I agree, I would eat some form of protein, turkey or peanut butter but just a tablespoon.
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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I’ve made a habit that I’m trying to cut out of getting up in the middle of the night and grabbing a handful nuts or tablespoon of PB along with a cup of kroger carbmaster yogurt. I know there are 3-4g net carbs, but with about 1g of fat and 12-13g protein, I think this provides a protein boost of primarily whey (number 2 ingredient) protein to aid muscle growth. However, I am trying to cut calories in general, and I think eating at 3-4 am might not be the best time. I’m big on an evening snack and normally eat something at 9 or 10 and am trying that over the middle of the night snack.
Joel, what approach would you take with a client that works out late in the evening. I’m considering switching to night workouts and not entirely sure about the best approach to pre/post workout nutrition. Time frame I am looking at is working out about 8PM and hit the hay between 10:30 and 11PM. I’m definitely not a carbophobe but I’m not looking to add a bunch of fat either.
Hi Joel,
First congrats on your achievments with the BFL challenge.. very inspiring; also thanks for all the valuable info you provided in the freebie package I downloaded last week.. again inspiring stuff.
In regard to your blog re: latenight eating, I was one of the no doubt millions that stopped eating after seven pm when Oprah told us that was how she got so lean last time or maybe the time before….or the time before!!!! There is nothing worse than going to bed hungry especially when you are lying there trying to nod off and your mind hasnt much else to focus on which makes the rumblings in your stomach so much the more pronounced. Also it seems to be the standard these days eg Vince DelM. due to the need to ensure muscle is allowed to grow which it does at rest so needs nutrients to help during the night otherwise one is sabotaging the workout from the day. I eat portions of what is called seafood master, or seafood extender which is basically white fish that has a lobstery colour added. It is very low cal 100cal per 100g and has zero carbs or fat only protein and is filling enough to stave of the hunger pangs long enough for you to nod off. If I wake up in the middle of the night I will have another 100g which again is filling enough to let me get back to sleep.
Best regards
James
…and I thought I was special when I got an email about Rocky IV to me, ROCKY.
Yea I’m gonna read and see what happens but hey, help an older Rocky out and give some inspiration to us!
one scoop of Whey protein isolate – MUST be pure, no sugars – before going to bed, can boost HGH by as much as 400%
I’m a big fan of half a grapefruit no sugar, and a protein shake before bed. by the way what advice would you give to someone thats looking into playing college football? Like what muscle groups to focus on, and any particular workouts would be great my high school is going through a coaching staff clear out and I’m feeling lost but i need to stay in shape for my freshman year of college ball. help please…
Originally Posted By Joel Marion@david – Nope, not “new think” in the bodybuilding world, but fact is, most people here aren’t “bodybuilders” per se (and a lot of information in that market, too!)
But ouch, soy protein? Stay tuned for why anyone, especially bodybuilders should stear clear…perhaps I’ll tackle that later in the week.
Joel
i’m not a bodybuilder, i’m just say that a lot thing what are now come out in the health & fitness world was out & around in the bodybuilder world long time ago with out the men in lab tell people what to do.
as for soy protein, i said was not not sure which one was Casein or soy protein slow release protein
Dear Joel
thanks for Ur. stuff. u supports my usual habit at night , I usually finish my work daily between 9.0 -10 p.m as I’m urologist. I used to have dinner at that time but it’s always veggies and high value proteins eg. fish or chicken. Now I’ll enjoy it as it is healthy.
Regards
Joel,
I am happy to hear you recommend this as I have always been a big believer in a small night time snack. Not only do I battle night time eating but it is good to have something light before the long fast overnight. A small snack of 100-200 calories including protein (cheese, turkey, peanut butter) works for me. -Jackie
cottage cheese,almonds,walnuts,peanut butter,protein shakes works for me.
hi,thanks for the free info.Started your plan and after day one I am very sore.And I have been in the gym 3 days a week for a year.I also eat at night,just not ice-cream and junkfood
It’s curious that the people who thinks late night eating is bad are the ones who have been on the treadmill for 3+ years and looking the same.
hey joel.truuly speaking .i ve the habit of eating after 7.people in india generally do that.moreover i finish my workout only at 8.30. so i have no other go other than eating at 9 or 9.30
If you want some REAL bang for your buck check out blended cottage cheese and flaxseed oil. Just do a google search for “cottage cheese flaxseed oil” and you’ll never not include that in your diet again. But not all the time as the flax oil is calorie heavy. Ground flax seed can be substituted and is less than half as calorie intensive!@Seth –
Hi, I have to say that I agree with you. I work shift work and it seems crazy to starve myself for 14 hours or so.
Heya Joel!
Quick question… I’m vegetarian and while am real good during the day as far as eating is concerned, by the time evening comes I make up for all the bad food possible!!
how do you balance out a meal day for a veg? i do take egg and diary…so was wondering if eating fruit at night as snack is healthy? (some say eating fruits as night is a big no no)…
cheers, m.
hi this may be funny but i nibble on black liquerish at night so i wont eat any dump stuff .and have a protien shake b/4 bed
I agree that eating late at night, especially if one has to stay up late doing, say, homework, is a good thing. I like to eat a spoon of organic nut butter like peanut butter or cashew butter, for example, and sometimes I also like a few dark chocolate chips to go along with my nut butter snacks. Of course, I also drink plenty of water!
This helps a little bit. With my schedule between work and kids, I eat dinner about 7:00. Workout about 8:00, protein shake at 9:00 (right after my workout). Then it is off to bed by 10:00. I’ve heard not to workout within three hours of going to bed and not to eat after 7:00! I am trying to gain mass (I am a hard gainer), is this schedule going to work?
My favorite late night snack is all natural peanut butter (brown lid) if purchasing Kraft and apples…..keeps me full till morning :)
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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...