Iam trying to build muscle. I heard that carbs are bad before bed because fat is the primary energy source used when asleep. But than again dont I need carbs to build muscles?
A moderate amount of complex carb.s is ideal.....avoid quick digesting carb.s in large quantity....it's about spiking insulin and storage vs a slow burning source of energy/nutrition and reducing cortisol.
cottage cheese is ideal right before bed, it contains casien protein, few carbs. Carbs are your bodies main source of energy......how much energy do you need to sleep? a little? sure a little but not alot like cflight mentioned.......
i do 6 meals a day so first 3 meals are carbs n protein, last 3 are protein and fat. been working well so far.
Serious Nutrition Solutions
I do 2 scoops of now carbo gain (complex carbs) and one scoop of protein about an hour before bed. Im not getting fat.. And I like to feel somewhat full before bed..
I agree with the posts above. I think complex carbs are okay before bed.
I like my coconut oil before bed in the place of carbs.
keep in mind that even BCAA's/whey and lean protein will create an insulin spike. Almost any food will. Quick releases of glucose into the blood stream trigger a large pulse in insulin and thus a large increase in somatostatin which will suppress HGH. complex carbs do not create this large insulin pulse. Yes they will cause an insulin release, as will just a whey shake, however you tend to get the best of both worlds here. Also I don't necessarily recommend anyone slam down a meal IMMEDIATELY post training. Stretch, relax, catch your breath, let your CNS cool off and then eat. Digestion will be improved and the hormonal environment will be better suited to utilize the nutrients efficiently
I slam about 24 ounces + of skim milk with a tablespoon of flaxseed oil right before bed. I haven't gotten fat from it.
Also, I believe studies have shown that eating lots of calories before bed and later in the day hasn't shown to increase fat. BUT eating most of your calories in the morning/earlier in the day and not within 3 hours of bed has shown to increase mass-less fat loss (but I believe the study was only conducted on woman).
I don't have a link to the abstract but i'm sure you can google it.
Greek yogurt is good before bed too if you have to get up and pee in the middle of the night (I don't).
So if his prime concern is just gaining muscle, then insulin won't be so bad at all. But nobody wants to gain more fat than they have to during a bulk, sooo best avoid the giants fudge/chocolate sundae before hitting the sack.