Preventing Catabolism At Night

[Tom Treutlein]

Okay well the main point of the thread was to ask what a good source of protein would be (and how much) to prevent catabolism overnight. I got a thing of cottage cheese with 5 servings for maybe $2 and it has 12 grams of protein per serving. I'm wondering how much of this I should be having. I hear it's one of the best ways to prevent catabolism over the 8-hour rest period.

Also, I like to fill most of my day with whey protein shakes as my main method of getting protein. Is it okay if I do this, or will I be catabolic most of the day? Assuming I'm having a 22 gram scoop every 2-3 hours, or a 44 gram shake (2 scoops) every 4-5 hours (depending on how big a shake I want). I'm pretty sure it'd take longer for me to go catabolic than that, even though whey digests fairly quick. Aside from that, I'm sitting around most of the day (when I'm not working) so I wouldn't think I'd go catabolic at all.

 

[Stryc-9]

Are you worried about your muscle mass wasting away?? That's not going to happen unless you're consistently eating below maintenance calories and/or over-training. Just be sure and eat adequate calories for your body weight and you'll be just fine, even if you miss a meal here and there. I highly suggest going for real foods (chicken, fish, beef, etc.,) not only for satiety but also for the complexity of the macronutrient matrix (cannot be rivalled by a shake!). But yah, in a pinch, the whey will do the trick.

Oh, and yah, cottage cheese is a good choice for night time. Maybe two servings of that? Depends on your goals, etc., Good luck dude.

 

[Tom Treutlein]

Thanks man. Goals are to just put on some more lean mass. I'm 180 now, maybe 13-15% bodyfat.

I'll use tuna once in awhile for protein, and chicken when I can. The thing is, it's more expensive than a shake (especially the price I get my powder for) - and the whey has a full AA chain. Thanks though, I was a bit afraid of it wasting away, but I guess I shouldn't be.

Assuming I can't down the cottage cheese, what should I use at nighttime? A scoop of whey and maybe some tuna?

 

[HAYEZ]

i usually save my shake for the last meal of the night before bed...you can try turkey chicken beef tuna etc...during the day,,you are really better off with real food instead of shakes

 

[Stryc-9]

If you're taking whey at night, I would mix it with some fat rather than more protein (like the tuna). Throw in some natty peanut butter (a tablespoon) or some flax/fish oil. Even a tablespoon of olive oil would work. The idea is to get something in the gut that will digest relatively slowly while you're sleeping.

But yah, don't worry too much about losing muscle - the stress from worrying is bad for your gains too!!

 

[EL GAUCHO]

Adding some fibre will slow the digestion.
Try Psyllium Husks and add those to your shake.

 

[Isaac79]

If you want to drink a shake before bed, try to get casein, whey absorbs very quickly and is best when used postworkout, but whey can also be used throughout the day. I'm sure the guys on the board could suggest some good cheap casein protein shakes.

 

[EL GAUCHO]

Met-Rx and the "Chemical Nutrition" range are good casein proteins: although not cheap.
Not enough Casein around IMO, whey is over-hyped and over-stocked.

 

[obiwan9962]

good stuff

 

[mr_fitness]

Adding some fibre will slow the digestion.
Try Psyllium Husks and add those to your shake.

Psyllium Husks lower the GI very much!

I Cant do a diet without Psyllium Husks. I add it to every meal i eat except postworkout drink, and the meal after that.