Eating before bed

[wild_wild_wes]

I posted a thread a while back about recovery periods and strength training. I got this advice:

As for the sleep/fuel thing, your muscles repair (anabolic state) themselves the most while you sleep. However, you need fuel while you sleep. In other words, you need to eat before you go to bed so your body has nutrients to repair your muscle with. Eating before bed is important because when you sleep, your body goes on an ~8hr fast. During this time your body will either eat itself (catabolic state) or the food in your stomach. So make sure your body has something to use at night or else it will eat itself. There are 2 things that will help your body recover more than any other without the use of steroids: Food and sleep

Okay. So, what is a good meal to have before bed, one that won't give you indigestion? An upset stomache can interfere with sleep.

[GTF425]

Optimum Nutrition 100% Gold Standard Whey - 2 scoops
2 Bananas

[MrRightWing]

While whey is a great form of protein, you should look into taking Casein protein before bed (Gold Standard is a great brand). Your body absorbs this form of protein much more slowly so that you can get a consistent rate of protein in your system while sleeping.

[GTF425]

While whey is a great form of protein, you should look into taking Casein protein before bed (Gold Standard is a great brand). Your body absorbs this form of protein much more slowly so that you can get a consistent rate of protein in your system while sleeping.

I'm just too cheap/lazy to buy more than one protein powder.

[wild_wild_wes]

What about whole milk?

[VooDoo6Actual]

Some of what is being said is not necessarily true. Just to clarify.

The PER (Protein Effieciency Ratio) ONLY rates Albumin @ 4.0. Egg whites (Albumin) are the best & most assimilative form of protein. Better than Whey or Casein (which is non fat milk solids in reality) Casein is inexpensive, readliy affordable, NOT as assimilative to the body as Egg Whites. Positive Nitrogen Balance is important for creating an Anabolic tissue building state for the body. Will the others work sure, but it's slower, some people can't assimilate milk proteins, allergies, mucus production etc. Complete Amino Acid profile is the key to assimilation & conversion.
Remember that excess protein gets converted to FAT etc.

Old school but, Dessicated liver is another way to get quality good protein into body.

Here's a Biological availability PER chart

This one rates it (Albumin) 3.92 (but still the highest) I have seen others 4.0 on PER chart

http://www.abcbodybuilding.com/proteinanalysis6.pdf
You'll notice Egg Whites, Fish & Beef the highest then followed by Casein. The reason is really simple. All the better protein sources are simply more expensive & animal sources. Because they resemble BCAA profile the closest to humans etc.

HTH....

[QuickStrike]

I drink a protein shake before bed. And also eat a scoop of oatmeal the night before squats or deadlifts.

[Double3]

Protein and fats.

Handful of almonds, greek yogurt, shake, always a good choice.

[wild_wild_wes]

I've been trying 2 cups of whole milk before bed.

Well, I've been sleeping better. Beyond that I don't know.

[Hizzie]

1 cup cottage cheese
1 splenda packet
1 cup Oikos Greek yogurt

mix it all together and enjoy