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Are Weight Lifters Who Avoid Food Before Sleep Harming Muscle Growth?
By Francesco A. Castano
Many bodybuilding theories exist in regards to achieving maximum muscle building with the smallest possible body fat level, with bodybuilders experimenting with diet variables, including whether food is consumed prior to sleep, in order to enhance results. Some bodybuilders understand the importance of bedtime meals, but others fear consumption of food prior to sleep, especially bodybuilders who either quickly gain fat when aiming for muscle growth, or who are focusing specifically on fat loss, and wish to boost the speed of results.
The theory is that eating prior to sleep increases the likelihood of fat gain, and although there is no inherent harm to body fat levels when consuming a late meal, because many diet routines are structured with an incorrect use of calories and carbohydrates, not to mention improper meal division, which can detract from building a more efficient metabolism, the bedtime meal encourages fat increase for many, and some in the bodybuilding world classify later eating as harmful towards body fat control.
The common mistake made is to either use excessive carbohydrates for a bedtime meal, or consume a food intake that circumvents the body's core requirements for muscle building or maintenance, which then quickly will result in fat gain, as energy expenditure during evening fast is less than at any other time. Yet, unlike certain flawed bodybuilding trainers may suggest, a lifter is in great need of calories during sleep, as this is when muscle gains occur at their greatest proportion. In fact, since the body has a lengthy uninterrupted rest to grow and repair lean muscle tissue, sufficient calories and protein must be present in order to maximize such results, which is why a bedtime meal becomes critical. When nutrients are neglected prior to a lengthy sleep period, although muscles seek to grow during such hours, they are unable to do so, and if an individual is using a lower calorie diet for fat loss, many times muscle mass will even decline dramatically.
During fat loss periods, one of the most challenging obstacles for many bodybuilders is muscle maintenance, and making dramatic alternations to a diet, whether
it be reducing food intake below what is necessary for fat loss due to impatience, or dramatically restricting food later in the evening, will greatly increase the chance for lost muscle, which further suppresses metabolism, making future fat loss difficult. Unbeknownst to many, a properly structured bedtime meal can actually assist in the fat reduction process, as metabolism benefits from a frequent meal structure, and withholding food for extended periods can cause the body to restrict calorie burn. This can occur not only when reducing frequency of meals during daylight hours, but also by skipping a moderately sized feeding prior to sleep. This is contradictory to the notion that food before bed increases the risk of fat increase or slows fat loss, but far too many who integrate bedtime meals are using a larger quantity of food than is necessary to properly stimulate metabolism and sustain muscle mass, or are using excessive carbohydrates, as if the meal were preceding a lifting workout as opposed to a lengthy sleep session. A meal before sleep should be composed of mostly protein, as the body during rest is seeking primarily recovery and growth (by way of protein synthesis), but eradicating carbohydrates will cause the body to waste protein for energy, which robs nutrients for muscle recuperation, and places metabolism at risk.
Certain bodybuilders understand the importance of bedtime meals, and try to integrate several during the evening, waking up once or twice for extra food, believing this will aid muscle building results, but such a technique is detrimental to overall progress, as consuming one properly designed bedtime meal is sufficient to allow for muscle gains and proper metabolic function, while waking up for another one or two meals will destroy proper sleep patterns, which are just as critical for muscle gains and proper metabolism as the meal itself. Waking up for extra food during time which should be devoted to rest prevents the body from utilizing calories properly, so for maximum muscle building and fat loss, aiming for a bedtime meal with limited carbohydrate levels and ample protein once before a lengthy sleep is the most productive method.
Francesco Castano authors MuscleNOW.com, a diet and weight lifting program teaching the exact techniques for muscle gain without supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling exercise equipment at guaranteed lowest prices. |
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