Thread: need a good before bed meal

Salmon and brocoli will last me through most of the night. I prefer to get my protein from real food, but if I'm adding weight, I have to add about three shakes/day.

How about some cottage cheese? You can adjust the quantities to suit your caloric needs. I just wouldn't eat anything fatty

I recomend the following:

Cal
Chicken Breast 130 2.5 0 25
Romaine Lettece (2 cups) 20 0 3 1
Bernstein's Dressing (2 Tbsp) 120 12 1 1
Total = 270 14.5 4 27

Originally posted by greatNJhunter
what's a good meal for 2.5 hours before bed. need around 350-400 cals. I was thinking of whey and flax, but I need some fiber too. I'm cutting, so I don't want to use fruit or will it not matter that much?

Thanks

Whey and flax is great. The fat will help slow down the digestion of the whey. Cottage cheese and PB is another favorite for bedtime as well.

SORRY ---

CAL FAT CARB PROTEIN
Chicken Breast 130 2.5 0 25
Romaine Lettece (2 cups) 20 0 3 1
Bernstein's Dressing (2 Tbsp) 120 12 1 1
Total = 270 14.5 4 27


what is you total caloric intake for the day?
if you are cutting - think about droppin all carbs after
6-7 pm. Just a suggestion.

check out MAX MUSCLE PROTEIN called HIGH-5
it has five types of proteins and is a little more "time released"

118 cal per serving 0 fat 0 carbs 24 protein.
whey (iso/con), egg, soy, potassuum caseinate

I agree the flax is a great idea. Go for it. I always recommend
my clients eat a fiber supplement at night anyways. (Mutamusil)

This is what I have...

12 oz water
2 scoops of a Casein/Egg protein mix. (60g) 50 grams protein.
1 heaping teaspoon of peanut butter
Strawberries (50g)
Ice

Mix.

Originally posted by greatNJhunter
what's a good meal for 2.5 hours before bed. need around 350-400 cals. I was thinking of whey and flax, but I need some fiber too. I'm cutting, so I don't want to use fruit or will it not matter that much?

Thanks

What time do you workout?

I usually start my workout around 5 PM. I try to be in bed by 10:00 PM so I can get up early at 5 and do my cardio. thanks!

Originally posted by greatNJhunter
I usually start my workout around 5 PM. I try to be in bed by 10:00 PM so I can get up early at 5 and do my cardio. thanks!

You need to make sure you get carbs post workout, I would reccomend around 40 grams postworkout and another 30 grams in the next meal after that for recovery, these amounts are estimates because everyone is different however the post workout window of opportunity is important.

Originally posted by naturalguy
You need to make sure you get carbs post workout, I would reccomend around 40 grams postworkout and another 30 grams in the next meal after that for recovery, these amounts are estimates because everyone is different however the post workout window of opportunity is important.

Does it matter what kind of carbs? Usually for my last two meals, around 6 and 8:30 I like to eat a protein and a fibrous carb.

yes it matters, your post workout carbs should be simple/high glycemic, I have a drink that is glucose and creatine. The meal after should be a lower glycemic carb such as a sweet potato.-

Originally posted by rkurashima
How about some cottage cheese? You can adjust the quantities to suit your caloric needs. I just wouldn't eat anything fatty

Before bed no sugar IMO, fat = fine with me.

yeah, i think I will avoid the simple carbs after noon, and starchy carbs after my fourth meal. I'm liking the chocolate protein/PB mix, but I know I can't have this every night. What does every mix with their protein. I know I should try to use water, but doesn't it taste ? I've also been eating tuna, flax, fat free mayo, over mixed greeen salad before bed. I like that too.

Cottage Cheese & PB

Add instant decaf powder to your choc. protein for mocha flavor. Also you can add extracts and such. Or strawberries & a some heavy cream

I tried the cottage cheese. I just can't seem to get it down. I guess I could force myself though.....

So just stick with whey and fat and make different kinds of shakes.

Originally posted by greatNJhunter
yeah, i think I will avoid the simple carbs after noon, and starchy carbs after my fourth meal. I'm liking the chocolate protein/PB mix, but I know I can't have this every night. What does every mix with their protein. I know I should try to use water, but doesn't it taste ? I've also been eating tuna, flax, fat free mayo, over mixed greeen salad before bed. I like that too.

It is extremely important to have high glycemic carbs after you train, if you do not you are missing an opportunity to help speed recovery. The high glycemic carbs at this time will a. replenish glycogen b. create an insulin spike which will drive the nutrients protein, creatine & glutamine into the muscle.

You have to get it out of your head about the time of day, your body is not working on a clock where it says "ok it's 6 pm time to start storing fat" You are training at 5pm, you need the high glycemic carbs after you train.

Reduce Starchy Carbs at Night

For most, starchy carbs make up a substantial portion of their evening meals. Pasta, rice, potatoes… these are nightly staples in the standard American diet. Steak and fries, spaghetti and meatballs- what would dinner be without them?

The trouble with starchy carbs is that they are readily transformed to fat when eaten before bedtime. The reason for this is simple: The primary function of carbohydrates is to supply short-term energy for your daily activities. If carbs are not used immediately for fuel, they have two possible fates; they either are stored as glycogen in your liver and muscles or are converted into fatty acids and stored in adipose tissue as bodyfat. Since activity levels usually are lowest during the evening hours, there is a diminished use of carbs for fuel and therefore an increased potential for bodyfat storage.

In general, the best time to consume carbs is early in the day, when your activity levels are at their peak. This will allow your body to utilize a maximal amount of carbs for energy and minimize the potential for fat deposition. Breakfast, in particular, is an excellent time to load up on complex carbs. A large bowl of rolled oats or bran cereal will set the stage for fueling your daily activities and keep you physically and mentally fit throughout the day.

On the other hand, it is best to limit your dinner fare to fibrous, vegetable-based food sources. Fibrous vegetables tend to be extremely low in total calories and, because of their bulk, are very filling. For supper, consider eating a meal consisting of lean poultry or fish combined with a large bowl of salad greens. Other vegetables (i.e. broccoli, string beans, cauliflower, zucchini, etc) also make fine nighttime carbohydrate choices, and will reduce the potential for unwanted bodyfat storage.

Originally posted by naturalguy
It is extremely important to have high glycemic carbs after you train, if you do not you are missing an opportunity to help speed recovery. The high glycemic carbs at this time will a. replenish glycogen b. create an insulin spike which will drive the nutrients protein, creatine & glutamine into the muscle.

You have to get it out of your head about the time of day, your body is not working on a clock where it says "ok it's 6 pm time to start storing fat" You are training at 5pm, you need the high glycemic carbs after you train.

well, I was planning on having one of those vitamin water drinks to mix my creatine with for the drive home and then eating my lean protein/fibrous carb/EFA meal right after I get home.

Originally posted by SolidToTheCORE
Reduce Starchy Carbs at Night

For most, starchy carbs make up a substantial portion of their evening meals. Pasta, rice, potatoes… these are nightly staples in the standard American diet. Steak and fries, spaghetti and meatballs- what would dinner be without them?

The trouble with starchy carbs is that they are readily transformed to fat when eaten before bedtime. The reason for this is simple: The primary function of carbohydrates is to supply short-term energy for your daily activities. If carbs are not used immediately for fuel, they have two possible fates; they either are stored as glycogen in your liver and muscles or are converted into fatty acids and stored in adipose tissue as bodyfat. Since activity levels usually are lowest during the evening hours, there is a diminished use of carbs for fuel and therefore an increased potential for bodyfat storage.

In general, the best time to consume carbs is early in the day, when your activity levels are at their peak. This will allow your body to utilize a maximal amount of carbs for energy and minimize the potential for fat deposition. Breakfast, in particular, is an excellent time to load up on complex carbs. A large bowl of rolled oats or bran cereal will set the stage for fueling your daily activities and keep you physically and mentally fit throughout the day.

On the other hand, it is best to limit your dinner fare to fibrous, vegetable-based food sources. Fibrous vegetables tend to be extremely low in total calories and, because of their bulk, are very filling. For supper, consider eating a meal consisting of lean poultry or fish combined with a large bowl of salad greens. Other vegetables (i.e. broccoli, string beans, cauliflower, zucchini, etc) also make fine nighttime carbohydrate choices, and will reduce the potential for unwanted bodyfat storage.

I don't know about you but I wouldn't be eating steak and fries or spaghetti and meatballs anyway.

So what happens if I eat a chicken breast and a sweet potatoe with some flax oil and 7pm?

I got this stuff called Carbo Gain for post w/o shakes. It's maltodextrin. That's a good post w/o carb source, right?

Also, I usually eat my last whole food meal anywhere between 6pm and 8pm. My carb is usually either a baked potato or sweet potato (usually baked cuz I have sweet potatoes earlier in the day...) how is that? I'm trying to get stronger too, so I'm not cutting.

Maltodextrin is a good post workout carb source as it is high glycemic, that's really the only time you would want that.

As far as your baked potato it depends on many factors, what your goals are, what time do you train, what do your other meals consist of, does it fit in with your daily calories?