Why drinking a protein shake right BEFORE BED is good!

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  • Dave198lbs
    Dave198lbs Posts: 8,810 Member
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    Where do the sugars go? Yes, you guessed it, right to your thighs in the form of fat.

    I wonder how many people actually guessed the thigh area.
  • tigersword
    tigersword Posts: 8,059 Member
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    1. Eating right before bed is perfectly fine unless it puts you over your calorie goal for the day, so this post started with a myth, and then snowballed from there.

    2. Protein, particularly a protein shake, spikes insulin just as much, and sometimes even more, than carbs do, a simple fact which completely invalidates this entire post.

    "THE LAWS OF NUTRIENT TIMING
    The first law of nutrient timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
    The second law of nutrient timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing."
    -Alan Aragon


    I disagree with all those who say it doesn't matter when you eat. Calories in-calories out is too simplistic. There are other factors that effect weight loss. To convert fat into glucose so it can be used as energy, the body uses Human Growth Hormone (HGH). The presence of insulin in the bloodstream inhibits the release of HGH. To stimulate the release of HGH from the pituitary gland, do not eat a carbohydrate meal near bedtime. If you are hungry, eat a small protein meal before bed, plain yogurt, chicken breast, egg whites etc. Or foods with a very low glycemic index such as an avocado. http://www.carbs-information.com/glycemic-index.htm#gi

    HGH release is stimulated by exercise and fasting, or when we are low on glucose in the blood and the pancreas is not producing insulin. The pituitary releases higher amounts of HGH while we sleep than while we are awake, if insulin is not being secreted by the pancreas. The highest HGH release comes during deep sleep, so lack of sleep affects the ability to burn fat stores. Sleep apnea is an enemy to weight loss.

    As we age (after age 40) the pituitary gland slowly starts to cut down how much HGH it produces. Hence we have an increasingly difficult time burning excess fat stores.

    Apart from increasing height in children, growth hormone carries out many other metabolic functions such as increasing calcium retention, strengthens and increases the mineralization of the bone, increase in muscle mass through the creation of new cells, promotes lipolysis, resulting in reduction of the adipose tissue (body fat), increases promote synthesis and stimulates the growth of all internal organs, reduces the liver uptake of glucose, an effect that opposes that of insulin, helps in the maintenance of pancreatic islets, promotes liver gluconeogenesis (glucose generation), plays a role in fuel homeostatis and it also stimulates the immune system. (http://www.jintropin.cn/hgh.html)

    Bottom line, stop eating carbs late at night if you want to burn body fat.

    Read more: How Does Human Growth Hormone Work? | eHow.com http://www.ehow.com/how-does_4759518_human-gr owth-hormone-work.html#ixzz1prKqNa6A

    Wait, don't eat carbs before bed because carbs spike insulin and insulin prevents HGH, so instead eat protein because protein spikes insulin but insulin doesn't prevent HGH?

    Insulin doesn't prevent HGH, that's a very oversimplified statement. Hyperglycemia prevents release of HGH, and hyperglycemia is a very specific medical condition. Insulin, HGH, and IGF-1 all work together to maintain muscle and tissue health, and control the metabolism, one does not automatically prevent the other from being released.
  • LesterBlackstone
    LesterBlackstone Posts: 291 Member
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    I'd recommend only drinking 58% of the whey protein shake.

    Win.
  • crisanderson27
    crisanderson27 Posts: 5,343 Member
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    The validity of this thread has been completely handled.

    I'm in for the entertainment value.
  • GreatSetOfBrains
    GreatSetOfBrains Posts: 675 Member
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    Bump
  • ahamm002
    ahamm002 Posts: 1,690 Member
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    2. Protein, particularly a protein shake, spikes insulin just as much, and sometimes even more, than carbs do, a simple fact which completely invalidates this entire post.

    Protein may be insulinogenic, but it definitely does not spike insulin to the degree that carbs do.
  • LesterBlackstone
    LesterBlackstone Posts: 291 Member
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    2. Protein, particularly a protein shake, spikes insulin just as much, and sometimes even more, than carbs do, a simple fact which completely invalidates this entire post.

    Protein may be insulinogenic, but it definitely does not spike insulin to the degree that carbs do.


    ORLY?


    Insulin-protein-carbohydrate-test.png
    Comparison of insulin response between low protein, high carb meal and high protein, low carb meal



    insulin.jpg
    Insulin response to high protein and high carb meals


    http://weightology.net/weightologyweekly/?page_id=319

    http://www.ncbi.nlm.nih.gov/pubmed/20060863
  • Nataliaho
    Nataliaho Posts: 878 Member
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    I have a question for people who understand this homone and glycogen stuff. Why is it that if I eat something really really sugary before bed I inevitably have really full-on nightmares. I generally have very little sugar in my diet, but I do always eat at night?? Ideas? (and its nothing to do with my husband and his protein)
  • ahamm002
    ahamm002 Posts: 1,690 Member
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    2. Protein, particularly a protein shake, spikes insulin just as much, and sometimes even more, than carbs do, a simple fact which completely invalidates this entire post.

    Protein may be insulinogenic, but it definitely does not spike insulin to the degree that carbs do.


    ORLY?


    Insulin-protein-carbohydrate-test.png
    Comparison of insulin response between low protein, high carb meal and high protein, low carb meal



    insulin.jpg
    Insulin response to high protein and high carb meals


    http://weightology.net/weightologyweekly/?page_id=319

    http://www.ncbi.nlm.nih.gov/pubmed/20060863

    The fact that carbohydrates spike insulin more than protein isn't controversial, it's basic science. The insulin response to a meal is primarily determined by the amount of carbs and rate of absorption. You should have read the weightology link a bit closer:
    You can see that, despite the fact that the blood sugar response was much higher in the meal with more carbohydrate, the insulin response wasn’t higher. In fact, the insulin response was somewhat higher after the high protein meal, although this wasn’t statistically significant.

    Note: Protein has been shown to significantly enhance the insulin response to a meal when COMBINED with carbs, but unless you're talking about type 2 diabetics with blunted insulin response to carbs, then amount of carbs is still the main driver.

    Here are some links that show what we already know:
    http://jn.nutrition.org/content/133/2/405.short
    http://jn.nutrition.org/content/133/2/411.short
  • Acg67
    Acg67 Posts: 12,142 Member
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    The fact that carbohydrates spike insulin more than protein isn't controversial, it's basic science. The insulin response to a meal is primarily determined by the amount of carbs and rate of absorption. You should have read the weightology link a bit closer:
    You can see that, despite the fact that the blood sugar response was much higher in the meal with more carbohydrate, the insulin response wasn’t higher. In fact, the insulin response was somewhat higher after the high protein meal, although this wasn’t statistically significant.

    How does what you bolded support your assertion carbs spike protein more than protein?

    Table 4, compare the group mean insulin AUC of the carb rich foods to the group mean of the protein rich foods

    http://www.ajcn.org/content/66/5/1264.full.pdf+html
  • Sidesteal
    Sidesteal Posts: 5,510 Member
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    I have a question for people who understand this homone and glycogen stuff. Why is it that if I eat something really really sugary before bed I inevitably have really full-on nightmares. I generally have very little sugar in my diet, but I do always eat at night?? Ideas? (and its nothing to do with my husband and his protein)

    LOL. You are awesome.
  • ahamm002
    ahamm002 Posts: 1,690 Member
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    Table 4, compare the group mean insulin AUC of the carb rich foods to the group mean of the protein rich foods

    http://www.ajcn.org/content/66/5/1264.full.pdf+html

    Insulin AUC is area under the curve. That's different from an insulin "spike" which is what sparked the original debate. Yes, protein is insulinogenic, but it is absorbed much more slowly and doesn't spike your insulin to the degree that carbs do.

    But even so, if you look at figure 1 from the same study you linked, on average the insulin score from protein rich foods is significantly less than the insulin score from carbohydrate rich foods.
  • LesterBlackstone
    LesterBlackstone Posts: 291 Member
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    Table 4, compare the group mean insulin AUC of the carb rich foods to the group mean of the protein rich foods

    http://www.ajcn.org/content/66/5/1264.full.pdf+html

    Insulin AUC is area under the curve. That's different from an insulin "spike" which is what sparked the original debate. Yes, protein is insulinogenic, but it is absorbed much more slowly and doesn't spike your insulin to the degree that carbs do.

    But even so, if you look at figure 1 from the same study you linked, on average the insulin score from protein rich foods is significantly less than the insulin score from carbohydrate rich foods.

    Don't forget the topic of this thread: Protein Shakes

    Dairy (esp whey) is especially insulinogenic.
  • tigersword
    tigersword Posts: 8,059 Member
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    I have a question for people who understand this homone and glycogen stuff. Why is it that if I eat something really really sugary before bed I inevitably have really full-on nightmares. I generally have very little sugar in my diet, but I do always eat at night?? Ideas? (and its nothing to do with my husband and his protein)
    Eating lot of sugar at once can lead to a massive insulin surge. The extra insulin pulls the glucose out of the blood faster than normal, which leads to a low blood sugar state. Low blood sugar causes release of adrenaline, which leads to very vivid, stressful, adrenalized dreams, because adrenaline helps initiate fat burning to bring blood sugar levels back up. This is also the "energy burst" a lot of people feel when they eat a lot of sugary foods, it's an adrenaline rush.
  • caramkoala
    caramkoala Posts: 303 Member
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    I often try to get the wife to drink a protien shake before bed but she just won't go for it.

    Yeah, but does your protein shake come in cool flavours like mochalatte and strawberry cheesecake?

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