white meat proteine; The Top Pre-Bedtime Food Choices
Now that we know exactly which nutrients to consume — and which to avoid — to fuel
our goals, let’s talk about the best foods to eat. After all, we EAT food, not nutrients.
1. White Meat Protein
White meat animal protein sources such as chicken and turkey — as well as eggs —
are great pre-bed meal choices. These slow-digesting proteins will provide a sustained
release of amino acids, increase satiety, elevate your metabolism, and stimulate your
body to secrete glucagon. That’s a grand slam!
Why not read meat, you ask? According to a study by researchers in Australia, red meat
may result in a higher insulin response than that of white pasta.21 As a result, it may not
be your best option because, remember, we want to keep insulin levels at bay before
Do you POOP enough?
Please excuse the somewhat personal nature of this excerpt, but the information
we are about to share below is extremely important for both you and your digestive
You may not think that you’re constipated, but in reality, it is VERY likely that you
You see, constipation is not simply “not being able to go”, or only eliminating once
a week…that’s severe constipation. The truth is, a healthy digestive system should
be eliminating after every meal.
Are you moving your bowels several times a day, once for every meal you eat? If
not, you are suffering from constipation, which will cause a build up of toxins and
undigested, rotten, putrid food in your digestive system.
This can make it much harder for you to lose fat while also wreaking havoc on your
digestive system and overall health…really bad stuff. Just imagine all that rotted,
disgusting food sitting there in your digestive system…yuck!
Fortunately, this can be corrected rather quickly, with a few simple steps:
==> 4 tips for healthy digestion and regular bowel movements
Fish is also probably best to avoid at this time as well. In the same study, researchers
found that the insulin response to fish rivaled that of high-carbohydrate whole-grain
Stick with the white meat, like turkey and chicken. While it’s certainly up for debate,
turkey contains high concentrations of the amino acid tryptophan, which may help your
sleeping efforts by promoting relaxation and drowsiness. A double-win!
2. Cottage Cheese
Milk protein is approximately 80% casein and 20% whey. As you already know, the
former is a slow-digesting protein while the latter is a fast-digesting protein. Cottage
cheese is a milk-based food that is predominantly casein.
As mentioned previously, casein protein provides optimal recovery benefits as a prebedtime
protein, and it provides up to 7 hours of sustained nutrition. Add to these
highlights an increase in feelings of fullness, a ramped up metabolism, and the release
of the fat-burning glucagon, and you’ve got another five-star choice.
Make sure that you opt for good ol’ plain cottage cheese, not the flavored varieties. The
latter have added sugars that will cause a rapid elevation in blood sugar and a resultant
insulin response that will blunt fat burning. Choose an organic variety whenever
possible. This typically implies that the animals were not treated with dangerous growth
hormones or antibiotics, and they were likely pasture-raised and fed a healthier diet,
which will mean a better fatty acid profile also.
3. Green Vegetables
Didn’t see this one coming, did you? Veggies, despite being classified as carbohydrates,
are low glycemic and will not promote much of an insulin response, if at all. In fact,
rather than just being okay, this is a great time to increase your vegetable intake.
Consuming some veggies late at night will not only help subdue cravings, they’re rich
in much-needed micronutrients and can help you balance out your body’s acidity,
especially if you are going to add some protein.36, 41
It’s important to balance out the body’s acidity (e.g., pH) for multiple reasons. If the
body’s pH is not balanced, it can lead to the following negative health consequences1
» Decreased growth factors
» Growth hormone resistance
» Mild hypothyroidism
» Higher levels of blood cortisol
» Loss of muscle mass
» Enzymatic changes in the cell
» Altered regulation of metabolites and minerals
» Decreased uptake and release of oxygen
What’s more, veggies are high in fiber, which can also positively impact satiety. As a
matter of fact, fiber can stimulate special cells within the GI tract to secrete hormones that
communicate satiety to the brain.52 Because veggies contain virtually no calories, they are
a great option for “snackers” or folks who like to eat while watching television or reading.
Rather than reaching for that bag of high-carb, insulin-spiking potato chips, slice up some
multi-colored bell peppers, celery, cucumbers, and cauliflower and snack away!
A Slow-Digesting, Low-Carbohydrate Protein Shake
This may be the King of Kings when it comes to pre-bedtime foods. If you have any
kind of sweet tooth whatsoever, this offers the perfect combination of slow-digesting,
glucagon-inducing, metabolism-raising, appetite-satiating proteins along with the great
taste and satisfaction of a delicious milkshake.
A great-tasting smoothie combined with some healthy fats like almond butter or
coconut oil not only fits the bill of the pre-bedtime criteria we’ve outlined already, it may
provide some additional advantages. Specifically, adding some “good” fats can actually
slow the rate of gastric emptying, which means that you’ll experience even greater
appetite satisfaction and a further sustained release of amino acids.16, 45
On top of that, adequate dietary fat is necessary for a whole host of functions. Dietary fats:
» help manufacture and balance hormones
» form our cell membranes
» form our brains and nervous systems
» help transport fat-soluble vitamins
» provide essential fatty acids that the body can’t make
Fats will not negatively affect your blood sugar or insulin levels. Rather, the combination
of high protein and some good fats may actually help your body transition into the ideal
fat-burning mode.38 In addition, adequate and balanced dietary fat intake is necessary
to optimize levels of the all-powerful hormone testosterone, which plays a critical role in
recovery, metabolism, and fat burning.13, 14, 35
As previously mentioned, it is incredibly important to opt for a time-released protein
blend before bed (e.g., one that contains casein and/or milk protein), as slow-digesting
proteins are superior at this time. Specifically, avoid consuming whey protein-only
supplements, as they lead to a dramatic increase in insulin that rivals that of white
bread. Additionally, whey protein provides amino acids for only about 1 ½ hours,
whereas the slower-digesting casein provides up to 7 hours of sustained nutrition.
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