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Dath
10-29-2012, 03:53 AM
THE BEST 5 NIGHTTIME SUPPS
Learn the A to Zzzzzz of supplements to build muscle mass while you're sleeping


If putting on muscle mass is your primary goal—and, really, what other goal is there?—then you probably already know that frequently eating ample amounts of protein is critical. You likely also know that getting 7—9 hours of sleep each night is a must for gaining muscle, because that's when your growth hormone (GH) levels peak. Yet that represents a long stretch when you neglect to give your body protein.


Would you go 7—9 hours without eating during the day? Not unless you want to look more like a marathon runner than a bodybuilder. Going that long without consuming any food puts your body in starvation mode, prompting it to steal amino acids from your muscle protein to convert to glucose to fuel your brain and literally break down your muscle fibers.


Although some obsessive-compulsive bodybuilders wake up in the middle of the night to eat and prevent this from occurring, a less extreme method is knowing what to take right before going to bed. Sleep on these five supplements—they will not only prevent muscle breakdown but also boost muscle growth while you slumber.


Casein Protein
Casein protein is the major protein found in milk. It makes up 80% of the beverage, with the rest being whey protein. Casein protein is a better choice than whey at bedtime due to its slow digestion and absorption rate. Your best bet is to use a protein powder that contains some micellar casein, an undenatured (unaltered) form of casein that will clump together in the stomach and form a gel, significantly slowing its digestion. This allows the protein to provide a slow and steady supply of amino acids to the body for up to seven hours, so it doesn't have to take them from your muscles. And if you take enough casein before bed, the extra will go to your muscles for growth.

Dose: Mix 40 grams of casein protein in skim milk or water, and drink it immediately before going to bed.


Flaxseed Oil
Flaxseed provides essential fats that offer numerous health and performance benefits, such as enhanced joint recovery and fat loss. It also makes a great addition to your casein protein shake before bedtime. The healthy fats slow digestion, further saving your muscle-fiber protein during the night.

Dose: Take 2—3 tablespoons of flaxseed oil with your casein protein.

Arginine
You probably know arginine as the amino acid to take before workouts to boost nitric-oxide levels and get an incredible pump, but did you know it also boosts GH levels? It does so by inhibiting a hormone that normally inhibits GH release. If you take enough arginine, about 5 grams, the result is greater GH release during the night.

Dose: Take 5 grams of arginine in the form of L-arginine, arginine alpha-ketoglutarate, arginine ketoisocaproate, arginine malate or arginine ethyl ester about 30 minutes before going to bed.


Glutamine
The amino acid glutamine has a multitude of functions, such as preventing muscle breakdown, boosting immune function, enhancing muscle recovery and even increasing fat-burning. In addition, glutamine effectively boosts GH release. One study found that it increased GH levels just 90 minutes after ingestion. A 1995 study conducted by researchers from Louisiana State University, Baton Rouge, suggested that glutamine's ability to indirectly stimulate arginine production in the kidneys may be the potential mechanism to increase GH levels.

Dose: Take 5—10 grams of glutamine 30 minutes before going to bed.


ZMA
If you train hard, then you're likely deficient in zinc and magnesium, important minerals that are most often depleted in athletes. Replacing those lost minerals with ZMA—a combination of zinc and magnesium aspartate plus Vitamin B6—can increase testosterone and insulinlike growth factor-1 (IGF-1) levels, two critical components of muscle growth. ZMA also enhances the quality of sleep, which can lead to more optimal GH release at night. Most ZMA products on the market today provide about 30 mg zinc, 450 mg magnesium and 11 mg Vitamin B6.

Dose: Follow the label instructions, and take ZMA on an empty stomach about an hour before going to bed. M&F


Nighttime Mass Stack
>> Add these five supplements to your nightly supplement routine to take your muscle growth to new heights.


Supplement Daily Dose
Casein protein 40 g
Flaxseed oil 2—3 Tbsp.
Arginine 5 g
Glutamine 5—10 g
ZMA 1 dose


Written by Jim Stoppani, PhD

PAiN
10-29-2012, 10:35 PM
Very good post bro!

I always have Casein Protein before bed.

Dath
10-30-2012, 02:47 PM
^^^^ Either that or cottage cheese for me.

PAiN
10-31-2012, 07:19 PM
^^^Same here bro.

gotgear
10-31-2012, 10:29 PM
I always have casein before bed. But I usually wake up hungry about 2am and get something else to eat. Its rare that I don't wake up in the middle of the night starving.

BIGBOSS
11-01-2012, 12:46 AM
Good read DATH!! Good info! I am going to give the CASEIN a try.

Shanew18
11-14-2012, 10:13 PM
Good post, in your opinion do these supplements have a significant effect?

bigswole88
11-21-2012, 11:14 PM
nice mass stack fam

Camzilla
11-22-2012, 12:11 AM
I cant imagine not having a couple cups of cottage cheese before bed anymore. They need to sell it in bigger containers. Even the ones from sams are too small.
Good read though. Gonna hafta tru glutamine, I already have plenty of flax oil everyday.

315 BEAST
01-20-2013, 06:19 PM
Good post bro

Patriot1405
01-20-2013, 06:44 PM
Great post Dath!!

RussianBear
01-20-2013, 07:23 PM
Just remember not to take milk with ZMA.

Milk blocks Zinc absorption.

gator-mclusky
01-20-2013, 08:43 PM
Good read!!!!!!!!

gtr

buckeye
01-20-2013, 11:06 PM
Good read bro

bhcolex50x
01-20-2013, 11:24 PM
Interesting

OaklandRaiders
02-14-2013, 07:42 PM
Good stuff

Sinister8547
03-17-2013, 02:31 AM
I have so been looking for a new PM routine. Casein only just hasn't been cutting it lately. Or so it seems.

Greenegorilla2
03-17-2013, 02:55 AM
I pop a shake and melatonin 30 min before bed time and I'm a beast period hahahaha

fairdinkydi
09-29-2014, 11:36 AM
I do love readin Dr Jim Stoppani's info especially when first starting out with the base supps and what they used for. One of the tips is to have ZMA but ensure that it is not with milk as it inhibits the body's absorption.

teren1985
03-05-2015, 03:47 AM
Good read ......... I will be using that stack from now on thankyou

Mike Larry
03-06-2016, 04:33 AM
Why flax oil and not fish oil bro?

Inmate
03-18-2016, 03:19 AM
thanks for sharing such good info. cheers

Great iron
09-19-2016, 10:01 PM
Is casein really worth getting?

Greatiron
09-30-2016, 09:16 PM
Casein works for me

srgrock
10-01-2016, 07:22 AM
Casein protein is a good one, ill throw in cottage cheese but lately my favorite is Kefir. I could drink a ton of it... Seems to settle everything too,guess because its also a probiotic.

nodice
02-25-2017, 10:04 AM
Big fan of cottage cheese as well, but some handy info on supps that help GH release. Thanks

NoXainNoGain
06-05-2018, 04:05 AM
I cant imagine not having a couple cups of cottage cheese before bed anymore. They need to sell it in bigger containers. Even the ones from sams are too small.
Good read though. Gonna hafta tru glutamine, I already have plenty of flax oil everyday.

Can live without that cottage cheese at bedtime keeps me from getting skinny in my sleep LOL glad to see there are many more options thanks for all the ideas I'm going to look more into using flaxseed oil as well need that

NoXainNoGain
06-05-2018, 04:06 AM
Great post by the way brother

Oldskool
08-02-2018, 02:23 AM
Nice. Ive been doing the casein. Ill definitely add the other supps as well

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