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.

 

[oar1125]

how about 2 cups 1% fat milk, a little over half cup of cottage cheese, scoop of protein powder, and a few blueberries blended together into a shake? SHould I take the blueberries out and replace them with something or neither?

 

[JKurz1]

The question really was about fats yeah or neh.....I would NIX the carbs prebed....this meal is honeslty while I am laying down, so carbs are NOT necessary and will lead to fat storage....I just dont know if with my casein shake, and cottage cheese (dry curd) if I should incorporate flax, almonds, walnuts, or no fats at all......

 

[Paolo]

When i workout I have my PWO of 50g dextrose 50g whey within 30 mins of working out. 1 hour after my PWO shake I will then have 3 teaspoons of ANPB and a couple of small chicken steaks (390 cals, 40g protein). Ive been doing this for a while now, im in a bulking phase.

Is this ok?

 

[Lifterforlife]

Fats(good fats), fiber, or both, doesn't really make that much of difference. No need to be quite so anal about it really. Just have a good quality protein and add what you want. If you have a set calorie amount, then make it fit.

 

[alex2678]

Fats(good fats), fiber, or both, doesn't really make that much of difference. No need to be quite so anal about it really. Just have a good quality protein and add what you want. If you have a set calorie amount, then make it fit.

Agreed. There's been a ton of articles lately in the mags about these "prebed meals" and the following page there's an advertisement for some "nighttime growth formula" or whatever. Not much muscle, if any, is going to be lost during an 8 hour fast. If you're getting your total daily calories in during the day you're good to go. Going 5 hours without eating a meal every so often shouldn't send you into panic mode about losing size. I don't ever remember reading about bodybuilders in the 70's getting this specific with their diet and they all grew just fine. Thoughts on this Lifter?

 

[Lifterforlife]

Yeah, we never had to eat every 3 hrs. or anything like that. We ate, when bulking, tried to keep from having an empty stomach, but were not anal about having meals.

How many meals are fully digested in 3 hrs. anyway, considering most of us eat mixed meals?