Imagine a normal day. It's just 7pm and you've just had a wonderful dinner with your family. As a rule, you will not eat anything until tomorrow. Well, a little detour to the cookie jar you will certainly make. But cookies are not really part of the diet, after all, these are just a small insignificant snack in between. But if you want to build muscle or lose fat, that's the wrong way to go. Especially if you miss out on breakfast the next morning and do not pay until noon in the canteen. That such a nutritional pattern can not be a good idea becomes clear at the latest when you realize that your body has not received any significant amount of protein for 14-15 hours. But why is that problematic and how are you doing better?
How does the muscle build?
In principle, your body is busy 24 hours a day eliminating old protein structures and replacing them with new ones. The balance of these two processes is what ultimately determines whether you build or lose muscle. So if you want to build muscle, you need to help your organism build new protein structures. What do you think, what you need the most? Right, you need protein. Only a sufficient amount of protein makes the muscle protein synthesis so proper, so that the organism in the context of anabolic metabolic processes more muscle tissue than degrades. If, on the other hand, protein is missing, you get into a so-called catabolic state of metabolism, in which the organism degrades the body's own proteins, because it requires them more urgently for other tasks, such as the production of hormones and enzymes. A high-protein meal and a reasonable bedtime snack can already be very effective at this point to put the body in the development mode. Skipped meals, bad food choices and obligatory biscuits before bedtime are just the opposite.
Does the muscle build during sleep?
Wrong information in numerous lifestyle programs and glossy magazines have actually made many people believe that everything eaten before going to bed would be turned one-on-one into fat. To make it short: Of course that's not the case! On the contrary, as a study from Medicine and Science in Sport and Exercise Magazine shows, high-protein foods that we consume at bedtime are not turned into fat. Rather, the researchers were able to detect a significant increase in muscle protein synthesis in subjects who indulged in a protein-rich snack late at night. That means nothing else than that your body switches to muscle-building mode at night when it has enough protein available.
When should I eat something?
Since your body is always busy building and breaking down protein structures, you should always make sure that there is enough protein in the system. This simple principle applies in the morning, at noon and in the evening as well as just before going to bed, because at least you have a longer Lent at night. The best way to ensure protein supply is as follows: First, make sure you eat a high-protein meal 3-4 hours before bedtime to fill the amino acid pool. But since this is not enough to provide you with the required protein until breakfast, it needs a protein-rich bedtime snack. You treat yourself to this, before you go to bed, so that the proteins last as long as possible.
What should I eat?
That biscuits, ice cream and chocolate conceivably poor muscle-building snacks, is clear even on the basis of the low protein content. On the contrary, you should rely on very high-protein foods, whose proteins also have the property of being slowly digested. Thus, a constant amino acid flow is guaranteed, from which your organism can remove building material, without having to resort to endogenous structures. Dairy products with a high casein content are ideal. These include, for example, curd cheese, cottage cheese, Harz cheese. Alternatively, you can also use pure casein protein in the form of a dietary supplement. But that's not all, because by combining it with healthy fats, you can extend the half-life of the protein a bit more. Fats, such as those found in peanut butter, linseed oil, walnut oil or avocados, are ideal for combination with casein-rich protein sources as a bedtime snack, for example. You want to save the work in the preparation or can not rely on dairy products due to a lactose intolerance? Then, before going to bed, do a juicy steak or a tin of tuna. The latter, however, you should mix with a healthy olive oil. So equipped, nothing can go wrong when it comes to building muscle.