How long before sleep you eat your last meal? And what you eat?

[luki7788]

Hi guys, I think it can be nice topic for talk and share experience.

I want ask you how your last meal look like before go to bed. You eat full meal like protein + carbs + fat? Or maybe you do oldschool style like protein + little fat? Or maybe just protein? Or something different?

Me, for many years I was eating only protein with some fat. For example Greek yogurt or cottage cheese with some nuts or oils. Sometimes little carbs. Later I stop eat fat before sleep and now I eat normal meal, protein + carbs, with maybe little fat (like 5g avocado 35g example).

I eat this meal almost just before sleep. Eat it, brush teeth, go to bed. And I sleep good. My deep sleep is usually 1.5 to 2 hours, sometimes more, sometimes less. But I see my REM sleep is short, always under 1 hour and I wake up 4-5 times at night. I think maybe because this last meal is big meal, not only protein like before. I feel maybe sleep was better when I eat only protein and some fat.

Now I also eat 5 meals per day. I think maybe I try eat only 4 meals per day, and last big meal 2.5 hour before bed. And before bed just small protein meal 5 maybe protein ice cream from Ninja Creamy (almond milk + whey protein).

So I want ask you: how is your last meal before bed? You feel it change your sleep quality or not? You feel better sleep with only protein? Or no difference?

Let’s talk about it

 

[grammo13]

For the longest time I would eat a protein fat meal, typically 50g protein and 16-24g fat. It's what I was taught years ago by someone very well respected and it worked well for my body composition.

I just assumed I was a poor sleeper because I always was when I was young too. But that changed when @TheOtherOne55 started providing me guidance and his experience. I would be eating 50-100g of carbs before bed depending on the day. I loved it because I'm most hungry before bed

But what I found was, I slept great. The best sleep I had in a long time. And this remained that way until we got deep into a cut and the carbs would be cut drastically. And in the end, got even leaner than when I would eat protein+fat meals before bed.

 

[Sectør]

I usually eat like 1.5 hours or so before bed.

Last meal usually takes one of two forms:
A) Ground beef + aspargus
or if im less hungry:
B) protein shake + asparagus + fairlife milk (+sometimes some rice cakes if im feeling flat or just want to have a "snack")

Generally keep the carbs a bit lower as they turn my body into a furnace and I just end up sweating through the night, and it seems to impact my sleep negatively--and if I am going to add carbs, I avoid sugar as much as possible and just stick more complex types of carbs

 

[td]

I train most weekday evenings so my post training meal, pre-bed meal is protein and carbs. Incidental fat. It's about 30 minutes before bed. No insulin. GH before bed.

I don't know if it has any effect on sleep quality. Weekends, I train in the late morning. Pre-bed meal then has all macros and I don't notice any difference in sleep.

 

[Reno911]

I eat then do my dental care and then to bed. I've always eaten before bed since I was a child and before I got into training at 14.

Here is my last meal. #6
-1 Cup Liquid Egg Whites
-100g Chicken Breast Tenderlooin
- 200g jasmine rice
-15g Organic Raw Local Honey
-100mL Raw Milk Or Organic A2 Goat’s Milk

 

[mvdds]

My last meal is usually never closer than 1 hour before bed, and typically has protein, carbs and no added fats. Right now that’s rice, chicken and peppers. When I’m cutting I’ll do a high protein meal instead with few carbs, like low fat Greek yoghurt with protein powder and berries. I’ve experimented with high fat meals pre bed and I honestly can’t tell the difference, I sleep well.

 

[trackstar19]

I break my fast at 6PM With meal 1 (chicken and potatos)
*gym at 7:30pm*
Meal 2 Post workout protein shake at 9PM
Meal 3 at 10:30pm (30mins before bed) then back to fasting until 6PM the next day again

Meal 3 is always a tub of chobani Greek yogurt. I find I sleep better on a full stomach and carbs in my belly. When I don’t eat before bed or am on low carbs I struggle with sleep.

My usual sleep (according to my Apple Watch) is:
55min deep sleep
3 hours REM
5 hours ‘core’

 

[Simon90]

When I train in the evening on a week day I will have my last meal, do a 10min walk and then get in bed. I'll be fast asleep withing 30mins of eating my last meal and sleep like a baby.

Last meal before bed at the moment is 150g carbs 60g protein trace fats from rice and 2percent turkey mince. With 80g cooked greens.

On a rest day, I have my last meal usually around an hour before bed. It will consist of 60g protein and 20g fat. Usually whole eggs, egg whites, 80g cooked greens with some cashew nuts or peanut butter. I sleep better after the carb meal.

Sometimes, if my day is fooked up with work and my meal timings are out, I will set my alarm to have a whey and rice flour shake at around 1:30am or whey with extra virgin olive oil (what ever macros are needed) I will drink this and fall back to sleep instantly after I've pissed

 

[PissedPajamas]

My last meal is like, 2-2:30hrs prior to bed.

Always some form of 1% cottage cheese (600-700g) or Greek yogurt with either almond butter (15-20g) or blueberries/cherries/kiwi (125-150g)

Rest days I’ll usually throw the carbs in to help me sleep since I’m mostly lower carb throughout the day while training days I’ll lean more towards exclusively healthy fats and protein since i train earlier and put most of my carbs periworkout and some in my post-postWO meal

 

[Pheedno]

Lately, a Fairlife 30g protein drink and a cup of salted oatmeal about 1hr before sleep. This is a change of pace as it's usually been a carbless meal like eggs and shrimp or some steak and avocado. I can tell a positive difference in sleep quality, for sure. I also have found that all of this moves in cycles and eventually the sleep benefit will cycle out(or at least be perceived to do so)

 

[PRorER]

Workout after my shifts so last meal usually around midnight or 1am. 60g protein (grilled chicken and whey isolate) along with 60-75g carbs (jasmine rice)

 

[Bobik]

I always have my last meal right before bed. I need to be full to sleep well. Especially when I'm cutting....

My last meal is:
150g chicken breast + 80g bread + vegetables and 70g oatmeal + 20g micellar casein + 100g strawberries

 

[Swifto]

What is causing you take wake up 4-5 times per night?

Urinate? Cut liquids 2-3 hours before bedtime.

Ninja Creamy ice cream is still 300-400ml of almond milk before bed.

CPAP doesn't fit and slips? Change mask or try others.

A lot on your mind? KSM-66 to calm the mind down 600-100mg.

Have you changed your mattress, bed, pillow?

 

[FrenchBench22]

On rest days, I wake up at 7am. Meals are at 8am, 11am, 2pm, 5pm, 8pm, give or take 30 minutes. I'm in bed around 10pm. About 2 hours between last meal and bedtime.
On training days, I wake up at 6am. Meals are at 7am, 10am, 1pm, train, 4pm, 7pm. I'm in bed around 10pm. About 3 hours between last meal and bedtime.

When I was having 6 meals on training days, I'd have meals around 7am, 9:30am, 12pm, train, 3:30pm, 6pm, 8:30pm. In bed around 10pm. About 1.5 hours between last meal and bedtime.

My last meal has been something like any of the following:
Lean meat protein (chicken breast, turkey) and veggies. Sometimes we have added fats (avocado, almond butter) or a fatty meat with no added fats (salmon), sometimes we have added carbs (potato or rice). Sometimes coach adds a little fruit to this meal.
Low fat yogurt. Sometimes coach will add fruit to this meal. Sometimes coach will add granola or rice cakes to this meal.

I don't really notice any difference in sleep no matter what the meal is or how big/small it is.

Before I had a CPAP, I'd wake up 6+ times a night just to pee or for no reason. Since I've had a CPAP, I only wake up maybe 1-2 times a night to pee.

 

[luki7788]

What is causing you take wake up 4-5 times per night?

Urinate? Cut liquids 2-3 hours before bedtime.

Ninja Creamy ice cream is still 300-400ml of almond milk before bed.

CPAP doesn't fit and slips? Change mask or try others.

A lot on your mind? KSM-66 to calm the mind down 600-100mg.

Have you changed your mattress, bed, pillow?

Bro, really — I don’t ask you for advice.
This is not interview. The question is in first post.
Trust me, I already check and think about all variables.

So you don’t need tell me what to do.

No offense

 

[bbxtreme]

30 minutes before bed. I used to try and eat 1.5 to 2 hours before going to sleep with just protein. I realized I slept better getting food in before bed and adding carbs.

Ninja Creamy-

30g Whey ISO (True Nutrition Strawberry)

250g Zero Fat Organic Greek Yogurt

1 Scoop Jocko Greens (coconut flavor)

10g Collagen Peptides

1 Scoop Gut Revival (vanilla flavor)

75g Organic brown rice crisp

100g Organic Kiwi ( weighed skin peeled off )

6oz unsweetened vanilla almond milk

 

[Bleed]

Eat 1 -2 hours before bed. A piece of sockeye, 5 cashews/almonds, 50 grams of casein, 1 scoop EAA (throw this in with any protein shake I drink, probably piss it out but I have no muscle soreness since I started doing this), 1 teaspoon of omega xtra, collagen peptides thrown here and there.

I sleep basically all night, No issues. Wake up once to piss usually.

If I eat carbs before bed theres a real good chance Ill be sweating.

 

[Swifto]

....

 

[d4ve]

About an hour before bed. I don't want to be just-ate full, but I have a huge appetite and will lose sleep if hunger gets too high during the night.

I like a good amount of carbs and fat, too. Meals 1 (also pre-workout), 2 (post-workout), and (pre-bed) are where I try to save the most carbs and fats when dieting. I'd rather be hungry around meals 3 and 4 and preserve sleep, training performance, and recovery with the other meals.

I also like more satiating carbs, which usually means potatoes instead of rice. With varying amounts, pre-bed has been the following for a long time:

• Sirloin or lean ground beef
• Air fried potatoes
• 4-5g oil to cook the potatoes
• Fruit (usually an orange)

 

[buzzbomb138]

i slam this right before getting into bed:

45g whey
250ml hi protein milk
100ml egg whites
15ml EVOO
~500 cals total, 59g protein

this is my 4th meal of the day with three different proteins with different digestion rates and the fat from the EVOO to slow it down even more to keep me anabolic/anticatabolic all night until morning and meal #1