Nighttime Nutrition and Diet

Eating every 3 hours or so has the effect of providing your body with a steady stream of nutrients throughout the day. Small, frequent feedings of high-quality protein maintain the amino acid levels needed to repair and build new muscle.

Needless to state, this process is interrupted at night, by sleep. Once the
nal meal has been digested and absorbed, no more food is eaten until
the next morning. And even though you’re sleeping, your body still uses
energy. Other biochemical processes continue as well. During the posta-
bsorptive state, the needs of the body must be met using stored nutrients.
Although protein synthesis still occurs, the body enters a net catabolic
state. By morning, the rate of protein degradation is greater than protein
synthesis. Skeletal muscle contains nearly one-half of the total body pro-
tein and plays an important role in maintaining the free amino acid pool
during this period.

Feeding eventually restores the balance between protein breakdown and
synthesis, although it would be nice to nd some way to prevent - or at
least reduce - the amount of muscle protein breakdown during sleep.

In the supplement section review of casein, I discussed a study, “Slow and
fast dietary proteins di erently modulate postprandial protein accretion”,
that examined the impact of protein digestion rate on protein synthesis
and breakdown. The researchers compared whey to casein. What they
found was that a quickly digested protein like whey was better for increas-
ing protein synthesis, while a slow digesting protein like casein resulted in
a much lower, prolonged enhancement of amino acid levels - which wasn’t
very e ective for boosting synthesis, but was good for preventing protein
breakdown.

So there’s a possibility that a small amount of a slow protein like casein,
consumed at bedtime, would maintain amino acid levels su ciently to
blunt the catabolic e ects of fasting on your muscles while we sleep.

Is there any proof at this point that having a “bedtime snack” will result in
extra pounds of muscle? None at all. In view of the research, my take is
that a snack before sleep is a wise precaution, but strictly optional.

Does it have to be casein? Maybe not. Most animal proteins digest much
more slowly than whey does. But casein is an extremely large protein, and
associates with other caseins to form large complexes that gel in the stom-
ach and are especially di cult to digest. So, unless you’re allergic to it,
casein is probably one of the best proteins you could use for this purpose.

A good bedtime snack will contain about 30 - 50 g of protein, with minimal
carbs. A small amount of healthy fat could be added to slow digestion even
further. It doesn’t need to be elaborate: this isn’t a full meal. A couple of
scoops of a casein-based protein powder or some cottage cheese should
do the trick.

These nutritional enhancements won’t work miracles, of course. If your
training and/or nutrition over the rest of the day aren’t up to snu , con-
suming pre-/post-workout drinks and eating a bedtime protein snack
won’t make up for those shortcomings. In conjunction with a good training
program and diet however, these additions have the potential to add to
your success. It’s your entire program of nutrition, supplementation and
training that will bring success, not one or two simple changes.

Just remember, it’s not rocket science, so don’t make it any more compli-
cated then it needs to be
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Best Diet for fat loss

Losing weight is one of the most difficult challenges a person can overcome, but it is a challenge that can be achieved. Losing weight is becoming a common goal with many people. And this is becoming difficult and complex task, with all the conflicting information out there. Thus, this article is logically sound and effective tips that you can take to find a diet that will give maximum benefit and effectiveness. Losing weight is a task that requires great determination and discipline.( fat loss plans )
1. Find a program that provides realistic goals.
Avoid diets that promise weight loss overnight. Diets that promise unrealistic promises that are not designed to lose weight. Diets take time to work. Choose a diet based on their food preferences. Like sweet foods? Choosing a diet that is high on the intake of carbohydrates. Allow your body to transition to the new diet easily by selecting the food you like. By doing so, you can be on a diet and still enjoy it.

2. Research the credentials of your chosen diet.
The best diet to lose weight is that it is created by an experienced physician, health professional or doctor. These people spent years studying how the body works and what's good for her. Before choosing a diet, make sure you try to find out whether the diet of their roots, which you created, and how many people have benefited. The more background you get from the diet, the better.

3. Plan it out.
Not to proceed with planning a diet without at least a week ahead. The diet is all about taking the right kinds of foods in the correct amount. If you can not prepare your meals the right way, you do not end after your diet at all. Here's a suggestion - before starting out on his new diet, rid your refrigerator of anything that your diet plan asks you to avoid. If you can not do it, even the best in the world for weight loss diet does not work for you.

4. Comply strictly with the diet plan.
There is no sense in searching for the best diet to lose weight only to forget about it after two to three days. Once again, the diet has time to work. After that it is hard. Therefore, prepare mentally and physically. And make sure it is up to the challenge. Do not worry. The results may be too large that could be expected.

There you have it! You know the best diet to lose weight in order to use it to your advantage!
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