Does the term "when" you eat really matter? Timing your nutrient intake means eating a specific amount of nutrients like protein, carbs, fats, etc. at a specific time of the day or night. However, eating before you sleep has a bad rep among people because of various factors like binge eating, or eating out of stress. Although, if the eating is done in moderation before you go to sleep, it can prove to be beneficial.
Breaking the myth
Everyone believes that if you eat before going to sleep, your body will turn those calories into fat. But contradictory to this, many studies have shown that if you eat protein-rich foods mindfully, followed by a workout before bed, they don’t turn into fat. Rather, they help in increasing the rate of muscle protein synthesis to enhance muscle building process. However, you can’t just give in to the urge to eat every time you feel hungry. You have to maintain proper discipline in your nutrition schedule to get effective results.
Stress Eating
Of course, stress has an impact on every part of our life, including what we eat.
Eating out of stress is a major cause of disordered eating patterns, weight gain, binge eating or possibly cardiovascular diseases. The key to breaking this cycle is discipline and being aware of your triggers that force you down this vicious cycle. You can try to make a journal and planning your meals and workouts throughout the day to cope with your stress.
Eat Right
When and what you eat are critical components of getting your nutrition right before bed. You can’t just snack 3–4 times before bed and expect to grow muscular the next day or be full of energy. The key to building muscle or keeping yourself energised the next day lies in a steady and timely supply of nutrition before you go to sleep. This could mean eating a protein-rich snack before you go to bed to give your body the fuel it needs to increase your chances for muscle creation and recovery. But you have to make sure that you do not exceed your daily macro goals.
How energy works
Every day, the body consumes energy, whether it’s day or night, whether you’re working out or sleeping. The process of energy consumption is endless. However, the amount of energy consumed is different in all these situations. The energy consumption for basic functions like pumping blood, moving oxygen throughout the body is required throughout the day. This is called BMR, which defines how much energy the body requires to maintain basic biological processes necessary for existence. Although, as you sleep, less energy is required as the body is less active.
However, the brain is still highly active at night, so proper nutrition is required to help the brain undergo various processes and maintain the BMR.
Recover muscles quicker
Muscle recovery during sleep is ignored enough. Your body goes through multiple processes, like rebuilding damaged tissue. Protein like "Casein" can be a booster for this process, as it is a slow-digesting protein as compared to whey. It usually takes approximately 7 to 9 hours to digest, which makes it the best protein supplement for nighttime consumption.
Water, the all-time supporter
Keeping your body hydrated is essential for the whole body. The body loses water as we sleep through ventilation and skin. Dehydration during sleep may also lead to a decline in energy for the next day. So, make sure you keep yourself properly hydrated enough to not wake up in the middle of your sleep to head to the bathroom. Not only before sleep, you need to keep yourself hydrated to get through the day or your workouts.
For a more detailed description, you can check out the blog: REASONS TO STAY HYDRATED FOR MUSCLE GROWTH.
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