How important is pre sleep nutrition?

[trtchin]

Im starting a cut so I am rethinking my macros and meal timing. I often had a casein shake before bed if it fit in my daily macros but now looking to cut it out.

If I eat dinner at 7.30 pm and go to bed at 10.30 pm does it really matter if I don't have pre bed nutrition assuming of course I hit all my macros already?

 

[AlexDavis43]

Im starting a cut so I am rethinking my macros and meal timing. I often had a casein shake before bed if it fit in my daily macros but now looking to cut it out.

If I eat dinner at 7.30 pm and go to bed at 10.30 pm does it really matter if I don't have pre bed nutrition assuming of course I hit all my macros already?

It's fine. Three protein-rich meals spaced throughout the day + hitting your macros = gtg.

 

[HUGE McBIGLARGE]

I try to eat all my meals as soon as possible so that I can go to sleep on the most empty stomach possible.

The emptier my stomach, the better I sleep.

I figure sleep is going to be more conducive to good health than spaced meals.

And isn’t it debunked that you need to space your protein out?

 

[Joeblack]

Timing really doesn't matter as long as you're having more than 1 meal a day. So 2 to xxx number it means is good. Also they tested ppl that ate 100g of protein and 12 hours later still had elevated amino acids levels. Just get your macros and protein goals per day.

 

[AlexDavis43]

I try to eat all my meals as soon as possible so that I can go to sleep on the most empty stomach possible.

The emptier my stomach, the better I sleep.

I figure sleep is going to be more conducive to good health than spaced meals.

And isn’t it debunked that you need to space your protein out?

It has not been debunked

 

[AlexDavis43]

Timing really doesn't matter as long as you're having more than 1 meal a day. So 2 to xxx number it means is good. Also they tested ppl that ate 100g of protein and 12 hours later still had elevated amino acids levels. Just get your macros and protein goals per day.

Yeah but muscle protein synthesis has refractory periods. Elevated amino acids all day doesn't mean you're synthesizing muscle all day. It happens in bursts, then takes a break.

2 protein-rich meals is better than 1, 3 is better than 2, diminishing returns after 4.

 

[Dunkirk]

There's a study that was conducted that eating too much before going to bed messes with your circadian cycle, reducing fat loss. So you're better off eating your food during the day. Lines up with what was posted earlier too.

 

[AlexDavis43]

There's a study that was conducted that eating too much before going to bed messes with your circadian cycle, reducing fat loss. So you're better off eating your food during the day. Lines up with what was posted earlier too.

There was another study on blood glucose control. Shifting meal timing earlier in the day resulted in lower blood glucose levels. Maybe due to better sleep quality, circadian rhythms etc

Main takeaway: don't have your biggest meal right before bed.

 

[trtchin]

Thanks everyone! A pre bed meal never impacted sleep quality for me but good to know it doenst have any negatives to get rid of it assuming quality and enough protein thr rest of thr day

 

[Mac11wildcat]

Yeah but muscle protein synthesis has refractory periods. Elevated amino acids all day doesn't mean you're synthesizing muscle all day. It happens in bursts, then takes a break.

2 protein-rich meals is better than 1, 3 is better than 2, diminishing returns after 4.

Not so sure this is true when gear is in play. MPS is kinda always on for us.