One of the most frequently asked questions I hear is,
“When and what should I eat before bed if I want to lose weight?”
There are a variety of factors that come into play here, but it’s important that you approach this the RIGHT way if you want to keep the fat off.
For example, if you’re exercising intensely a few hours before going to bed, you can get away with eating a lot more clean carbs without worrying about fat-spillover while you sleep.
But this is an advanced method that’s usually the exception, not the rule. Most of us simply don’t exercise before bed.
So before going to bed, your primary focus should be two-fold.
First, you want to make sure and do your best to keep your body in an “anabolic” environment. This will promote adequate recovery and prevent your body from losing lean muscle.
Second, you want to LIMIT any fat-spillover and “maximize” your hormonal environment while you sleep; particularly Growth Hormone.
This means you have to be a little more anal and strategic about your food intake around bed time.
If you eat too closely to bed, you could potentially spike insulin, which can BLOCK growth hormone from being released adequately throughout the night.
Additionally, too many calories right before bed could interrupt your sleeping patterns…and those extra calories might “spill” over and be stored as fat on the body because insulin is a storage hormone.
BUT…if you eat your last meal at 6pm and don’t go to be until 10 or 11pm, you could be putting your body into a “catabolic” state before bed, which can prevent your body from rebuilding muscle and recovering the way it needs to.
The Sweet Spot
So taking into consideration ALL the vitally important processes that take place while you sleep, getting the right nutrition about two hours before bed seems to be the “sweet spot”.
This will help with recovery, prevent muscle damage, and supply your muscles with adequate amounts of amino acids when sleeping…
All while leaving you in a slightly “fasted” state before bed so you can maximize the hormonal response of Growth Hormone during the night.
In my opinion the two best proteins for achieving these goals are cottage cheese or a
high quality low carb nutrition shake.
Cottage cheese works great for a few reasons.
1. It has high amounts of both whey and casein protein, which is a “slow” and a “fast” releasing protein. Think about the old nursery rhyme, “Curds and Whey”. So because cottage cheese is curded, it will release amino acids from the protein both immediately and well into the night.
2. It’s very high in the amino acid glutamine, which is the most abundant amino acid inside muscle tissue. Glutamine has been shown to be very anti-catabolic so it can help with recovery and prevent muscle loss.
But over the years, I’ve found there are MANY folks out there who don’t like cottage cheese.
It’s usually a, “I love it.” or “I hate it.” — type of food.
Plus, you should really only be having a few servings of dairy per day – max. So your next best option to achieve all the same benefits as cottage cheese is a low carb
But you have to make sure you’re using a shake that has a blend of slow and fast release proteins.
IMPORTANT: You also need to make sure your protein powder shakes have an adequate amount of fiber to help slow digestion and prevent insulin spikes before bed.
PURE whey protein powders have been shown to spike insulin HIGHER and FASTER than white bread!!
That’s why BioTRUST Low Carb is the perfect choice a few hours before going to sleep. It’s loaded with fiber, has three sources of time-released protein, and freakin’ tastes deeeeelish.
If you haven’t tried it yet, you can learn more about the New Year’s specials BioTrust has going on right here:
You can also feel free to eat other food choices a few hours before bed, just make sure you always get a complete protein source and little bit of friendly fat.
Now if your goal is to GAIN MUSCLE, and you don’t care about losing belly fat or cellulite, then this approach is going to be a lot more flexible and you don’t have to be as anal.
Just make sure you’re using an approach to gaining muscle that’s customized specifically for you AND your body type.
That’s where my buddy Kyle Leon comes in:
In fact, tens of thousands of guys and gals, just like you have used Kyle’s system to transform their bodies based on their personal body “type”.