Everyone gets so caught up when they think of nighttime nutrition or bedtime nutrition. See we know how important it is to be anabolic or in the state of muscle building and fat loss while we sleep but in recent years supplement companies have gone crazy with products that they claim can help us. So the average consumer gets too much information and they take no action. So without all the pricey supplements, what can someone do that wants to have a solid nighttime nutrition plan?
Well the first thing that you have to do is just relax and actually get a good nights sleep. See in todays society we are so stressed that we need things to relax us. So we end up eating a ton of sugar and fat which just causes us to gain weight and become depressed. As a result of this weight gain we have no energy,which causes us to drink more coffee so when we finally try to lay down at night we can’t. We end up getting very little sleep and we repeat the cycle the next day. So we just build fatigue. If we can’t get a solid nights sleep then how can we expect to be in a anabolic mode regardless of our nighttime nutrition?
So what’s the next step, assuming that we get a good nights sleep? Well the best plan for our nighttime nutrition is to consume a whey and casein protein blend. While most people just want to consume casein protein since it is slower digesting, they forget that whey protein will make you anabolic faster. So a good combination of whey and casein will elevate your protein synthesis immediately but also at a slower pace.
Fiber content is also huge in your nighttime nutrition plan. What most people don’t realize about fiber is that not only does it help us to digest our food slower, which means that we’ll have full for longer and our body won’t look to pull amino acids from our muscle cells. Plus, fiber will maintain a consistent blood sugar level,which is integral for our sleeping patterns. Since our bodies rely on 100% of fatty acid for energy while we’re sleeping, there’s no reason for us to raise our blood sugar levels and prevent fat burning.
So to sum up our nighttime nutrition plan we have to focus on getting about 30-40 grams of slow digesting protein with about 10 grams of fiber mixed in with water. It is also a good idea to add zinc and magnesium into your nighttime nutrition plan as they will help to elevate our anabolic hormones at night.