bedtime proteinshake/meal myth

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    bedtime proteinshake/meal myth


    like to start by saying hello and i am new here. think this will be a good place to share my knowledge and hopefully learn a few things. My first question in concerning that overnight bedtime protein shake. supposedly drinking a protein shake(more casein slow burn) before you go to bed is suppose to help increase muscle and strength generally they say at nightime are body goes into an anabolic state where it does repairs on tissue. thus more protein available then over time enhanced gains. well to all of you who has tried this do you think in general it is beneficial or would it just cause bad weight gain overtime:bb3:

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    My husband has either casein or milk protein isolate every night before going to bed- he has for years. Right now he is at approx. 230 lb, 7% body fat (he's 6'4"). Any kind of protein that is slow digesting is good to eat before going to sleep. Casein, MPI, cottage cheese are all great. Pairing them with some healthy fat is good too, it will help the digestion of the protein.
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    You have it on a regular basis too babe, and you're showing great progress! Good post BTW

    But yeah, having a pre-bed, slow digesting snack is great - you're asleep a long time and you're metabolism doesn't slow that much, so you should have something to tide you over.
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    I have a casein shake before bed most nights. I feel great when i get up in the morning
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    A shake before bed is one of the best things you can do for muscle gain or fat loss.
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    Shake before bed is highly over appreciated. It is good and some don't like eating before bed so thats fine but it is no more beneficial than a whole food meal. I also believe the whole "eat something so that you o no don't go catabolic" when you sleep is dumb as well.
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    Quote Originally Posted by bolt10 View Post
    Shake before bed is highly over appreciated. It is good and some don't like eating before bed so thats fine but it is no more beneficial than a whole food meal. I also believe the whole "eat something so that you o no don't go catabolic" when you sleep is dumb as well.
    Agreed. It'd rather my body focus on hormone production and rest than digestion. Just my 2 cents.
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    I always get a kick out of people that time food intake, I wish I had that luxury. It's a pain in the azz just to get calories in. I do actually take protein before bed, but it's just because I have no other time to do it.

    I stuff myself all day long, it's a major chore. I wish they would invent a pill that is 4000 calories with the right carb/fat/protein split.

    Anyway, I do think it's a good idea before bed. I feel a bit less taxed when I wake up in the AM...that might be BS though.
    Last edited by stormecho; 08-28-2008 at 07:57 AM. Reason: more info.
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    Quote Originally Posted by bolt10 View Post
    Shake before bed is highly over appreciated. It is good and some don't like eating before bed so thats fine but it is no more beneficial than a whole food meal. I also believe the whole "eat something so that you o no don't go catabolic" when you sleep is dumb as well.
    any documentation or readings to back this up or is it personal opinion
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    I know drinking a shake before bed worked great for me during my last bulking cycle. It was the only thing I changed at that time so the benefits was real because weight started to really climb with in a few weeks.
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    Quote Originally Posted by SilentBob187 View Post
    Agreed. It'd rather my body focus on hormone production and rest than digestion. Just my 2 cents.

    I never thought about that
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    Quote Originally Posted by vinny32 View Post
    any documentation or readings to back this up or is it personal opinion
    personal opinion...but is there any documentation that drinking a shake with casein does anything special?
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    Remember though..when you're not eating for 8 hours stress hormones (epinephrine anf glucagon) will be higher due to low blood sugar. Stress hormones does attack muscle tissue so a shake before bed is better than nothing at all.
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    I take ZMA before bed....and calcium inhibits absorption of Zinc, so no food before bed for me........Sleep is really improved with ZMA
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    i definitely felt better when i could afford casein before bed. i'd wake up ready to rock - actually jumped out of bed for the couple weeks i did it. and your body grows primarily at night - why not take protein at that time? to me that would be like saying "psaw, i don't need that 30 minute post workout window, i'll just get some fries instead..."
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    It's not really a "myth", as casein is proven to be slower digesting, and thus helps against catabolism, but I think casein shakes are just a dumb idea and a waste of money. Drink some milk, it's 80% casein.

    Sidenote: I drink my final protein shake right before bed with 2 cups milk and 1 scoop of whey protein (26g protein), sometimes with some grape nuts and reduced fat peanut butter thrown in.
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    Quote Originally Posted by suncloud View Post
    i definitely felt better when i could afford casein before bed. i'd wake up ready to rock - actually jumped out of bed for the couple weeks i did it. and your body grows primarily at night - why not take protein at that time? to me that would be like saying "psaw, i don't need that 30 minute post workout window, i'll just get some fries instead..."
    I agree
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    Quote Originally Posted by MrBrightside View Post
    It's not really a "myth", as casein is proven to be slower digesting, and thus helps against catabolism, but I think casein shakes are just a dumb idea and a waste of money. Drink some milk, it's 80% casein.

    Sidenote: I drink my final protein shake right before bed with 2 cups milk and 1 scoop of whey protein (26g protein), sometimes with some grape nuts and reduced fat peanut butter thrown in.

    I fully agree
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    Quote Originally Posted by Omen View Post
    I take ZMA before bed....and calcium inhibits absorption of Zinc, so no food before bed for me........Sleep is really improved with ZMA
    As a suggestion, take your ZMA 30-45 minutes pre-bed, then have your casein shake/cottage cheese right before bed. Gives the ZMA time to absorb properly and minimizes the calcium interference.
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    Quote Originally Posted by Steveoph View Post
    As a suggestion, take your ZMA 30-45 minutes pre-bed, then have your casein shake/cottage cheese right before bed. Gives the ZMA time to absorb properly and minimizes the calcium interference.

    Thanks, I'll try this too.
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    I blend a half cup of cottage cheese,a cup of calorie countdown chocalate milk and i teaspoon of PB.I only add the PB if i'm bulking.
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    thats me just done a Casein shake with 48g of protein,200 cals and 1g fat/carbs plus the pint of milk before i go to bed. Feel great when i wake up
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    Quote Originally Posted by SilentBob187 View Post
    Agreed. It'd rather my body focus on hormone production and rest than digestion. Just my 2 cents.
    Totally agree. I used to ALWAYS eat a casein shake before bed. I would wake up not hungry and not rested. I can eat more calories during the day when I don't eat before bed. I just eat a whole food meal an hour or so before bed and I sleep better and I wake up with a better appetite. I learned a lot about this from other forums on here on this topic. A full nights sleep is anything but catabolic. Sleep is for resting,not digesting. That's what works for me but I know everybody is different.
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    Does anyone have cottage and some nuts before bed? When I cut I just have cottage cheese but now I started a bulk so I wanted to have some nuts at night... Should I just stay with the cottage cheese?
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    Quote Originally Posted by Nacho1545 View Post
    Does anyone have cottage and some nuts before bed? When I cut I just have cottage cheese but now I started a bulk so I wanted to have some nuts at night... Should I just stay with the cottage cheese?
    i'd do 2 eggs w/ 1 white and a serving of pb. (the egg white helps complete the protein of the pb).
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    Quote Originally Posted by planetfuzz View Post
    Totally agree. I used to ALWAYS eat a casein shake before bed. I would wake up not hungry and not rested. I can eat more calories during the day when I don't eat before bed. I just eat a whole food meal an hour or so before bed and I sleep better and I wake up with a better appetite. I learned a lot about this from other forums on here on this topic. A full nights sleep is anything but catabolic. Sleep is for resting,not digesting. That's what works for me but I know everybody is different.
    Sometimes on nights before the days that I am off of work or going in to work late, i go to bed late and sleep for 10-11 hours, so there is NO WAY I could not eat something before going to bed on those nights (3 times a week, normally) ... there's no evidence that your body's ability for hormone production or rest is inhibited by digestion (at rest/sleep), especially when your doing nothing but at rest during the night...remember, this is not during the day when your doing activities, stress, and exercise.

    This is what I can attest to:
    Nothing before bed except water and a banana...= no weight gain for me for 5 str8 weeks

    One cup of milk, 2 slices wheat bread, 2 tb omega3 peanut butter, one scoop protein powder, one half chicken breast for 5 str8 weeks = nice solid weight gain

    Over time i started to see the difference in both body composition and feeling upon awakening. This, of course, is not for everybody, but it worked for me tremendously.
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    Oh yeah, after 5 weeks, i did not have excessive weight gain. My LBM actually went up.
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    It seems like everytime someone asks what i would assume is a simple question on here, suddenly theres about 3-4 different opinions!

    It would seem we (people in general) still know very little regarding our bodies and how they work, surely if we knew then there would be definitive do's and donts for this sort of thing?
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    Quote Originally Posted by Nacho1545 View Post
    Does anyone have cottage and some nuts before bed? When I cut I just have cottage cheese but now I started a bulk so I wanted to have some nuts at night... Should I just stay with the cottage cheese?
    I have cottage cheese and some almonds every night. Not too much however.
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    Quote Originally Posted by MrBrightside View Post
    It's not really a "myth", as casein is proven to be slower digesting, and thus helps against catabolism, but I think casein shakes are just a dumb idea and a waste of money. Drink some milk, it's 80% casein.
    It's also loaded with sugar.
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    sugar = carbs = lower growth hormone response. your growth hormone cycles three times in a 24 hr period, with the largest response 1 hour after bed. any carbs taken within 2 hours of that will blunt that response. if you have to eat, do chicken cooked in olive oil. or stick with casein.
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    Quote Originally Posted by MacTech View Post
    I have cottage cheese and some almonds every night. Not too much however.
    My only problem is that nuts are my weakness... I end up having way too much.. I have almonds, walnuts and peanut butter.. Then sometimes I will have some honey mixed with the nuts... I saw some GREAT gains by adding this at night :bb3:

    but I also saw some fat gain...
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    After switching from cottage cheese to casein shakes before bed I've seen great results and improvement. I also take in some natty PB.

    I'm not going to argue with the guys that don't think it's necessary, but I definitely think that you're better off taking in protein before bed; however, sometimes I don't go to bed for 2-3 hours after taking in my shake. That way, it only digests for another three hours or so and you get your hormone production kicking as well. Seems good to me.
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    I always eat something like a salmon filet,some veggies,glass of milk,some beans,and some walnuts. I eat it about an hour and a half before bed. I personally fall asleep a lot faster if I haven't just eaten. I have defiantly been making gains. I really think this is one of those things that it works different for everybody.
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    Quote Originally Posted by suncloud View Post
    sugar = carbs = lower growth hormone response. your growth hormone cycles three times in a 24 hr period, with the largest response 1 hour after bed. any carbs taken within 2 hours of that will blunt that response. if you have to eat, do chicken cooked in olive oil. or stick with casein.
    So let's say I'm at school all afternoon and evening... and then I work out at 8PM or 9PM...

    It's bad that I'm taking shake post workout that's milk, protein powder, oatmeal, an egg, a spoon of pb, and some olive oil and then passing out a couple hours later?

    Am I better off just using like water and protein powder?
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    Quote Originally Posted by iDShaDoW View Post
    So let's say I'm at school all afternoon and evening... and then I work out at 8PM or 9PM...

    It's bad that I'm taking shake post workout that's milk, protein powder, oatmeal, an egg, a spoon of pb, and some olive oil and then passing out a couple hours later?

    Am I better off just using like water and protein powder?
    eek. thats a hard call. pre workout is very important, so carbs and protein would be a good choice. post workout (since you're going to bed so soon after) i'd mix it with water, an egg, PB and olive oil. mono fats won't hurt you in the least, and the cholesterol is the same. just carbs that close to bed are something to watch out for, but 10g of it won't mess you up. if you try to get 50g of protein in by drinking milk, then you're in trouble with the carbs - 75 grams of it. if you get out of the gym at 9, and stay up 2 hours after, it really doesn't matter if you carb up or not though.
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    I see, yeah, I don't pass out immediately after I drink the shake. I probably go to sleep a couple hours later and have trouble falling asleep right away anyway.

    I don't really drink milk like some of the people on here (like half a gallon or a gallon a day) for protein. I just figured it's more calories in my shake than just water even though a water based shake goes down easier for me.
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    Quote Originally Posted by dsade View Post
    It's also loaded with sugar.

    Milk is low glycemic, not much to worry about
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    Quote Originally Posted by dsade View Post
    It's also loaded with sugar.
    Most people who drink the casein shakes mix it with milk anyway, so I don't see the big deal here.
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    So annoying about dairy and ZMA. I think protien is a little more important because I am young and dont gain weight easy but I really like the idea of the ZMA before then the shake right before bed. I am just going to take a small one. 8 ounches of milk and 1 scoops muscle milk is enough! I guess this will make me wanna go buy ZMA again.

    Also my dad is 58 and swims and goes on long (3 hour) walks should I have him take this?
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