Greek Yogurt right before bed is slow digesting, high protein.
As I sit here and type this, the time reads 11:06 PM. And you know what? I’m eating.
*Gasp*
What?? Eating after 7 PM?! Yes, I know, I’m breaking the rules.
But frankly, that’s what I do.
When rules don’t make sense to me, I simply choose not to follow them (unless, of course, those “rules” are “laws”…not really into the whole illegal activity thing).
But as far as the whole “no eating after 7” nonsense goes, I break that one just about every day.
And so should you.
Here’s why:
Well, first, let me just say that most general rules of thumb in the fitness world are oversimplifications, and the whole “Don’t eat after X o’clock” is no exception.
The recommendation is based on the idea that metabolism slows in the evening hours as you prepare for bed, and eating during this time should be avoided so as not to have those calories stored as fat.
A good premise, but again, oversimplified.
What we really want to avoid in the evening are foods that give rise to insulin, specifically carbohydrates, and for several reasons.
First, when blood insulin levels rise, fat burning takes a dive and a “storage” environment is created within the body. This is a good thing after exercise or after an overnight fast to allow the body to “refuel”, but not so good when metabolism is falling off in the evening hours.
Secondly, something called insulin sensitivity drops drastically in the evening, which simply means that your body is not as responsive to insulin at night as it is during the day. When insulin sensitivity is low, carbohydrates are easily stored as fat.
Needless to say, we can see why eating carbohydrates late at night isn’t a smart move, but that doesn’t mean we can’t or shouldn’t eat anything.
So, what should you eat to curb late-night cravings and support muscle tissue maintenance as you sleep? Simple: a small meal consisting of mostly slow digesting protein and fibrous green veggies within a couple hours of bed works best.
Animal protein (chicken, fish, beef, etc) are great choices for a late night meal, as is something like cottage cheese. Both digest slowly over time, providing a mild, but steady influx of nutrients to muscle throughout the night, all while not interfering with your insulin levels.
Or maybe I’m just a rebel who doesn’t know what the heck he’s talking about? ;-)
Got a favorite late night meal or snack? Agree? Disagree?
Drop the comments below!
Joel
P.S. Want to up your nutrition IQ even more? Watch this video from my good friend Isabel where she reveals 4 other “healthly” foods that you should NEVER eat, along with her TOP 5 foods for a flat belly:
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Joel,
Are people still advocating not eating after 6PM, 7PM, etc? That’s right up there with “all fats are bad”.
I have a buddy who is trying to lose weight, and swears by starving himself for about 14 hours a day (ie 6pm until he wakes up the next day). The operative word of there being, “trying”…
Chris
P.S. I love a nice serving of cottage cheese or low fat mozzarella before bed.
Excellent article Joel. What about Tuna mixed in with cottage cheese. You mention animal protein but what about fish protein such as tuna, salmon, etc.
Thanks again,
Norm
The “not eat after Xpm” rule is also very important for people with reflux and hiatal (stomach)hernias. Conditions i was born with, and lived with for over 40 years. Interstingly enough, and against all doctors’ recomendations, i sleep very well at night if i snck on some cheese, chicken, or steak, close before going to bed. mix in a bit of carbs in those late snacks, and not only it’s “bye bye” sleep, but my heartburns are out the roof! I also noticed that those protein/fat snacks have never interfered with my diet (wether it losing weight, or just keeping it).
ok so let me give you a scenario. I work until 8. I usually get home eat dinner then left. Im done by 10 and am usually tired so i go to bed right after. Now Im never hungry after a workout anyway until about an hour later. I do drink a protein shake while im lifting. Is going right to sleep without another meal going to cause muscle loss?
Hello:
i don’t think it is a good idea as the body would store this as fat. However if you have the muscles then it’s OK, because then the metabolisom will help to burn. it. but for the ladies who want that figure it is not a good idea especially three hours before bed.
What I do is that If I have the munchies I eat something without carbs like cheese or fruit(low glycemic index) at night during the three before bedtime.
Hope this helps out!!
I just try to eat greens and protein sources(like chicken fillet or egg-white) after 7PM … sometimes when you finished your training at 9 pm so you should eat if you not it will harmful …. I my self never care that not eating after 7P.M but i never try carbohydrates or fat at this time
Hey Joel
With eating veggies, how about carrot and red peppers since they aren’t green fibrous veggies as you mentioned. Also is natural unsweetened yogurt too high in carbs?
I usually have a protein shake (just protein powder and skim milk or soy milk). Sometimes I will have some meat and vegetables if I am in the mood and there happens to be the right stuff in the fridge.
Annik wrote:
Now I know WHAT to put into my body at night, instead of ending up cheating!
Heh… Maybe it’s my dirty mind thinking….But it sounds so dirty.
Hi Joel. Love your advice. What are some late night vegetarian/vegan options if u have them? I don’t do too well with too much dairy and love almonds, but what else is there?
I agree with this a lot. Never looked at the not eating for 12 hours thing but that’s half a day without eating !! I usually take my protein shake with very low carbs before bed with a serving of cottage cheese and a few berries( anti- oxidants) . Works amazing rock on
Then obviously you need to read it again,
A nice plate of nachos. tortilla chips, some shredded cheese, pop it in the microwave, pour on some mango salsa, and it’s late night heaven!
I love your suggestions for a late night snack. Oftentimes I can be a night owl and not go to bed until 2 or 3 AM. By that time my stomach is turning inside out and backwards and it’s very uncomfortable for trying to sleep. I favor the shake idea with a combo of protein and greens powder because it tastes sweet, and I crave sweets at this time of night.
Can you recommend a protein shake powder that isn’t based on milk or soy. Maybe rice?
I agree, I usually eat my fat and carbs earlier in the day with a medium amount of protein and then the mass of protein closer to bedtime. Still it’s better to eat lighter at night. Tuna tastes like crap but you can spice it up with sodium based condiments and get like 40g of protein in less than 200 calories if you get the stuff in water…
Whenever I get a protein base late night meal, I wake up with a little more energy and a slightly thinner skin and feel tighter as well, so I’m a big advocate of late night meals if they’re protein based.
@ Brownie:
Hey Brownie, as a fellow Veg, I would LOVE a recipe! :) Also, what else do you other vegs eat on no carb days?
Thanks!!
“What we really want to avoid in the evening are foods that give rise to insulin, specifically carbohydrates, and for several reasons.
First, when blood insulin levels rise, fat burning takes a dive and a “storage” environment is created within the body. This is a good thing after exercise or after an overnight fast to allow the body to “refuel”, but not so good when metabolism is falling off in the evening hours.”
No, after exercise you do NOT want carbs as this negates the positive effects on the HGH
I try to have some small protein type snack every night, about 1-2 hours before bed. I got in the habit of eating celery sticks and have added a little cream cheese, or nuts, or special flat crackers with some cheese. Sometimes I don’t need to if we ate late. My doctor recommends a small snack before bed. So you are right Joel! I know I would be really cranky and uncomfortable if I did not.
Good article. One of my favorite late night snacks is a tin of tuna with black pepper and (wait for it) a glass of full fat milk
James, I am one of those millions ho has been following Oprah’s no food after 7pm for years! It made me laugh when you wrote this!
@ James Crocker:
Hi ,I have read about the late night eating and I didn’t know that I should be avoiding fruits so is it ok to eat grilled salmon with sautéed veg?or low fat Greek style yoghurt I used do that with fruit tossed in but guess I can’t anymore so how can I make the yoghurt taste sweet?and is it true that no exercise before going to bed or at least three hours before going to bed?
I have always eaten after 7! I work out in the evening and have 2 meals after ward. My last meal is usually white fish with mixed greens…. It has worked to shed body fat and give me sexy muscle! Here, here to eating past 7!
Makes sence to me, if I go to bed hungry I cannot get to sleep
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...