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

[qbkilla]

last meal, brush, smoke, pass out. Always eat before bed. Usually salmon, or shrimp with fish oil and spinach. If a workout day I may do carbs, egg whites mixed with whey and fruit.

 

[Swifto]

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

We are all here to help each other.

 

[buck]

For the last 35+ years my last meal has been 1-3 hours before i go to sleep. Depending on life situations. I would like to have it earlier so sleep was not impacted, as it seems digesting foods impacts quality of sleep from studies i have seen. But what a person is willing to do is not always what is best.

 

[KingOfSushi]

I actually like a high carb and protein meal before bed. I sleep the best this way. I eat, pin my gh, then go directly to bed.

 

[Siggy]

I eat a full on meal, steak or chicken , rice, beans, tacos. Etc. Cant sleep on an empty stomach or on a light meal or protein shake. Usually a few hours before I go to bed, sometimes right before going to bed.

 

[kadafi2]

It all depends on how I spread my food throughout the day;

- If I'm little low on protein, I eat cottage cheese.
- If I'm low on protein, I add protein powder to the cottage cheese. I usually also drink a tablespoon of flaxseed oil, but I'm currently experimenting with cutting fat and don't add it at this point.

- If I'm low on carbohydrates (this generally only applies to training days), my protein macros are usually already filled on those days because I drink a LARGE post-workout shake (protein, EAA, carbs, gainer), so I eat carbs before bed. Ideally, in the form of fruit <3

It all depends on the day. But most often, on non-training days, I just take protein from cottage cheese/protein powder, and on training days, I just use simple carbs. I'm currently testing this solution.

 

[specter]

i tried all the different pre bed meals, shake, whole meal, only protein, yoghurt with some whey and peanut butter etc etc etc and it all fucks with my sleep, i cant eat any real meal atleast an hour pre bed or my sleep goes to shit... so last thing i get pre bed is a glas of water with some diff supps in powder form and off to bed.

 

[fisther69]

Really depends on the size of the meal

 

[sir_robin14]

Approx 2 hrs before bed

- 16oz fage 0% yogurt
- 250g of frozen berries
- 1 scoop of protein powder

Immediately before bed

-125g of oats
- another scoop/1.5 scoop more protein from whey or casein

I sleep better on a very large meal. I salt my oatmeal liberally and find that prevents waking up to pee in the middle of the night. I also take psyllium husk and digestive enzymes before bed.

 

[sir_robin14]

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.

What is the science behind the carbs causing sweating? I sleep better with carbs before bed but have also noticed this effect.

 

[TheOtherOne55]

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)

Exactly the same. I wanna feel full the first 2 meals post workout anddd pre bed, I’m ok being a lil hungry middle of the day when I’m busy.

Lately I’ve been doing ninja creamy and maybe cor. But ground beef and potatoes is my go to.

 

[Mufasa123]

I had known eating right before bed wasn't optimal but once I got my Whoop and saw the hours of elevated stress I didn't realize how bad. Shocking really and here I thought I was getting decent sleep.

So now big meals are 2+ hrs before bed unless I can't manage otherwise. I might do a shake, Creami protein, or snack closer or even before but not big quantity meals if I can help it. It's made a big difference both in data and real life feel. Composition/macros don't seem to matter much but I try to keep it lower carb.

 

[Bleed]

Thats a great question. I have no idea. The thing is, it's not consistent. Sometimes it happens, sometimes it doesnt. The more carbs I eat the more guaranteed it is to happen. I just adapted to it. Doesnt happen with fat and protein. The few things that murder sleep for me are any non-ambient noise, being hot, and a mattress that isnt basically hard as a rock.

What is the science behind the carbs causing sweating? I sleep better with carbs before bed but have also noticed this effect.

 

[sir_robin14]

Thats a great question. I have no idea. The thing is, it's not consistent. Sometimes it happens, sometimes it doesnt. The more carbs I eat the more guaranteed it is to happen. I just adapted to it. Doesnt happen with fat and protein. The few things that murder sleep for me are any non-ambient noise, being hot, and a mattress that isnt basically hard as a rock.

Could be caused by a raise in metabolism. Some of the carbs being burned as heat increasing core body temp. I noticed it more since upping my dose of t4 as well, but it’s also summer so who knows.

 

[Bleed]

I keep the house at 70-71 degrees in the summer. Definitely not the heat. Also sleep with a fan blasting on me.

I do have a lot of animals and they find their way onto the bed but even then theres a difference in their added body heat and sweat drenched sheets I get from carbs before bed. I cant even get back into the same spot. Nasty as hell. The moment I erased carbs before bed, the problem solved itself. I can even take a 400mg dose of tren with no issues. I havent gone any higher and usually higher doses of tren require sleeping on towels if I eat carbs before bed.

Could be caused by a raise in metabolism. Some of the carbs being burned as heat increasing core body temp. I noticed it more since upping my dose of t4 as well, but it’s also summer so who knows.

 

[Scorch]

5 eggs
1 cup of rice
Green onions
Cilantro
530p

 

[OldManLogan]

usually dinner is a relatively large amount of protein (usually grilled chicken breast or thighs, or a half pork loin serving, like 250-300 g) with a bit of a simple carb, some sweet potatoes, maybe some rice? Lately I've been indulging in fruit and honey for dessert. Maybe an hour before bed for dessert, 2 hours or so at least for dinner.

 

[st114]

I read about the whole carb cut off thing 20 years ago and I still follow that. I’ll have some Greek yogurt and almonds or Cottage cheese an hour or two before bed. Too many carbs or too much food volume before bed causes me to sleep like shit

This may be an outdated technique

But nowadays most of my “improvements” to my plan is working to better implement plans and systems I already know versus finding new knowledge. I feel a lot of people are just continually searching for new info, but they already have enough knowledge to get them 90% of the way there, they just need to focus on using it. The gaining of new knowledge and changing the plan makes them think they’re making steps forward.. versus dialing things in

This isn’t aimed at anyone and slightly off topic but it’s something I’ve been meditating on the past few days because I’ve been very guilty of it. Figured it fit into this thread

 

[Bleed]

100%. The basics have always worked. If these guys spent the time they do looking to reinvent the wheel on sticking to what works, they'd be better off.

99% of what I see is pushed by influencers looking for engagement. Thats all anyone needs to know.

I read about the whole carb cut off thing 20 years ago and I still follow that. I’ll have some Greek yogurt and almonds or Cottage cheese an hour or two before bed. Too many carbs or too much food volume before bed causes me to sleep like shit

This may be an outdated technique

But nowadays most of my “improvements” to my plan is working to better implement plans and systems I already know versus finding new knowledge. I feel a lot of people are just continually searching for new info, but they already have enough knowledge to get them 90% of the way there, they just need to focus on using it. The gaining of new knowledge and changing the plan makes them think they’re making steps forward.. versus dialing things in

This isn’t aimed at anyone and slightly off topic but it’s something I’ve been meditating on the past few days because I’ve been very guilty of it. Figured it fit into this thread

 

[Josefein421]

Definitely prefer carbs before bed. The serotonin release helps me sleep better. And without some carbs i wake up middle of the night craving and hungry.

Right now… whey, rice cakes, banana, almond butter or chicken and rice.