Thread: The Truth About Eating Before Bed

Originally Posted by Fongy

Doesn't insulin inhibit gh release?

i suppose i should also rephrase what i said. ill blame my adhd lol.. carbs that are high in sugar will increase insulin. which is what i meant about it depending on what you eat as in your diet and the glycemic index blah blah.. the insulin like growth factor from the low glycemic foods digested would be higher.. this guy explains it better than me, what i was trying to say anyway--- they need each other..


Growth Hormone and Blood Sugar
The most important point in regards to growth hormone (GH) and diet is that "Growth hormone levels increase significantly when insulin levels are low" (Jamieson, p. 85). "More precisely, the cause of growth hormone inhibition is not high insulin levels but rather high blood sugar (which, because insulin is secreted to bring down blood sugar level, overlaps in time with high insulin levels)" (Faigin, p.201).
To explain further, "… glucose inhibits the secretion of growth hormone by acting on specific areas of the hypothalamus. Consequently, during the day, when food is consumed periodically, growth hormone secretion by the pituitary is suppressed, and insulin release by the pancreas is increased" (Dean).
But it should be noted that it is not just any food that causes a rise in blood sugar and the consequent insulin release, but primary carbohydrates. And some kinds of carbs cause a greater blood sugar increase than others. This issue is discussed in the article *The Glycemic Index.
I won't repeat all the details of that article here, but the important point is that low glycemic foods will not increase blood sugar as much as high glycemic foods. And eating a large amount of carbs at once will cause a greater increase in blood sugar levels than eating a small amount of carbs. Also, eating fat with carbs will blunt the rise in blood sugar.
What this means is, consuming a large amount of high glycemic carbs by themselves could completely halt growth hormone release. Or more generally, a high carbohydrate, low fat diet is absolutely devastating to growth hormone levels. This is one of the reasons why many people trying to lose weight on such a diet "plateau" after a period of time. Their inability to continue to lose weight is partly due to suppressed GH levels.
Moreover, a study comparing a group of boys consuming meals composed of high-glycemic index (GI) foods verses low GI foods found, "There were higher levels of the hormones insulin, noradrenaline, and cortisol after the high-GI meals" (Brand-Miller, p.230). So a rapid rise in blood sugar and insulin can lead to a rise in cortisol, with its attendant catabolic and lipogenic properties.
However, "… we need insulin to promote the benefits of growth hormone. Studies show that GH fails to cause growth in animals lacking a pancreas and it also fails if carbohydrates are restricted from the diet" (Jamieson, p.56). The reason for his could be that a strict low carb diet would lead to chronically low insulin levels, and insulin, as indicated above, is needed to drive amino acids into the muscle cells.
Moreover, IGF-1 is produced in the body through the combined actions of GH and insulin. And IGF-1 "… is at least as powerful an anabolic agent as either of its parents" (Faigin, p. 90). But a low carb diet would lead to a reduction in IGF-1 levels. So a low carb diet is not the answer either. In fact, this relationship of insulin, growth hormone, and IGF-1 is one reason why those following a low carb diet also often plateau after a period of time.
There is a relationship with thyroid hormone here as well. "Raising GH has a profound effect on normalizing thyroid function … " (Jamieson, p.100). However, "Studies also show that diets that continuously restrict carbohydrate (like the Atkin's diet, for instance) cause a reduction in T3, and that administering carbohydrate can restore T3 levels after they have declined" (Faigin, p.139). This reduction in T3 is another reason people will often plateau on low carb diets.
So an ideal GH enhancing diet would include some carbs, but not an excessive amount. And the focus would be on low glycemic carbs

It's almost bed time and I just ate a pound of chicken breast and a loaf of French bread. I love French bread :-)

Natty pb

steak

I eat 50gram whey and 80gram casien everynight.

Originally Posted by animal87

I eat 50gram whey and 80gram casien everynight.

130 grams in one meal?

Good info! My wife talks shit to me for eating before bed all the time. Who cares if it's Oreos????? LOL

Good read and info always have a big shake right before I sleep

Originally Posted by CrawfBigG

I wouldn't sleep if I didn't eat big before bed.

X2 plus your body just gets used to it.

Originally Posted by PAiN

The Truth About Eating Before Bed

"Eating before bed makes you gain fat." Sigh. Eating right before bed does not make you gain fat. It's actually quite the opposite. Eating before bed will not only help you build muscle, it will also improve recovery between training sessions, games and practices.
Just be sure to follow these simple rules when you eat before bed.


Rule 1: Choose Slow-Digesting Protein

This can come from cottage cheese, chicken breast, lean turkey breast or casein supplements. Each of these protein sources contains protein that digests slowly and feeds the muscles throughout the night. They are also high in leucine, the amino acid responsible for stimulating the protein mTOR, which activates muscle protein synthesis. Consume 14-30 grams of slow-digesting protein 30 minutes before bed. Stay away from red meat, whey concentrate and isolate proteins, since these digest more quickly, leaving you without critical nutrients.

Rule 2: Choose Carbohydrates Wisely

Carbohydrates don't deserve their bad rap. The body needs them to replenish glycogen stores post-workout and to limit the rate of muscle protein breakdown. Having carbohydrates at night can diminish the rate at which muscle protein breakdown occurs while you sleep.
The key is to stick with high-fiber vegetables and fruits that are low in sugar and won't elicit too large of an insulin response, especially if your goals are to lose fat and build muscle. Cherries and berries are good selections, because they are low on the glycemic index. Each is high in vitamins C and E, which play important roles in controlling inflammation and soreness.


Stay away from starches high in sugar like candy, chips and bread. These foods generate a large insulin response, which aids in storing fat, and sugar can interfere with the sleep cycle. Consume under 20 grams of carbohydrates 30 to 60 minutes before bed.


Rule 3: Eat a Small Amount of Fat

Healthy fats from sources like oils and nuts are a great addition to your bedtime protein snack. Fats are resistant to water and, when ingested, slow the emptying of food in your stomach through the release of the hormone cholecystokinin. Therefore, the ingestion of fat helps those slow-digesting proteins feed your muscles even longer through the night. Almonds, nut butters and fish oil are great choices.


Examples of Easy Bedtime Meals

• 1 cup 2% low-fat cottage cheese
• 2-4 oz. chicken breast with 1 cup red peppers and 1/2 cup bing cherries
• 2-4 oz. turkey with 1 cup almonds and 1 cup broccoli
• Protein shake with 1 scoop of a low-carb protein blend, 1 cup unsweetened almond milk, and 1 tbsp. of almond or peanut butter.

THIS Is My Biggest Problem... Having that comfort food to Hibernate... A REAL issue for me, and If I dont.... I wake up to Empty wrappers, or missing Food in the Kitchen In the AM.. Like WTF? I didnt do this... But i did.. SleepEatin'