does anybody here take any casein protein before bed or just ZMA? ive been taking casein for a little over a year now but just recently got a ZMA to take at night.
but my real question is is it that important to take some kind of protein before bed so you dont go too much into a catabolic state, or does it really not matter?
what do you guys take right before bed or at night? (supplement or whole food)
I always have something to eat before bed. Usually some casein or cottage cheese. I also put in a nocturnal shake each night. You don’t want to eat anything with too high of a dairy content if you are using ZMA however.
[quote]Jay-B wrote:
You don’t want to eat anything with too high of a dairy content if you are using ZMA however.[/quote]
This has been covered MANY times here.
If you’re having a calcium-rich pre-bed meal, simply take your ZMA an hour before.
thats what i do. my question was more about what other ppl do for their nutrition when they go to bed.
Flameout after dinner and at Bedtime a handful of BCAA’s and ZMA.
D
usually, ill take my Flameout at dinner, then take the ZMA 30-60 minutes before bed, then take 20-30g of casein protein with a little bit of peanut butter in water.
i used to take the casein with milk, and when you add peanut butter, it tasted EXACTLY like a Reeses peanut butter cup. but i have since been trying not to drink as much milk due to the high glycemic response being right before bed.
I drink a casein shake with an egg in water. Next time I order from T-Nation, I’m gonna order some ZMA and start taking that. Can’t beat it for the price.
Protein shake and Cottage Cheese.
ZMA roughly 45min after that meal.
Check out this article, it has some good info about what happens while you sleep.
abcbodybuilding.com/zfactor.php
The recommended “sleep stack” is;
[quote]1. Take a ZMA supplement on an empty stomach.
After the ZMA has been totally digested, about 30-60 minutes later, eat a complex and fibrous Starchy Carbohydrates or Fibrous Green Vegetables(depending on if you are cutting or bulking) such as oatmeal, a yam, a salad, or a green leafy vegetable. The key is to eat a slow burning carbohydrate source here.
Combine that with 1 tablespoon of flax oil, 1 gram of vitamin C and 5 grams of Glutamine.
And lastly consume 20-60 grams of casein protein( cottage cheese is a great source ) (this amount depends on your body weight and goals).
Numbers 2-4 should be taken in as one meal.
I stick to this pretty much, but swap the flax oil for fish oil.
Also I’m on the AD so green leafy veggies during the week and starchy veg on the weekend.
I take ZMA, wait 30 minutes, then 250g of cottage cheese with fish oil and a few nuts.
If I use BCAA’s, should I take them before bed, or wake up and take them then go back to sleep? Or both?
I take ZMA 30-60 minutes before I go to sleep and then drink some Complete Milk Dairy Isolate protein. tastes great and keeps me feeling full all night.
[quote]dtehollis wrote:
If I use BCAA’s, should I take them before bed, or wake up and take them then go back to sleep? Or both?[/quote]
If you are a hardcore competitive bodybuilder and can’t afford to lose one ounce of muscle for an upcoming contest then I’d say yes get up in the middle of the night and slam some. For us regular folk taking them at bedtime and upon waking should be more then adequate.
However, if you get up in the middle of the night to piss and decide to slam some it ain’t gonna hurt anything. Me, I’m far to out of it when getting up for a midnight piss to think of anything other then pissing and getting back in the sack.
D