Re: Middle of the night meals

[Guest guest]

I know that Tom Incledon at Human Performance Specialist at his talk in Ft.

Lauderdale (NSCA Personal Training Clinic) discussed this topic. His email

is hpsinc@..., a busy person but he might share his insights. He

has degrees in both exercise physiology and nutrition, and believe he is a

college prof who has conducted research.

I suppose for my postpartum client a meal would work while she is breast

feeding her baby every 3-4 hours, but for the majority of the population,

like myself, I like my 8 hour sleep.

Debbie Kiefiuk M.Ed., C.S.C.S.

Ann Arbor, MI USA

[Guest guest]

I know that Tom Incledon at Human Performance Specialist at his talk in Ft.

Lauderdale (NSCA Personal Training Clinic) discussed this topic. His email

is hpsinc@..., a busy person but he might share his insights. He

has degrees in both exercise physiology and nutrition, and believe he is a

college prof who has conducted research.

I suppose for my postpartum client a meal would work while she is breast

feeding her baby every 3-4 hours, but for the majority of the population,

like myself, I like my 8 hour sleep.

Debbie Kiefiuk M.Ed., C.S.C.S.

Ann Arbor, MI USA

[Guest guest]

I know that Tom Incledon at Human Performance Specialist at his talk in Ft.

Lauderdale (NSCA Personal Training Clinic) discussed this topic. His email

is hpsinc@..., a busy person but he might share his insights. He

has degrees in both exercise physiology and nutrition, and believe he is a

college prof who has conducted research.

I suppose for my postpartum client a meal would work while she is breast

feeding her baby every 3-4 hours, but for the majority of the population,

like myself, I like my 8 hour sleep.

Debbie Kiefiuk M.Ed., C.S.C.S.

Ann Arbor, MI USA

[Guest guest]

> Furthermore, if you are eating 4-6 meals a

> day dispersed 2-4 hours apart to prevent muscle catabolism, why then

> would you sleep for 8-10 hours without eating a bite? Obviously this

> would disturb our sleep and therfore possibly our optimal recovery

> conditions as well but is there a possibility that consuming food in

> the middle of the night is beneficial as well?

Bill Rodgers, the great American Marathoner during the late 70's and

early 80's, was quoted on having to get up in the middle of the night to

urinate, because he drank a lot of fluids during the day. (He ran 100+

miles a week)

While he was up, he would snack on Pepsi & cookies, obviously to

replenish his glycogen stores. Another one of his favorites was pizza

with mayonaise!

Food for thought...

Jimson Lee

Palo Alto, CA

[Guest guest]

This is fairly standard practice with serious bodybuilders. I'll

have 2-4 cups of milk (80% casein protein, in good amount)before bed

(maybe with a little added whey & egg powder), ensuring that I wake

up roughly 3 hours later. At this point, there will be a shake (40g

protein mix of whey, egg, casein) next to my bed waiting for me (pre-

made from the evening). During the night, I'll allow myself to go

upto 4-5 hours without protein, but during the day its every 2 hours.

Without a liquid protein mix (in my case, milk) before bed, assuming

you are shooting for 8 hours of sleep, you're setting yourself up

for 9-12 hours of catabolism (counting the time from the last meal

to the breakfast the next morning). Anyone who is serious about

building muslce will immediately see the implications of such

practice.

I hope I've shed some light, feel free to comment with suggestions

where necessary.

Eugene Sanik

Brooklyn, NY

[Guest guest]

I eat 1-2 cups of yogurt, kefir, or at least drink a cup or so of

skim milk in the middle of my sleep period nearly every day, and have

for years. Given the size of meals I eat, I often have to, or hunger

will disturb the last third of my sleep. If my overall calorie

levels are low, I will lose fat. I've lost over 30 pounds of fat in

the last year, and I ate in the middle of the night virutally every

night.

On the other hand, I don't eat a very large amount: usually 200-400

calories. Just enough to give me some protein and sugar and another

2 or 3 hours of good sleep.

In general, my view on food is that my body will be better off

receiving a balance of macronutrients as steadily and regularly as

possible. I think all the stuff about not eating at or near bedtime

is nonsense. Sleep is a major period of hormone release and body

repair: make the nutrients available to get the job done.

Wilbanks

ville, FL

> Ive came accross individuals warning others not to eat anything

> before bed because it will turn immediately to fat. How can this

be

> so? Most literature that I have come accross states that you must

> consume more calories then you expend to have a remote chance of

> adding any fat weight. Furthermore, if you are eating 4-6 meals a

> day dispersed 2-4 hours apart to prevent muscle catabolism, why

then

> would you sleep for 8-10 hours without eating a bite? Obviously

this

> would disturb our sleep and therfore possibly our optimal recovery

> conditions as well but is there a possibility that consuming food

in

> the middle of the night is beneficial as well? Are we not starving

> are bodies while sleeping for 8-10 hours a night? I realize our

> energy expenditure is no where as great during our sleep as during

> physical activity but we are still burning calories(1.1 kcal per

> minute on average). If any Supertraing list members have any ideas

on

> the afforementioned questions that I have layed out, please feel

free

> to give your input. Thanks.

>

>

> Webster, CFC

> Kingston, Ontario

[Guest guest]

i agree that eating before you go to bed is fine for still taking off

body fat. I have been doing it for several years now and still

keeping my BF low, however, it is largely composed of a casein or

slow-protein-releasing protein source.

However, having said this, I really don't understand why certain

bodybuilders will interrupt their sleep to eat in the middle of the

night. According to " The Sports Supplements Encyclopedia " by J.

, and J. Stout, after ingesting casein, amino acids stay

elevated for the next 7 hours in the bloodstream. This does not seem

like bodybuilders are necessarily putting themselves in a state of

catabolism if they get 8 hours of sleep. We all know just how great

sleep is, and science has suggested the benefits of having multiple

periods of REM ( which typically happens during 8 hours of continuous

sleep). If any of one of us could put the benefits of sleep in a

bottle and sell it, then that individual would be quite a multi-

millionaire. I do not feel that the benefits of ingesting protein in

the middle of sleep out-way the benefits of having continuous sleep,

especially since you can keep your amino acid tank full by eating a

casein based product prior to sleep.

[What needs to be stressed is the fact that one's metabolism slows

down dramatically when you sleep so that it is unlikely that a few hours

spent in this temporary state of fairly suspended animation will

contribute to any further catabolism. Maybe we are soon going to hear that

some bodybuilders will refuse to sleep without being put on a nutritious

intravenous drip! Mel Siff]

Kolasinski

Sunnyvale,CA

* Don't forget to sign all letters with full name and city of residence if you

wish them to be published!

[Guest guest]

> > i agree that eating before you go to bed is fine for still taking

> off

> > body fat. I have been doing it for several years now and still

> > keeping my BF low, however, it is largely composed of a casein or

> > slow-protein-releasing protein source.

> >

> > However, having said this, I really don't understand why certain

> > bodybuilders will interrupt their sleep to eat in the middle of

the

> > night. According to " The Sports Supplements Encyclopedia " by J.

> > , and J. Stout, after ingesting casein, amino acids stay

> > elevated for the next 7 hours in the bloodstream. This does not

> seem

> > like bodybuilders are necessarily putting themselves in a state

of

> > catabolism if they get 8 hours of sleep. We all know just how

great

> > sleep is, and science has suggested the benefits of having

multiple

> > periods of REM ( which typically happens during 8 hours of

> continuous

> > sleep). If any of one of us could put the benefits of sleep in a

> > bottle and sell it, then that individual would be quite a multi-

> > millionaire. I do not feel that the benefits of ingesting protein

> in

> > the middle of sleep out-way the benefits of having continuous

> sleep,

> > especially since you can keep your amino acid tank full by eating

a

> > casein based product prior to sleep.

> >

> > [What needs to be stressed is the fact that one's metabolism slows

> > down dramatically when you sleep so that it is unlikely that a

few

> hours

> > spent in this temporary state of fairly suspended animation will

> > contribute to any further catabolism. Maybe we are soon going to

> hear that

> > some bodybuilders will refuse to sleep without being put on a

> nutritious

> > intravenous drip! Mel Siff]

> >

> > Kolasinski

> > Sunnyvale,CA

> >

> > * Don't forget to sign all letters with full name and city of

> residence if you

> > wish them to be published!

[Guest guest]

> > i agree that eating before you go to bed is fine for still taking

> off

> > body fat. I have been doing it for several years now and still

> > keeping my BF low, however, it is largely composed of a casein or

> > slow-protein-releasing protein source.

> >

> > However, having said this, I really don't understand why certain

> > bodybuilders will interrupt their sleep to eat in the middle of

the

> > night. According to " The Sports Supplements Encyclopedia " by J.

> > , and J. Stout, after ingesting casein, amino acids stay

> > elevated for the next 7 hours in the bloodstream. This does not

> seem

> > like bodybuilders are necessarily putting themselves in a state

of

> > catabolism if they get 8 hours of sleep. We all know just how

great

> > sleep is, and science has suggested the benefits of having

multiple

> > periods of REM ( which typically happens during 8 hours of

> continuous

> > sleep). If any of one of us could put the benefits of sleep in a

> > bottle and sell it, then that individual would be quite a multi-

> > millionaire. I do not feel that the benefits of ingesting protein

> in

> > the middle of sleep out-way the benefits of having continuous

> sleep,

> > especially since you can keep your amino acid tank full by eating

a

> > casein based product prior to sleep.

> >

> > [What needs to be stressed is the fact that one's metabolism slows

> > down dramatically when you sleep so that it is unlikely that a

few

> hours

> > spent in this temporary state of fairly suspended animation will

> > contribute to any further catabolism. Maybe we are soon going to

> hear that

> > some bodybuilders will refuse to sleep without being put on a

> nutritious

> > intravenous drip! Mel Siff]

> >

> > Kolasinski

> > Sunnyvale,CA

> >

> > * Don't forget to sign all letters with full name and city of

> residence if you

> > wish them to be published!

[Guest guest]

> > i agree that eating before you go to bed is fine for still taking

> off

> > body fat. I have been doing it for several years now and still

> > keeping my BF low, however, it is largely composed of a casein or

> > slow-protein-releasing protein source.

> >

> > However, having said this, I really don't understand why certain

> > bodybuilders will interrupt their sleep to eat in the middle of

the

> > night. According to " The Sports Supplements Encyclopedia " by J.

> > , and J. Stout, after ingesting casein, amino acids stay

> > elevated for the next 7 hours in the bloodstream. This does not

> seem

> > like bodybuilders are necessarily putting themselves in a state

of

> > catabolism if they get 8 hours of sleep. We all know just how

great

> > sleep is, and science has suggested the benefits of having

multiple

> > periods of REM ( which typically happens during 8 hours of

> continuous

> > sleep). If any of one of us could put the benefits of sleep in a

> > bottle and sell it, then that individual would be quite a multi-

> > millionaire. I do not feel that the benefits of ingesting protein

> in

> > the middle of sleep out-way the benefits of having continuous

> sleep,

> > especially since you can keep your amino acid tank full by eating

a

> > casein based product prior to sleep.

> >

> > [What needs to be stressed is the fact that one's metabolism slows

> > down dramatically when you sleep so that it is unlikely that a

few

> hours

> > spent in this temporary state of fairly suspended animation will

> > contribute to any further catabolism. Maybe we are soon going to

> hear that

> > some bodybuilders will refuse to sleep without being put on a

> nutritious

> > intravenous drip! Mel Siff]

> >

> > Kolasinski

> > Sunnyvale,CA

> >

> > * Don't forget to sign all letters with full name and city of

> residence if you

> > wish them to be published!