martichr24

By Chris Martinez

This is something that I’ve been meaning to write about for a long time because this is just about the most ignorant dietary myth that is still around and I hear it over and over again. Don’t eat carbs after ‘X’ o’clock because it will turn into adipose tissue. I mean how many of you have heard this before or think this is true? That it is bad to eat carbs after 6, 7, 8, 10 o’clock at night or even midnight? Well, big shocker coming your way because I’m here to change this myth.

People believe that since they are closer to sleeping they should curtail carbohydrate intake, this is simply ludicrous. Carbohydrates at night don't make you fat; too many total calories make you fat. A study done by the Hebrew University of Jerusalem took 78 obese subjects and had them consume carbohydrates mostly at dinner for 6 months and results showed greater weight loss, abdominal circumference, and body fat mass reduction. Additionally, if you train at night you NEED those carbohydrates to properly recover and start glycogen re-synthesis (stored carbs in the body that convert to glucose in the blood stream). Insulin sensitivity is high after a workout, so it’s okay to eat a high amount of carbs at this time and not worry about storing excess carbs into fat. Your metabolism doesn’t say “hey it’s night time, so that means I have to store these carbs into fat cells.” There’s nothing about night time that changes your metabolism.

If you are not training at night and you eat the right amount of carbs that you’re supposed to be eating to hit your daily macronutrient count, then you will be fine. On the contrary, if you’re living a sedentary lifestyle, you should eat a moderate serving of complex carbs (oatmeal, sweet potatoes, bran cereal, low-fat pop corn, brown rice, etc.) about the size of your fist with a lean protein source before bed. These carbs will be assimilated in a slower manner and keep you fuller for that 6-8 hour sleeping fast that you are about to enter. Complex carbs before bed will also help spare muscle protein while you sleep and your body will synthesize these carbs into glucose (blood sugar levels) and store it into your muscle cells, instead of your fat cells. On the contrary, if you eat a huge serving of simple carbs (white carbs, sweets, candy, etc) without a lean protein source at night, then your insulin levels will most likely rise, as well as your glucose levels and there will be nothing else to balance it with, so that sugar from the simple carbs will be stored into your fat cells. There’s a lot more that goes on during this process with insulin, so rather than just looking at it as a black and white answer, keep an open mind that other variables are involved, but I won’t get into that in this article. Also, keep in mind everyone’s body and metabolism is different. Some can handle more carbs, some simply can’t.

I really don’t know where people got this notion of not being able to eat carbs after ‘X” o’clock because it will turn into adipose tissue. I’ve never came across a study or research that has proven facts to this myth. So, stop being Carbophobic and cutting carbs out after ‘X’ times because you’re missing out on crucial calories and nutrients that your body could be assimilating. Carbs at night don’t make you fat; too many total calories make you fat and if your metabolism is telling you not to eat carbs at night, shut it up by eating some more carbs!

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laneanders

I think it is pretty crazy as well, I always try to ingest some oatmeal prior to sleep, along with cottage cheese, milk, and some form of meat. I actually think carbs pre-bed help you sleep more peacefully.

martichr24

I agree. You also feel full in the morning! I also think the whole casein and slow digesting protein is a bit overrated before bedtime. I've tried casein and cottage cheese and whey, chicken breast, beef and I've gotten great results regardless behind if its slow digesting. As long as its a quality, lean protein source, you are good to go!

laneanders

I agree but I actually like to get multiple sources of protein pre-bed if possible.

a216vcti

Go to bed hungry, wake up skinny.

obravo13

Great article! Thanks for the information!

martichr24

@Obravo13- Thanks man! Got more coming

mr.cooper69

OP, we need to talk.

The Solution

Do you even lift ?

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peruvianiron

OP is a..........nice guy.awared through Layne

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mmar455

Feel like that works with the body anyways rather than against it. I find it extremely easy to avoid carbs in the morning and opt for protein and fat instead and find it more difficult to avoid carbs at night. My "breakfast" is my last meal, and my "last meal" is my breakfast.

The Solution

As long as your hitting your carb intake regardless when you intake them is what matters most.

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martichr24

@TheSolution- Yes it's easier for some people to avoid eating carbs at breakfast and then slowly adding them later in the day. But you're right total overall carb intake is what matters. Thanks for reading.

The Solution

Keep em coming my man! Good work!

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allNatty

Good article. I eat before bed pretty much every night.

However, I do have one question. When i talk nutrition with my mom, she always references her doctor, and how he said it can cause digestive issues when i am older. I guess build up from after your body stops digesting, and the food is just sitting in your intestines while you sleep. Do you have any thoughts on this?

martichr24

@AllNatty- Thanks for reading man. Honestly I don't know a whole lot about digestion, but I highly doubt it's bad for you and could cause digestive issues.

The Solution

Your doctor is a moron no offense. The body does not shut down and is working 24/7 regardless if your largest meal is pre-bed.

Total calories dictates your goal. You should still aim to get the majority of your calories around your workout when they are best utilized, but eating huge before bed has 0 impact as long as you are eating the calories to suit your ovall goal.

Think about this. If you eat at maintaince or below and you are eating say 1000 calories before bed, are you going to get fat? no your going to maintain your weight or lose weight.

Cals in Vs Cals Out= Simple Math.

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allNatty

thanks for the reply. i just tried doing alittle research, and yea, i couldn't find anything that supports the claim. i'll try and talk to my sister in law about it. she's not a doctor, just a nurse, but maybe her experience will give me some insight on some key words to use when i research lol. I'll get back to you if i find out anything.

@the solution-i hear you on the doctor being a moron lol. just because someone made it through school, doesn't mean they know what they are talking about. unfortunately, i have been told some stupid things and diagnosed with the wrong thing several times by doctors.

allNatty

the only thing i'm really finding that is a negative effect of eating then going to sleep is acid reflux (which can cause throat/mouth issues im sure, and heartburn).

when i talked to my sister-n-law she said to check out diverticulosis, which is what my mom's doctor was talking about, but when i read up on that its from low fiber diets and/or high processed food diets. so yea, diverticulosis is irrelevant to this thread lol.

Basic GI Education | Dr. Nowain

The Solution

While research shows eating carbs before bed is fine. If this is a problem then do what suits your body.

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TNT15

You shouldn't eat carbs past 4pm. Everyone knows this

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BroSci

I think it has to do with the position of the sun and its effect on vitamin d..


ANT

Younglifter16

ANT is the king of bro science for a reason

The Solution

Brah. I ate this last night pre-bed,
and i woke up still with lines in my legs and on course for my show in 3 1/2 weeks

Guess all them carbs just turned to fat

BBQ Pulled Chicken Sandwiches with Sweet Potato Fries:

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skamps

If I eat carbs later at night it prevents me from sleeping. This would be the only reason I can think of not to eat carbs later at night, not for some nonsense reason like you mentioned about carbs turning 'adipose tissue'. Sounds just as crazy as 'muscle turning into fat'.