Overnight Eating Plan - AnabolicMinds.com
    • Overnight Eating Plan



      By Flex Staff

      What you eat before, during and after you sleep can make your physique an overnight success. Bodybuilders need sleep to grow. The optimum amount is eight hours for most hard-training bodybuilders who want to continue adding muscle mass. During this time, you may not burn as many calories as you do at other times of day, but you nonetheless still burn calories. If you’re a typical trainer, you don’t get up to eat in the middle of the night. Your body turns to muscle mass for energy while you sleep, burning up the precious muscle you worked to acquire during the day. It’s a conundrum. Sleep means growth, but it also means the breakdown of muscle tissue for energy.

      How your body responds to this lengthy fast is also an important part of the equation. Some bodybuilders can go for hours without eating with minimal negative impact on their physiques. Others, though, must eat every few hours if they want to keep the lean mass they’ve built. Hardgainers in particular may have a lot of difficulty holding on to muscle mass throughout the night if they don’t take precautions to protect it. This article will outline the basics of what to do before, during and after sleep to make the most of your muscle mass.

      BEFORE YOU SLEEP

      FOUR HOURS BEFORE BEDTIME

      Your last large whole-food meal of the day should come about four hours before you sleep. This meal should include a large serving of protein — 40-60 grams (g), depending on your size and daily metabolic needs. Good choices are a large steak, a large piece of fish or a couple of chicken breasts. In addition, eat a large serving of vegetables or salad.

      Keep carbohydrates on the low side, because your energy needs are lower than they are at other times of day. If you’re a dieting bodybuilder, avoid complex carbs at this time. If you grow or add bodyfat easily, eat no more than a small portion of complex carbs — half a yam, a half cup of white or brown rice or half a mediumsized baked potato. Hardgainers need more calories overall and can eat a regularsized portion of complex carbs with their last large meal of the day — a fullsized baked potato or yam, or a full cup of white or brown rice.

      TWO HOURS BEFORE BEDTIME

      Have another small wholefood meal. All bodybuilders can take in 20-40 g of protein. Luncheon meat, a chicken breast, boiled eggs and cottage cheese are good sources of protein at this time. Hardgainers can also take in complex carbs, but should opt for smaller servings than at the last large meal. Recommended portions include a small baked potato, half a yam and a slice of whole-grain bread. Dieting bodybuilders or those who gain bodyfat easily should avoid carbs at this meal.

      RIGHT BEFORE BEDTIME

      Sometime in the 30 minutes before you go to bed, take in 20-40 g of casein protein. Micellar is the best type of casein protein for this time period, because it stays with your body for up to seven hours, providing aminos so your body won’t use muscle mass for energy. Mix the casein with water or milk (or a combination of the two). You mayalso include a portion of fruit (a banana, half of a cantaloupe or honeydew melon, a large pear or a large apple) whether you are a hardgainer or a dieter. The fructose will help stock your liver glycogen, which will prevent you from going catabolic sooner during the night. If the concept of taking in carbs before crawling into bed makes you paranoid, just stick with a protein shake.

      DURING THE NIGHT

      MIDDLE OF THE NIGHT

      One of the best ways to prevent your body from getting catabolic and tearing down muscle tissue is to provide it with protein during the night. You might not want to set your alarm to wake yourself up, though — the disruption of sleep is a tradeoff that might not be worth the advantage of an extra protein shake. However, if you tend to wake up in the middle of the night, pound down 20-40 g of casein protein. Consider making this shake in advance (perhaps at the same time as your bedtime drink), so you won't have to invest more time or energy in preparations.

      By consuming a shake at the midpoint of the night, you effectively end the fasting phase that naturally occurs during sleep. Your body will have to go only four hours without food at any point around the clock. This is a huge advantage in helping prevent muscle breakdown.

      AFTER YOU SLEEP

      WHEN YOU WAKE UP

      Right after getting out of bed, have 20-40g of whey protein mixed in water. Whey is one of the most quickly absorbed proteins. The faster you get it into your body, the sooner the amnios will be available to end the catabolic process of tearing down your muscle mass. You may also eat one or two pieces of fruit, such as bananas, cantaloupe or pears. This minimeal is a good choice for all — hardgainers, dieters, and those who tend to retain fat. At the beginning of the day, all bodybuilders need quickly absorbed aminos and the quick shot of energy that comes with fruit. You'll restock liver glycogen and convince your body to stop using amino acids as fuel and use more glucose.

      Afterward, take a shower or do whatever you do to start the day, and then have breakfast.

      BREAKFAST

      This is one of the most important meals of the day, but if you've already eaten your wake-up meal, you've already addressed some of the most critical bodybuilding nutrition issues. At this point, eat a normal breakfast — four whole eggs, lean breakfast meat, another piece of fruit and a portion of oatmeal. A good-sized breakfast with protein and carbs will help fuel your day. Hardgainers should eat as much as they reasonably can. Dieters should go a little lighter on carbs, eating a smaller portion of oatmeal and one peice of fruit with their morning meals.

      If you don't eat a wake-up meal, make some adjustments in your breakfast. Whole eggs contain protein and healthy fats, but the fats in the yolk slow down digestion of protein. If eggs are part of your first meal of the day, you'll be better served by eating egg whites to more quickly deliver amino acids to your bloodstream and end muscle breakdown.

      You can improve your bodybuilding regimen greatly by making your nights less catabolic. Doing that, you'll be better able to retain the muscle tissue you've worked so hard to build. Implementing a solid nutrition program before, during, and after sleep can be one of the best ways to see dramatic improvements in your physique. Follow these tips to keep your body growing 24 hours a day.


      - See more at: http://www.flexonline.com/nutrition/....WydDSacr.dpuf
      Comments 35 Comments
      1. ThaGerGuy3000's Avatar
        ThaGerGuy3000 -
        I will try what Jamie Lewis advises and have a shake ready in my bathroom to knock back during the midnight piss.

        Other than that would't be a fatty meal a few hours before sleep be awesome since fat gets digested slower than carbs?
      1. MANotaur's Avatar
        MANotaur -
        This article is bro-science at its best
      1. keithgeiling's Avatar
        keithgeiling -
        Originally Posted by MANotaur View Post
        This article is bro-science at its best
        THIS^^^^^^^
      1. MANotaur's Avatar
        MANotaur -
        Originally Posted by keithgeiling View Post
        THIS^^^^^^^
        It doesnt even come close to mentioning anything about nutrient partitioning, insulin resistance, gh-upregulation, increased igf sensitivity, basically everything that,endocrinologically and physiologically speaking (aka truth) that happens when your sleeping and or repairing muscle tissue. This is a recipe to get fat unless you happened to train about an hour before you went to bed lol
      1. rhoadx's Avatar
        rhoadx -
        what a joke
      1. VolcomX311's Avatar
        VolcomX311 -
        this was ridiculous
      1. keithgeiling's Avatar
        keithgeiling -
        Originally Posted by MANotaur View Post
        It doesnt even come close to mentioning anything about nutrient partitioning, insulin resistance, gh-upregulation, increased igf sensitivity, basically everything that,endocrinologically and physiologically speaking (aka truth) that happens when your sleeping and or repairing muscle tissue. This is a recipe to get fat unless you happened to train about an hour before you went to bed lol
        I agree.. With all the studies of maximum growth happening while in REM sleep, I think it would be crazy to wake yourself to do anything. But I've seen crazier things.
      1. MuscleBound1337's Avatar
        MuscleBound1337 -
        This is just hilarious.
      1. the Phoenix's Avatar
        the Phoenix -
        One never knows if this diet works until one tries it....I will consider it.:saevilw:
      1. I know's Avatar
        I know -
        Originally Posted by the Phoenix View Post
        One never knows if this diet works until one tries it....I will consider it.:saevilw:
        Looks like you need a weight loss diet not a bulking diet. Just saying pal
      1. sweatymoo's Avatar
        sweatymoo -
        Originally Posted by I know View Post

        Looks like you need a weight loss diet not a bulking diet. Just saying pal
        Oh snap... Keep in mine we try to stay encouraging here... With 8 posts, I wouldn't burn any bridges, pal
      1. sweatymoo's Avatar
        sweatymoo -
        Originally Posted by sweatymoo View Post

        Oh snap... Keep in mine we try to stay encouraging here... With 8 posts, I wouldn't burn any bridges, pal
        *mind
      1. romangod's Avatar
        romangod -
        The consensus is there is no consensus.
      1. aLinux's Avatar
        aLinux -
        Hmm, if you're filthy rich and on steroids and looking forward to a heart attack in your middle yrs.
      1. shedman's Avatar
        shedman -
        "Sleep means growth, but it also means the breakdown of muscle tissue for energy" I call bro-science on this, food remains in your system for 16 hours after eating and will continue to leach aminos meaning a steady supply.

        Eating during the night is fine is you’re a sumo wrestler but for the average bodybuilder you would be better served by getting 8 - 10 hours unbroken sleep.

        I run lean gains and I am in the best shape of my life (38), I fast for 16 - 20 hours daily and I am stronger than ever. I train fasted and eat 3 or four hours after finishing lifting. It has been proven that eating too much too soon after lifting is counterproductive to effective digestion. Where do you think all the blood is after training, it’s in your muscles and carrying away all the waste products your muscles produce.

        Digestion requires a massive amount of blood and energy which is why training on a full stomach is a bad idea. You only have so much blood in your system and if you’re asking your muscles and your gut to use it at the same time, something has to give.

        The human body will only grow a finite amount of lean tissue so stuffing more food in only leads to fat gain, that is unless your chemically enhanced and even then the best way to eat is to eat just enough.

        All this nonsense about food, food timing isn't all that important, what is important is maintaining a small calorie excess over a period of several days, your body is adept at smoothing out the bumps which is why weight loss and weight gain tends to come in spurts. Eating a little less one day and a little more the other doesn't hurt.

        Gains come with hard work and consistency over a long period of time. Enjoy your food and sleep and don't worry about your muscles falling away because you missed a shake or didn’t eat 1000cals right before bed.
      1. MANotaur's Avatar
        MANotaur -
        Originally Posted by shedman View Post
        "Sleep means growth, but it also means the breakdown of muscle tissue for energy" I call bro-science on this, food remains in your system for 16 hours after eating and will continue to leach aminos meaning a steady supply.

        Eating during the night is fine is you're a sumo wrestler but for the average bodybuilder you would be better served by getting 8 - 10 hours unbroken sleep.

        I run lean gains and I am in the best shape of my life (38), I fast for 16 - 20 hours daily and I am stronger than ever. I train fasted and eat 3 or four hours after finishing lifting. It has been proven that eating too much too soon after lifting is counterproductive to effective digestion. Where do you think all the blood is after training, it's in your muscles and carrying away all the waste products your muscles produce.

        Digestion requires a massive amount of blood and energy which is why training on a full stomach is a bad idea. You only have so much blood in your system and if you're asking your muscles and your gut to use it at the same time, something has to give.

        The human body will only grow a finite amount of lean tissue so stuffing more food in only leads to fat gain, that is unless your chemically enhanced and even then the best way to eat is to eat just enough.

        All this nonsense about food, food timing isn't all that important, what is important is maintaining a small calorie excess over a period of several days, your body is adept at smoothing out the bumps which is why weight loss and weight gain tends to come in spurts. Eating a little less one day and a little more the other doesn't hurt.

        Gains come with hard work and consistency over a long period of time. Enjoy your food and sleep and don't worry about your muscles falling away because you missed a shake or didn't eat 1000cals right before bed.

        All good points and well said brother. I dont agree 100 percent on somethings you said and nutrient partitioning (ultimate Reason for digestion) and is a little more complex than just blood flow. Even though your right about having x volume of blood at any given time-the body has the ability to produce more/excess in times of need such as stress or for tissue development or for other phyaical processes.
      1. Adrena1ine's Avatar
        Adrena1ine -
        LOL at people crying about waking up in the middle of the night to eat... If your one of the few who actually sleeps a full 8 hrs without waking up once you're a rare breed.
      1. MANotaur's Avatar
        MANotaur -
        Originally Posted by Adrena1ine View Post
        LOL at people crying about waking up in the middle of the night to eat... If your one of the few who actually sleeps a full 8 hrs without waking up once you're a rare breed.
        I do...everynight..usially 9 actually
      1. MANotaur's Avatar
        MANotaur -
        Originally Posted by Adrena1ine View Post
        LOL at people crying about waking up in the middle of the night to eat... If your one of the few who actually sleeps a full 8 hrs without waking up once you're a rare breed.
        And nobody is crying about it-its just plain wrong. Basic physiology dictates that it is. Just becauase it came from a muscle magazine doesnt make ot true or worth trying. If you like it and your some physiological or genetix anomaly that can do this and pack on anything but fat- by all means do it
      1. Adrena1ine's Avatar
        Adrena1ine -
        Originally Posted by MANotaur View Post

        I do...everynight..usially 9 actually
        Whatever you're taking I need some...

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