Whole foods are definitely the go-to. However, if you can't, Ive done milk and protein before bed on a successful cut. Just make sure you're hitting your macros
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...
Not a fan of regular cheese myself. But I definitely have had my fair share of cottage cheese tubs before bed as well
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?
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?
Sounds good except for the Hazelnuts.
They are very low in healthy fats and instead super high in saturated fats. YouŽre way better off with almonds, macadamia, peanuts, walnuts and so on...
Sounds good except for the Hazelnuts.
They are very low in healthy fats and instead super high in saturated fats. YouŽre way better off with almonds, macadamia, peanuts, walnuts and so on...
Thank you roman!! I try your new leg workout (the last one of animal on YouTube) and it was gret!! Crazy pump!
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.
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.
That sounds pretty good. Especially as a treat to look forward to every night when dieting. You could also add some unflavored fiber powder to make it digest even slower and thicken it up even more
Thank you roman!! I try your new leg workout (the last one of animal on YouTube) and it was gret!! Crazy pump!
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:
IŽd definiteyl advice either having a shake or a whole food protein source before bed.
Funny, as soon as I looked at the top of this thread I thought, I know that sometimes I do and sometimes I don't depending on if I've hit my target for the day or not... but I thought right away, "Let's see what Roman(Rex) says..."
Yes, sir.
How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?
IŽd definiteyl advice either having a shake or a whole food protein source before bed.
Question though Rex.
I've read a lot about how taxing it can be on the system to always be processing foods. In the off season, do you every think intermittent fasting is bemneficial to give your digestive system a rest?
How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?
I've read a lot about how taxing it can be on the system to always be processing foods. In the off season, do you every think intermittent fasting is bemneficial to give your digestive system a rest?
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.
I've read a lot about how taxing it can be on the system to always be processing foods. In the off season, do you every think intermittent fasting is bemneficial to give your digestive system a rest?
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.
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.
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.