O que comer antes de dormir de acordo com o teu objetivo
If what to eat before and after training is the most common question, what to eat before bedtime is close by.
We will approach this topic and show you the different options that you have available.
First of all, this article is aimed at people looking to improve their body composition, either by increasing their muscle mass or fat loss.
In addition, let's assume that the meal before bed is not dinner, but the next meal.
If you dine and go to sleep right away, this is not the ideal item for you, but you can get some ideas.
If you are in the habit of eating a meal before bed, you have arrived at the right place.
If you are in doubt, read on.
To eat or not to eat?
This meal is not mandatory, and dinner can be your last meal of the day, as long as:
- Achieve the daily macronutrient values needed for your goal.
- Include a source of quality protein in this meal.
So, when does this meal before bed make sense?
- When the time between dinner and going to sleep is great.
- When the risk of waking up during the night hungry is high.
- When you have not yet reached the daily values necessary to achieve your goals.
This article will be divided into what DEVES eat, and what PODS eat before bed.
They are two different things, and you will understand why.
We have also added some practical examples and some more observations to make your work easier.
What you MUST eat before bed
What you should eat before bed is simple: Protein.
No matter how much theories, methods and ideas you follow, no one will tell you to eliminate the protein from this meal.
Whether the goal is to gain muscle, lose fat or maintain.
The only people who should eliminate the protein from this meal, are those who want to lose muscle, so if you want to make a career out of the Walking Dead, eliminate the protein from this meal (and all others).
Although the amount of protein to use will always depend on the diet itself, somewhere between 20g to 40g of protein will generally be optimal.
Now, what protein sources should you use?
- Lean fresh cheese
- Cottage cheese
- Quark cheese
These are the main sources of protein that you should bet on this meal.
We do not include meat and fish for one reason: Convenience.
Many people simply do not want to take the trouble to prepare such a meal, or have no desire to consume it at this time.
In addition, a plate of picanha in this meal is too heavy.
This does not mean that they cannot be used here, they are excellent choices, but a casein shake or cottage cheese is more practical.
THE casein it is the main protein in cheese, and in milk, and it is a good choice as it is a (very) slow-absorbing protein.
You powdered casein supplements they are also common and good bets.
If for some reason casein / cheese is not an option, eggs are a good choice, as is a can of tuna (Yes, tuna is a fish, we know).
You know, before going to sleep, use a protein source.
Do not invent.
WHAT YOU CAN EAT BEFORE YOU SLEEP
THE protein it is a simple, effective choice and without a large margin of error before going to sleep.
If a gun is pointed at you, and you only have to choose one macronutrient before going to sleep, choose the protein.
But what about carbohydrates? And the fats?
Both carbohydrates and fats can be used in this meal, to achieve better results.
Carbohydrates before bed?
Fats before bed?
We will separate them and explain the advantages and disadvantages, and when they should and should not be used.
Fats in the meal before bedtime can be a good bet, especially for those who want to gain muscular mass.
This is the nutrient with the highest caloric density, with each gram containing 9kcal.
This means that for those looking to place some calories extra in the diet, the simplest way is through fat.
In addition, they play an important role at the hormonal level, delay digestion, which before bedtime is great, and help control appetite.
What fat sources should you use?
- Dry fruits
- Fish oil
- Dry fruits
- Peanut butter
- Dry fruits
Dried fruit three times?
They are a source of healthy, tasty and satiating fat.
Fats will delay the absorption of protein, prevent you from having a hunger attack during the night and ensure the normal functioning of the hormonal system.
If you use eggs in your meal before bed, don't forget that yolks count as a source of fat.
Finally, although carbohydrates are generally the least important nutrient of the three in this meal, they can also be used, and sometimes in a beneficial way.
Carbohydrates before bed ?!
The most important thing to take into account is, already consumed the daily carbohydrates you need?
If not, there is no problem using them here, especially when the goal is to increase muscle mass.
Another example where carbohydrates can be used:
You trained at 8:00 pm, dined at 9:00 pm and went to bed at 11:30 pm.
Carbohydrates here, in certain situations, can be beneficial, especially in glycogen replacement.
In addition, it is easier to fall asleep when adding carbohydrates to this meal.
Conclusion, if you train late, and only eat one to two meals after training, you can add carbohydrates to this meal to help you with recovery.
If you train early in the morning, the carbohydrates here can also be of use.
Factors to take into account:
- Total daily consumption
Now, make no mistake.
If protein is the number one ingredient when it comes to what to eat before bed, carbohydrates in most cases are number three, and to eliminate some, carbohydrates are usually the first to jump.
The timing of nutrient intake is always less important than total daily consumption.
Then, depending on your goal, you can make some adjustments to achieve better results.
- 200g fresh lean cheese
- 30g casein
- 5 egg whites + 1 egg yolk
- 25g casein + 15g nuts
We do not include carbohydrates here, because there are few cases in which this nutrient brings real benefits, consumed specifically in this meal, when the goal is to lose fat.
In addition, dried fruits and fresh lean cheese contain small amounts of carbohydrates.
The ideal fat loss in this meal always involves:
2nd Protein + Fat
A fundamental factor to take into account is appetite.
Although the consumption of only protein in this meal is great, it ceases to be so if it means hunger, and a consequent unwanted meal in the middle of the night.
If you drink just one casein shake before bed, it means waking up in the middle of the night to attack the refrigerator, add something to that meal. Before bedtime, not at night attack.
Gain muscular mass
- 200g lean fresh cheese + 30g dried fruit
- 5 egg whites + 2 egg yolks + 2 fish oil capsules
- 30g casein + 30g oats + 2 fish oil capsules
Here although it is feasible to consume only protein, when the goal is to gain muscle mass, an increase in calories is necessary.
Putting fat or carbohydrate sources here, or both, will simply increase calories.
If your training was close to this meal, you can add carbohydrates to help with recovery, although it is not mandatory.
In other cases, usually a combination of proteins and fats is the ideal choice.
Police and carbohydrates
In this study78 police officers were separated into two groups.
One of the groups ate most of the carbohydrates at night.
In the other group, carbohydrates were consumed throughout the day.
The number of calories at the end of the day was identical, as was the nutrient ratio.
The group that ate most carbohydrates at night not only lost more weight, but also had a superior hormonal response.
Casein before bed
In this study, one group received 40g of casein before bed, while the other group did not.
The results showed that this meal with 40g of casein before bed, promoted protein synthesis and recovery during the night.
The goal of eating before bed will always be to achieve a better recovery, promote protein synthesis and also to control appetite, which will avoid unnecessary mistakes.
Again, the most important thing is the total consumption of nutrients throughout the day, and a good meal before bedtime is of little use if the rest of the day is weak.
That said, consuming 20g to 40g of protein in this meal is usually a safe bet, regardless of the goal.
In addition to protein consumption, fats, carbohydrates or both can be added.
The consumption of proteins and fats is generally the best option, but the intake of proteins and carbohydrates, or even of the 3 macronutrients, can be beneficial in certain situations, especially in people with a very fast metabolism and who are looking for mass gain muscular.
If you want to know more about what to eat to gain muscle mass, check out our article What to eat to gain muscle mass.
If, on the other hand, you want to lose fat, take a look at the article What to eat to lose fat.
If you still have any questions regarding this topic, use the comment area below.