PREBed Meal...

[JKurz1]

My final meal is approx. 5 minutes before bed and I am having a struggle figuring out these final macros. My diet is pretty much spot on right now, gaining 1-2lbs every 2 weeks....need to lose the cardio or maybe get aq tad dirtier.....anyways, I'm reading more and more about NOT including fats in your prebed meal, but including fiber to slow absorption. Fats = energy, so what is the point if you will be sleeping? THoughts?

 

[calitrainman]

I've heard conflicting arguements on this too. A slow-digesting protein (such as milk/cottage cheese) sounds like a good start. Using fats before bed is more energy per gram, but also slows digestion (which is why it's not a very good idea to blend ANPB in with your PWO shake) Fibrous carbs can aid in a slower digestion too, but you'd have to eat a lot more to get the same energy. If you're looking to GAIN weight, go with the fats...you'll need to be slightly above your maintenance cals everyday (as you know), so going w/ fats vs. carbs would be the easiest way to meet that.

Hope this helps!

 

[Rainbows]

Insulin usually interferes with sleep. 2 hours before bed is best. I have cottage cheese and some almonds.

 

[oar1125]

so what should i be eating if im cutting. this is my hardest meal because when i get home late im starving but hate ruining the days good eating my eating shit right before bed? Any good prebed meal recommendations would be greatly appreciated!!!!

 

[calitrainman]

If you stick with a low-glycemic carb source, insulin levels shouldn't be that big of a problem. Just make sure it's a source such as oatmeal, or fibrous veggies when cutting. For a long time, I was using 1cup cooked oatmeal and 1/2 cup cottage cheese....experienced no trouble with this. This meal is only about 230cals. Try some sugar-free jelly or other sweetener for the oatmeal if desired.

 

[Lifterforlife]

Just have a low glycemic meal. Whatever you want to fit your calorie needs, nothing to raise blood sugars. This does not have to be the same thing every night. Sometimes I will have a shrimp salad with an oily dressing. Sometimes an omlette. Sometimes some almonds, cottage cheese, and veggies. My favorite and more usual than not is a blend of casein protein, fats and fiber. This will be cottage cheese, sprinkle flax meal on top(takes care of the fats and fiber), and then my favorite sugar free jello mix. Mix it up with a spoon, and nice and tasty.

 

[JKurz1]

how close to bed...sometimes Im eat, brush my teeth, bed.......digestive enzymes work wonders...I can do a 4 course meal, pop an enzyme and crash......got to, cardio first thing...well, a brisk incline walk...30 mins. abs

 

[Lifterforlife]

Shortly before bed, varies, but not long. About enough time as you say most of the time to brush my teeth, etc. and get into bed.

 

[JKurz1]

SO my shedule looks like:

TRAIN

SHAKE - whey, oats, dextrose and creatine....
shower, do house shiznit

1.5 hrs later
large casein shake
cottage cheese
would you add almonds or flax or neither

than it's 5 minutes to bed.....

 

[Lifterforlife]

Pretty much....also another favorite of mine is cottage cheese and a cup of blueberry yogurt(very low sugar) mixed together. Kind of like an ice cream almost. Plenty of good casein protein.