a pre-bed meal

**Stone** · 17-05-2007 07:53 PM

I do normally have my last meal between 11:00pm - 11:15pm (just before I finish work) then I go to bed at 00:30 and wake up at 6:30am. Have a protein shake + rich breakfast straight away.
In this case do I need a pre-bed meal as there's just about 7 hrs margin between both meals (dinner and breakfast) ?

**Ripped Barbarian** · 17-05-2007 07:57 PM

Have a glug of milk or a dollop of cottage cheese before bed if you like.
Slow digesting milk proteins will provide protein through part of the night.

**2xtreme** · 17-05-2007 08:34 PM

I also had a question abou pre bed.

I read a John Berardi article stating that it's better to take casein with whey, because while casein maintains the amino acid levels in the blood, you need whey to actually stimulate protein synthesis when you're asleep, and then some casein to maintain amino acid levels while you sleep.

Any thoughts on this? Have you guys tried whey + casein at night and seen better results?

**James Copping** · 17-05-2007 08:46 PM

My thoughts are Berardi is talking rubbish.

**Stone** · 17-05-2007 09:08 PM

Yeah, I had enough of John Berardi's "precision nutrition strategies" too. Once I followed his nutrition routine which 3 months later resulted in an outstanding mass gains... on my waist! No mention that it sent my food bill trough the roof...

**2xtreme** · 19-05-2007 09:04 AM

i see....

so avoid whey like the plague then before bed? MPC and peanut butter enough

**Bison** · 19-05-2007 04:37 PM

Last meal before my bedtime shake is always:

3 eggs (full)
65g tuna (1/2 tin)

Cooked in olive oil to make a fantastic omelette, high protein, zero carbs and plenty fats. Then before going to bed I'll have:

30g Milk Protein Concentrate
20g Whey
10g Flaxseed Powder - Organic
4x 1000mg Fish Oil Caps

**hank_marvin** · 19-05-2007 05:02 PM

I just have Calcium Cassinate before bed, then brush my teeth quickly because it smells nasty!.

**2xtreme** · 19-05-2007 09:44 PM

Quote

Originally Posted by Bison

Last meal before my bedtime shake is always:

3 eggs (full)
65g tuna (1/2 tin)

Cooked in olive oil to make a fantastic omelette, high protein, zero carbs and plenty fats. Then before going to bed I'll have:

30g Milk Protein Concentrate
20g Whey
10g Flaxseed Powder - Organic
4x 1000mg Fish Oil Caps

Is that while on a cut? Any reason you go for zero carbs?

So have you found the whey + MPC works better 4 u?

**Bison** · 19-05-2007 11:17 PM

Quote

Originally Posted by 2xtreme

Is that while on a cut? Any reason you go for zero carbs?

So have you found the whey + MPC works better 4 u?

I've been having that while on low-ish calories yes. Though I'm currently going very low for me, under 2500kcals so I've cut the eggs in the omelette down to 2 and the flaxseed down to 5g.

Only difference when bulking is I'll add cheese to the omelette if I need the calories and some fat to my shake, either with full-fat milk or olive oil, maybe even an egg.

I go for zero carbs for my last two meals because I eat all the carbs I need in my 4 other meals during the day.