks for the post.

Unfortunately, high glucose levels will halt production of this growth hormone spike. For this reason, you should leave carbohydrates out of your late night meal.

...I eat Canned fish during the day, WPC and Oats right before bed.

If the quote from bodybuildingweb.net is scientifically correct then Hennie's right, you should drop the bedtime oats.

S.

Edit: Maybe protein instead? Dunno, I know zilch about these things.

[Laver]

Nutratech guy; so you would say there are mostly only good things that can come from dropping those oats in the last meal, even when bulking?

Sakura, just to clarify, WPC is whey protein concentrate, so is protein but thanks for post

[weener lad]

Cottage cheese or protein, something thats slow release otherwise you will be starving your body for 8-9 hours.

[craig.j]

I read an article on bb.com; it was about what to eat before bed to maximize muscle growth and or minimize muscle depletion overnight.

http://www.bodybuilding.com/fun/berardi16.htm

It raised some question about my diet and how it could work better for me, but I'll get to those after I've given a run down of the a coupleof the main points

OH! And on the side- I found the following which I was curious as to whether there was any scientific basis to?

"What should you have in the meal before bed?

About a half hour after you fall asleep, your body releases a huge

spike of growth hormone. Unfortunately, high glucose levels will halt production of this growth hormone spike. For this reason, you should leave carbohydrates out of your late night meal. You should have about 40 to 60 grams worth of protein before bed." (http://www.bodybuildingweb.net/blog/mea ... ybuilding/)

Sorry, back to the original article from bb.com

He mentions blood amino acid levels, when they're up around +100-200% (from say whey proteins) you're increasing protein synthesis and those AA levels last for around 2hours from the whey, which is good for during the day when your eating every 2-3hours.

When they're at around +25-50% (from say casein proteins) your inhibiting protein breakdown and those AA levels last for around 7-8hours with the casein, which is good for at night when you only eat once before the 8hour fast.

So this begs the following questions for me:

Firstly, should I change what I am eating before bed to help maximize results?

Secondly: If I'm only able to consume food before bed to inhibit muscle breakdown, then surly I am making poor use of my 8hours of sleep, that is commonly thought of as the only time your doing a lot of growing and recovery?

A link to my current diet which you may find relevant viewtopic.php?f=8&t=2839&p=62941#p62941 (is on the page somewhere just scroll down); to break it down I eat Canned fish during the day, WPC and Oats right before bed.

Apologies if this doesn't read perfectly I'm wanting to head to bed and didn't want to spend much more time critiquing the post

i would cut your oasts in half, add some table spoons of peanutbutter and cottage cheese, mix it all up together into one gooey paste :puke:

[Hennie]

Nutratech guy; so you would say there are mostly only good things that can come from dropping those oats in the last meal, even when bulking?

Sakura, just to clarify, WPC is whey protein concentrate, so is protein but thanks for post

Thats what I would do, I don't see why you need it that late, I am sure your glycogen stores are up where it should be with the other carbs you already consume. I guess you will have to change it for a period of time and see if you think it is worth it.... If I have carbs that late I tend to gain fat easily, you might be different.

Cottage Cheese taste bad to me but is not that expensive, I think I will try it with the suggested Peanut Butter.

the Nutratech Guy

[Pseudonym]

That would also depend on when your workout was, wouldn't it? For those of us that train late at night, surely carbs would be an important part of the meal?

[Pete]

I also find the what to eat before bed question difficult for two other reasons:

1. Eating anything after about 9pm means I'm wiiiide awake at 11.30-12.

2. ZMA must not be taken near food with calcium (i.e. protein powder)

[Hennie]

That would also depend on when your workout was, wouldn't it? For those of us that train late at night, surely carbs would be an important part of the meal?

sure

[Hennie]

I also find the what to eat before bed question difficult for two other reasons:

1. Eating anything after about 9pm means I'm wiiiide awake at 11.30-12.

2. ZMA must not be taken near food with calcium (i.e. protein powder)

There was actually a South African company that came out with a test stack with ZMA and it had calcuim in as well........didn't last long before reformulated