"According to a recent review article, you should stop being afraid to chow down after sundown. (2012). Essentially you're making your body go without any food for several hours, probably the biggest time split between meals, so it's not bad to eat something right before bed. This snack contains approximately 200 calories and helps repair muscle overnight. One aspect that seems to split the training community down the middle is eating before bed. Some research, such as the oft-cited study that showed greater weight gain in mice during a time when they were normally sleeping, uses rodents, which may be affected differently than humans.3 An interesting find indeed, but I was told to never trust a rat. Romon, M., Edme, J. L., Boulenguez, C., Lescroart, J. L., & Frimat, P. (1993). Supplementing with a protein shake before hitting the sheets may also help you lose fat and increase lean mass. Cheese is carb-free, making the fat/protein combination just what you're looking for! Here's what they found: Healthy, physically active college-aged men who consumed whey, casein, or carbs 30 minutes before bed had a higher resting energy expenditure (REE) the next morning when compared to a placebo group.7 Findings from this study suggest that regardless of the macronutrient type, consuming a liquid supplement near bedtime may be beneficial for those trying to lose or maintain weight. If solid food isn't your forte before bed, consider a casein protein shake. Salmon is a perfect pre-bed food source because it's high in protein content and contains healthy omega fats. Your metabolism never takes a break, even while you sleep. To overcome this, add fats by stirring in a tablespoon of coconut oil, which provides heart-healthy medium-chain triglycerides. Boost the healthy fat content of this low-fat snack with some flaxseeds. More recently, a study in the Journal of Nutrition showed a that a protein supplement (27.5 grams of protein, 15 grams of carbohydrates, and 0.1 grams of fat) ingested before sleep led to an increase in muscle mass and strength during a 12-week resistance-training program, compared to a placebo.6 That's even more support for nighttime eating and gains! Kinsey, A. W., Eddy, W. R., Madzima, T. A., Panton, L. B., Arciero, P. J., Kim, J. S., & Ormsbee, M. J. The trick is to be smart before sleep time. Choose foods which fuel muscles, keep hunger levels low, and promote stable blood glucose levels ⦠so your brain doesn't wake up your body. All rights reserved. Many studies are done on very specific populations, so the results may not be applicable to everyone. Wake up! Your metabolism never fully shuts down, even overnight. Drizzle one tablespoon of olive oil over the tuna and serve with a bed of spinach for an iron-packed snack that prepares you for the day to come. The "don't eat at night" theory seems pretty logical at first glance; after all, the earlier you consume calories, the more time you have to burn them off throughout the day. Like cottage cheese, Greek yogurt is high in protein and packs a calcium punch. ! It's released from the stomach and absorbed into the blood stream more slowly than whey, making it ideal for prolonged anabolism during overnight sleep. Choose the right bedtime snack for a stronger, leaner you. Don't fear the bedtime snack! Most casein shakes are low in fat. Canned tuna packed in water is fat free, so it's important to add healthy fats to boost the staying power overnight. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Ormsbee, M. J., Kinsey, A. W., Eddy, W. R., Madzima, T. A., Arciero, P. J., Figueroa, A., & Panton, L. B. Cottage cheese is ideal before bed because it includes lots of casein protein, which releases slowly into the body. Eat meals at regular intervals throughout the day. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. This ensures a steady supply of amino acids through the night. They have protein, complex carbs, and fat to give you long-lasting energy.Soybeans also are full of folate, vitamin K, iron, and magnesium. © 2020 Bodybuilding.com. For years now we've been told to avoid eating late at night: Eat past eight = gain weight, right? Certain foods may help you gain muscle and lose fat. 9 Having a casein snack before bed may actually reduce the amount of food you eat overall! Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. You've been taught to eat every 3-4 hours to maximize protein synthesis, so why change that routine at the end of the day? Research showed that women who ate a bedtime snack for four weeks, but also exercised three days per week, observed no increase in their insulin levels.9, According to a recent review article, you should stop being afraid to chow down after sundown. Bodybuilding.comâ and BodySpace® are trademarks of Bodybuilding.com. Whey is the most common type found in protein supplements, but casein is traditionally thought to be the best to consume before bed. If you crave cheese, this is your pre-bed meal. Cottage cheese is ideal before bed because it includes lots of casein protein, which releases slowly into the body. This ensures a steady supply of amino acids through the night. Keep the peanut butter to a tablespoon or less to avoid heavy calories! Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Your best bet for a nighttime snack is protein. Choose a snack made up mostly of protein. Here are a couple of my tricks to help keep me motivated when I am temped to eat junk food. Furthermore, casein may be better than whey, as it promotes overnight muscle growth and may help you burn fat. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Arble, D. M., Bass, J., Laposky, A. D., Vitaterna, M. H., & Turek, F. W. (2009). Some studies have found that, in some cases, healthy adults burn fewer calories digesting a meal at night than during the day.1 Other research claims that nighttime eating might not keep you as full as daytime eating.2 However, there are two factors to keep in mind when interpreting studies like these: Eating at night may be counterproductive to your physique if it's the only meal you eat all day or you save up all of your calories for an evening snack, but the last time I checked, most serious bodybuilders and athletes don't do this. If you snack late, make room for the extra calories earlier in the day to obey your target calorie limit. If this were true, everyone would be walking around with 21-inch biceps and a level of vascularity similar to a complex system of tree roots. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. It's more important to focus on what you eat at night, rather than what time you eat.4. (2015). Your best bet for a nighttime snack is protein. This goes a long way to supporting your overall health! Snijders, T., Smeets, J. S., van Vliet, S., van Kranenburg, J., Maase, K., Kies, A. K., ... & van Loon, L. J. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Circadian variation of diet-induced thermogenesis, The time of day of food intake influences overall intake in humans, Circadian timing of food intake contributes to weight gain, The Health Impact of Nighttime Eating: Old and New Perspectives, Protein ingestion before sleep improves postexercise overnight recovery, Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men, Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men, Influence of night-time protein and carbohydrate intake on appetite and cardiometabolic risk in sedentary overweight and obese women, The influence of nighttime feeding of carbohydrate or protein combined with exercise training on appetite and cardiometabolic risk in young obese women. There's always the low-carb protein shake with some egg whites mixed in. Adding natural peanut butter to this snack increases digestion time, enhancing the … It's released from the stomach and absorbed into the blood stream more slowly than whey, making it ideal for prolonged anabolism during overnight sleep. It's more important to focus on what you eat at night, rather than what time you eat. Have an additional snack within 30 minutes of going to bed. These six snacks provide quality nutrition that supports fat loss and muscle building, helping you forge the body of your dreams: Considered a classic night-time nosh by many health enthusiasts, cottage cheese with natural peanut butter is a snacking no-brainer. Tuna is a great option for people wanting minimal prep work. I keep pictures of myself when I look my best on competition day around and make sure that I see them several times a day, I think that this serves as a good self-motivator. The truth is that nothing magical happens within your body when the clock strikes 8 p.m. You might become more sedentary and burn fewer calories, but closing down the kitchen too early may be slowing down your results. Researchers out of Florida State University have conducted several nighttime feeding studies. Together, these deliver a steady dose of fiber, protein and omega fats! The real nightmare is that they end up going to bed hungry, wake up with minimal energy, and wonder why they feel like crap despite being disciplined. Many people fall short in omega fat content. Whey is the most common type found in protein supplements, but casein is traditionally thought to be the best to consume before bed. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Choose casein protein over whey when possible. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Consuming protein can help you feel fuller throughout the night and make you want to eat less the next morning.8 Casein may prove to be the better overnight option; in one study, overweight women felt fuller after consuming casein compared to those who ate whey or carbs at night. Give it the energy it craves with easy-to-make snacks that fuel muscle growth! Picking the right foods is essential for keeping your body in an anabolic state and setting the stage for optimal muscle growth and recovery during sleep. Madzima, T. A., Panton, L. B., Fretti, S. K., Kinsey, A. W., & Ormsbee, M. J. Eating too many calories or bad foods before bed adds fat to your frame, but not all nocturnal noshing begets extra body fat. Res, P.T., Groen, B., Pennings, Beelen, M., Wallis, G. A., Gijsen, A. P., Senden, J. M., & Van Loon, L. J. Include raw green veggies (cucumbers, celery or broccoli) for some negligible calories. From these studies, we can safely conclude that bodybuilders and athletes may benefit from consuming protein before bed rather than going to bed on an empty stomach, especially if they want to maximize their calorie-burning potential. All rights reserved. The easiest way to prevent this is by engaging in exercise! Adding natural peanut butter to this snack increases digestion time, enhancing the snack's ability to control hunger. But you can also get it in protein powder! Add salmon with salad to add bulk and fiber for the perfect low-carb option before turning in. Regular cheese is high in saturated fat, so opt for a reduced-fat variety with a healthy dose of protein. Which releases slowly into the body the trick is to be smart before sleep.! To overcome this, add fats by stirring in a tablespoon or less to eating! Your frame, but casein is traditionally thought to be the best to before! 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