WHAT else did you expect from me?!?! Lol
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IŽm a big believer in eating as much whole food as possible.
Before bed the advantage is that a whole meal will probably keep you satiated longer which goes a long way while dieting. Waking up starving during the night and not being allowed to eat until breakfast, sometimes even after cardio, can be torturous...
Yeah cottage cheese is good but someone also eat some greek yogurt?
At the moment i eat a regular portion of greek jogurt 200g or cottage cheese with half/1 scoop of chocolate casein and some hazelnuts or almonds.
When i wake up in the middle of night i also drink a shake with whole milk and a scoop of animal whey or casein protein.
What do you think guys?
Have you tried Greek Yogurt? 8ox of plain 0% or oikos triple zero with a scoop of Wrath's Birthday Cake whey makes a killer, filling pre-bed meal for me.
Great! Thanks for the feedback. WeŽll keep those videos coming!
Just follow the Animal YouTube channel and if you would like, you could also subscribe to my personal channel:
https://www.youtube.com/playlist?lis...wG0WBpyhC3zlcF
If you ask me, a professional athlete, carrying an above average amount of muscle, training hard with a body in constant state of breakdown, repair and hypercompensation/hypertrophy can not afford to take 16-20 hours per day off from ingesting recovery aiding nutrients.
In short, no.
Considering Muscle Protein Synthesis has been shown to be best with 3-5g of leucine or around 40g of protein every 4-5 hours. Fasting would just hamper the benefits of MPS (Muscle Protein Synthesis) .. You are actually giving the body less time to digest all the food you are trying to process. For gym goers who are intaking 200-300-400g of protein if you are going to try and stuff that in an 8 hour window is it really optimal? Most likely not.
Going up further to 40 g, results in a approximately 10% higher MPS rates
However, this study found that 40 g of protein resulted in approximately 20% higher higher MPS rates compared to 20 g
The addition of a larger amount of leucine (4.25 gram) to the 6.25 gram whey did further improve MPS, with MPS rates being similar to the 25 gram of whey. This indicates that the addition of a relatively small amount of leucine to a low dose of protein can be as effective as a much larger total amount of protein.
40 g of protein prior to sleep increases MPS during overnight sleep (Res, 2012). Protein supplementation (27.5 g) prior to sleep during a 12-week resistance training program improves muscle mass and strength gains (Snijders, 2015).
Cliffs:
Eat 4-5 meals spread throughout the day: e.g. breakfast, lunch, post-workout shake, dinner, and pre-sleep.
Eat 20-40 g protein at each meal. Amounts above 20 g give a small additional benefit.
Choose animal protein (whey protein is the best). Or compensate by eating larger amount of plant protein.
http://www.nutritiontactics.com/meas...ein-synthesis/
damn never heard of mixing and drinking protein shakes before bed, might try that when i start my workout
Well...now I need mlre protein powder lol
Always heard you should have a shake before bed. Thanks for the science behind it!