Posted on August 11th, 2009 | Comments (0)
Numerous bodybuilding opinions exist in regards to producing maximum muscle gains with the smallest possible body fat percentage, with bodybuilders experimenting with diet variables, including whether food is consumed prior to sleep, in order to enhance progress. Some bodybuilders understand the value of bedtime meals, but others avoid food prior to sleep, especially bodybuilders who either quickly gain fat when attempting to build muscle mass, or who are focusing primarily on fat loss, and wish to amplify the speed of results.
The theory is that consuming food prior to sleep encourages fat gain, and although there is no direct correlation between eating late and fat gains, because many diet routines are structured with poorly chosen calories and carbohydrates, not to mention improper meal division, which can detract from metabolic rate, eating before sleep encourages fat increase for many, and some in the bodybuilding world classify later eating as harmful towards body fat percentage.
The common mistake made is to either use greater than necessary carbohydrates for a bedtime meal, or implement a food intake that is beyond the body’s core requirements for muscle growth or preservation (depending upon the goal), which then clearly will result in body fat increase, as energy needs during an overnight fast are less than at any other time. Yet, unlike certain mistaken bodybuilding trainers may suggest, a weight lifter is in great need of calories during sleep, as this is when the majority of muscle growth occurs. In fact, since the body has a lengthy uninterrupted period to repair and grow lean muscle tissue, sufficient protein and calories must be present in order to maximize such progress, which is why a bedtime meal becomes crucial. When nutrients are withheld prior to a lengthy rest period, although muscles seek to grow during such hours, they are unable to do so, and if an individual is consuming a lower calorie diet for fat reduction, many times muscle mass will even drop dramatically.
During fat loss periods, one of the most challenging obstacles for many bodybuilders is muscle maintenance, and making dramatic modifications to a diet, whether it be reducing food intake below the maximum necessary for fat loss due to impatience, or eliminating food later in the evening, will greatly enhance the chance for lost muscle, which further harms metabolism, making future fat loss difficult. Many do not realize that a properly structured bedtime meal can actually aid in fat reduction, as metabolism is stimulated due to a frequent meal structure, and avoiding food for extended periods can cause the body to restrict calorie burn. This can occur not only when decreasing the number of meals during early hours, but also by skipping a moderately sized meal prior to sleep. This contradicts the notion that food before rest increases the chance of fat gain or slows fat reduction, but far too many who pursue bedtime meals are consuming 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 weight training workout as opposed to a lengthy sleep session. A meal prior to sleep should be comprised of mostly protein, as the body during sleep is seeking primarily recovery and growth (by way of protein synthesis), but eliminating carbohydrates completely will cause the body to use protein for energy, which reduces available nutrients for muscle recuperation, and places metabolism at risk.
Certain bodybuilders understand the importance of bedtime meals, and try to consume several during the evening, waking up once or twice for additional food, believing this will increase muscle growth, but such a technique is detrimental to overall progress, as consuming one properly designed bedtime meal is sufficient to promote muscle growth 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 growth and proper metabolism as the meal itself. Waking up for additional 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 carb intake and sufficient protein once before a lengthy sleep is the most effective method.
About the Author
Francesco Castano authors MuscleNOW.com, a bodybuilding plan for building muscle mass without supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling weight training equipment at guaranteed lowest prices.
Article Source: Content for Reprint
You may also like:
Comments (0)
The following content represents the opinions of Fitness2Health.com users. It is not editorially reviewed for medical or factual accuracy and does not constitute medical advice.
