What is better as a snack before bed? [Forum Archive]

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What is better as a snack before bed?

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Posted by: dbado

Hi all! I am new to the forum, and I just have to say I am really finding alot of great information not only on diet and nutrition but some great receipes too!

My question is, I have been having cottage cheese as my snack before bed. I was having plain without anything mixed in it. After reading some of the great cottage cheese snacks on the diet and nutrition forum, I saw a great receipe where you add small amount of PB, cinnamon and splenda, mix together and freeze for about an hour.

Is having PB, a healthy fat, a good idea just before bed with my cottage cheese or should I stick to plain ,perhaps with the cinnamon and splenda and have my healthy fats through out my day?

Posted by: Emma-Leigh

Quote:

Originally Posted by dbado

Hi all! I am new to the forum, and I just have to say I am really finding alot of great information not only on diet and nutrition but some great receipes too!

My question is, I have been having cottage cheese as my snack before bed. I was having plain without anything mixed in it. After reading some of the great cottage cheese snacks on the diet and nutrition forum, I saw a great receipe where you add small amount of PB, cinnamon and splenda, mix together and freeze for about an hour.

Is having PB, a healthy fat, a good idea just before bed with my cottage cheese or should I stick to plain ,perhaps with the cinnamon and splenda and have my healthy fats through out my day?

PB is fine!

As is walnuts, linseeds, almonds, olive oil or fish oil caps.

Lots of people combine healthy fats with slow digesting protein in their last meal! It helps slow the rate at which food empties from your stomach and therefore helps slow the rate at which the protein is digested. This then helps 'trickle' the protein to your body during the night.

As long as the PB fits into your totals for your day, then eat up!

Posted by: calalily1972

Cottage cheese and some raw nuts or nut butter is great for bedtime

Posted by: leg_press

I tend to prefer 2 scoops of whey with ff milk and two fish oil caps

Posted by: Todd_

id rather see you eat the PB and no cochee

Posted by: musclepump

I drink Chocolate Milk, and I don't really give a fuck that it has 19g of sugar before bed.

Posted by: soxmuscle

Quote:

Originally Posted by musclepump

I drink Chocolate Milk, and I don't really give a fuck that it has 19g of sugar before bed.

I second this, except I now drink carb countdown chocolate milk 50/50 with skim milk to go with my cottage cheese.

Posted by: musclepump

I'm afraid low carb would kill my yummy milk.

Posted by: PreMier

Quote:

Originally Posted by Jodi

Cottage cheese and some raw nuts or nut butter is great for bedtime

Cottage cheese, Natty PB, and protein shake is what I do(lately its been 6 egg omelets). A meal with steak and romain lettuce would be good too if you wanted food.

Posted by: ReelBigFish

Quote:

Originally Posted by musclepump

I'm afraid low carb would kill my yummy milk.

why's that?

Posted by: Arrhar!!

milk

Posted by: LAM

Quote:

Originally Posted by PreMier

A meal with steak and romain lettuce would be good too if you wanted food.

you really want to consume easily digestable proteins before bed or you can disrupt sleep patterns. you don't want your digestive system to be "working" while you are trying to sleep. fish would be a much better choice over steak. with liquid proteins being the optimum selection

Posted by: dbado

even if I am trying to reduce bodyfat or lean out more, should I still consume healthy fats like PB with my cottage cheese or a protein source as a snack before bed?

Posted by: PreMier

Quote:

Originally Posted by LAM

But your sleeping for 8 hours.. liquids digest too fast no?

Posted by: Emma-Leigh

Quote:

Originally Posted by PreMier

But your sleeping for 8 hours.. liquids digest too fast no?

I don't think eating steak is too bad if you eat it ~1 hr before bed.

The only real problem with eating this kind of meat/heavy meal too close to bed time is that you can get tummy upsets - but if you don't suffer from this then eat up. Eating a big heavy meal actually sends all the 'sleep' signals to your body anyway (it activates a lot of 'sleepy' neurochemicals and up-regulates your 'rest and digest' parasympathetic system)... [You think of babies/puppies/wild animals like the large carnivores (eg: tigers) - after they have a big feed they sleep it off].

And, I don't like protein supps/powders at any time besides PWO either. Even if you conbine it with a fat, unless it is REALLY well mixed (and, even better, unless there is something to bind it all, such as fibre) then the digestion is not slowed substantially (although the fats will delay gastric emptying a little, it usually seperate out in your stomach and the protein digestion is not affected substantially).

So, yes, I agree with you - if you are looking for something to tie you over until the morning then real food (slow digesting solid protein + fats + fibre) would be better.

Posted by: LAM

Quote:

Originally Posted by PreMier

But your sleeping for 8 hours.. liquids digest too fast no?

more to it than just digestion. the rate at which proteins are modulated is also a big factor. this is the actuall speed at wich amino acids are released into the portal bloodstream. a decent protein shake with sufficient caesin will peak blood concentration amino acid levels at about the 2 hour mark and sustain for up to 7 hours.

here are 21 studies which show why caesin is superior than whey for night time use to combat catabolism and for overall fat loss

#1.

Slow and fast dietary proteins differently modulate postprandial protein accretion.

Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B.

Laboratoire de Nutrition Humaine, Universite Clermont Auvergne, Centre de Recherche en Nutrition Humaine, BP 321, 63009 Clermont-Ferrand Cedex 1, France.

The speed of absorption of dietary amino acids by the gut varies according to the type of ingested dietary protein. This could affect postprandial protein synthesis, breakdown, and deposition. To test this hypothesis, two intrinsically 13C-leucine-labeled milk proteins, casein (CAS) and whey protein (WP), of different physicochemical properties were ingested as one single meal by healthy adults. Postprandial whole body leucine kinetics were assessed by using a dual tracer methodology. WP induced a dramatic but short increase of plasma amino acids. CAS induced a prolonged plateau of moderate hyperaminoacidemia, probably because of a slow gastric emptying. Whole body protein breakdown was inhibited by 34% after CAS ingestion but not after WP ingestion. Postprandial protein synthesis was stimulated by 68% with the WP meal and to a lesser extent (+31%) with the CAS meal. Postprandial whole body leucine oxidation over 7 h was lower with CAS (272 +/- 91 micromol.kg-1) than with WP (373 +/- 56 micromol.kg-1). Leucine intake was identical in both meals (380 micromol.kg-1). Therefore, net leucine balance over the 7 h after the meal was more positive with CAS than with WP (P < 0.05, WP vs. CAS).

In conclusion, the speed of protein digestion and amino acid absorption from the gut has a major effect on whole body protein anabolism after one single meal. By analogy with carbohydrate metabolism, slow and fast proteins modulate the postprandial metabolic response, a concept to be applied to wasting situations.

PMID: 9405716 [PubMed - indexed for MEDLINE]

#2.

Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.

Demling RH, DeSanti L.

Brigham and Women's Hospital, Boston, MA 02115, USA. rhdemling@partners.org

We compare the effects of a moderate hypocaloric, high-protein diet and resistance training, using two different protein supplements, versus hypocaloric diet alone on body compositional changes in overweight police officers. A randomized, prospective 12-week study was performed comparing the changes in body composition produced by three different treatment modalities in three study groups. One group (n = 10) was placed on a nonlipogenic, hypocaloric diet alone (80% of predicted needs). A second group (n = 14) was placed on the hypocaloric diet plus resistance exercise plus a high-protein intake (1.5 g/kg/day) using a casein protein hydrolysate. In the third group (n = 14) treatment was identical to the second, except for the use of a whey protein hydrolysate. We found that weight loss was approximately 2.5 kg in all three groups. Mean percent body fat with diet alone decreased from a baseline of 27 +/- 1.8 to 25 +/- 1.3% at 12 weeks. With diet, exercise and casein the decrease was from 26 +/- 1.7 to 18 +/- 1.1% and with diet, exercise and whey protein the decrease was from 27 +/- 1.6 to 23 +/- 1.3%. The mean fat loss was 2. 5 +/- 0.6, 7.0 +/- 2.1 and 4.2 +/- 0.9 kg in the three groups, respectively. Lean mass gains in the three groups did not change for diet alone, versus gains of 4 +/- 1.4 and 2 +/- 0.7 kg in the casein and whey groups, respectively. Mean increase in strength for chest, shoulder and legs was 59 +/- 9% for casein and 29 +/- 9% for whey, a significant group difference. This significant difference in body composition and strength is likely due to improved nitrogen retention and overall anticatabolic effects caused by the peptide components of the casein hydrolysate. Copyright 2000 S. Karger AG, Basel

Publication Types:

* Clinical Trial
* Randomized Controlled Trial

PMID: 10838463 [PubMed - indexed for MEDLINE]
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for me it's a no-brainer to use protein powders over whole foods at night time. they have a higher biological value are digested easier. you get more out of your money

* 3.5 oz of lean beef = 1.7 grams of Leucine
107 cals, 19 grams protein, 0 carbs, 3 grams fat

* 1/3 cup caesin = 2.6 grams of leucine
110 cals, 26 grams protein, 0 carbs, 0 fat

powdered caesin has more of the anti-catabolic amino acid leucine, is cheaper and saves time in the kitchen

Posted by: FishOrCutBait

Heres what I take, the "eek special"

1 scoop ON's 100% whey
1 scoop ON's 100% casein
3/4 cup of cottage cheese
1-2 tbsp natty peanut butter
2tsp flax oil
7 g of psyllium husk fiber
I use water, but, milk is cool too, if youre bulking

MMM, ME LOVE DE PROTEIN

Posted by: ricky_rocket

Quote:

Originally Posted by LAM

Met-RX recommends drinking one of their protein shakes as a snack one hour before going to bed so that your body has amino acids while you sleep.

Posted by: DoorGuy1

I have a half serving of carrots and a celery stick...........I liquify them, and add a bit of milk to make it drinkable.......

Posted by: goandykid

what does eating all these diferent things do for your body while you sleep. I never really understood that, like why take creatine AFTER you lift. I know its a noob question but I'm really bad with this nutrition/diet stuff.

Posted by: musclepump

Quote:

Originally Posted by ricky_rocket

Met-RX recommends drinking one of their protein shakes as a snack one hour before going to bed so that your body has amino acids while you sleep.

I bet they do.

Posted by: soxmuscle

Quote:

Originally Posted by musclepump

I'm afraid low carb would kill my yummy milk.

Have no fear, this stuff tastes better than regular 2% chocolate milk. It is unreal. I highly recommend!

Posted by: PreMier

Quote:

Originally Posted by musclepump

I bet they do.

No shit hahaha

Thanks LAM and Emma

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