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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 01-06-09, 12:01 AM   #1
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Nightly protein consumption.

Hey, everyone!

After I go out for a long ride, I have been told that it's a good idea to take in a lot of protein to help with muscular reconstruction while sleeping. To assist in doing this, I have started drinking milk mixed with protein powder (20g whey protein) after my workouts, usually an hour or two before I go to bed.

Does the time that I actually eat or drink protein matter? Would it be less effective to drink it right before going to bed or too many hours before then? Is there a recommended ratio to go by?

Thanks!
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Old 01-08-09, 05:06 PM   #2
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bump?
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Old 01-08-09, 05:15 PM   #3
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In theory, you want a fast digesting protein right after exercise (e.g. whey) and a slow digesting protein (casein) before bed.
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Old 01-08-09, 05:23 PM   #4
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Which foods/liquids/solutions contain casein? I'm unfamiliar with that protein.

Thanks for the response!
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Old 01-08-09, 05:24 PM   #5
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Which foods/liquids/solutions contain casein? I'm unfamiliar with that protein.

Thanks for the response!
Casein is milk protein.
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Old 01-08-09, 05:29 PM   #6
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Oh, okay. I seem to be okay there, since I usually have milk every night (with some cereal). Not the best dietary decision, but I've tried just eating turkey and other substitutes and they don't hit the spot as nicely.
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Old 01-08-09, 05:30 PM   #7
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You can also buy casein powders like you can whey.
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Old 01-08-09, 06:43 PM   #8
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Casein forms a clump in the stomach and takes a while to pass on to the small intestines for absorption. I've heard it gives a good protein profile for about 5-6 hours after ingestion. Whey is more along the lines of 30 minutes to 2 hours after ingestion that the amino acids are flooding the blood stream.
Egg protein is also a good, fairly fast, protein that is easily available, as a powder or as egg whites if you worry about the fat and cholesterol in the yolks.
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Old 01-09-09, 01:16 AM   #9
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cottage cheese as well. I usually have a spoon full of this before bed when I train hard.
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Old 01-09-09, 06:34 AM   #10
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This is completely off the cuff and untested, but I have heard people say that having protein (other than milk) just before going to bed can cause nightmares.

Now as to what kind of protein was been talked about I don't know, although I suspect it was meat.

I know that personally (I've been told) if I eat a lot of food before going to bed I toss and turn and snore. I also don't wake up rested.
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Old 01-09-09, 09:20 AM   #11
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powder ? try drinking it directly before going to bed

1 hour before is not the same


can of tuna ? that is better if you are gonna lag around before sleeping
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Old 01-09-09, 09:30 AM   #12
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cottage cheese as well. I usually have a spoon full of this before bed when I train hard.
+1. A 1/2 cup of nonfat cottage cheese before bed is a good way to go- ~15g high-quality protein, slow to digest, and helps to compensate for the catabolic effects of sleep.

As to supplements- whey protein is more quickly absorbed than casein- I'd suggest taking the former before exercising (especially lifting if that's your bag), and the latter after workouts. If you want to take whey after a workout, definitely mix it in milk, not water- this will slow the absorption a bit.
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Old 01-10-09, 12:00 AM   #13
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This is completely off the cuff and untested, but I have heard people say that having protein (other than milk) just before going to bed can cause nightmares.

Now as to what kind of protein was been talked about I don't know, although I suspect it was meat.

I know that personally (I've been told) if I eat a lot of food before going to bed I toss and turn and snore. I also don't wake up rested.
I don't dream much, and the protein powder doesn't cahnge that.
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Old 01-10-09, 12:00 AM   #14
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powder ? try drinking it directly before going to bed

1 hour before is not the same


can of tuna ? that is better if you are gonna lag around before sleeping
When I eat dinner after training, I usually stay up for a while afterwards (like two or three hours). I'll try drinking the protein shake right before bed.

Thanks for the ideas, guys!
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Old 01-10-09, 12:02 AM   #15
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+1. A 1/2 cup of nonfat cottage cheese before bed is a good way to go- ~15g high-quality protein, slow to digest, and helps to compensate for the catabolic effects of sleep.

As to supplements- whey protein is more quickly absorbed than casein- I'd suggest taking the former before exercising (especially lifting if that's your bag), and the latter after workouts. If you want to take whey after a workout, definitely mix it in milk, not water- this will slow the absorption a bit.
I mix the whey in milk, mostly because it tastes a lot better than mixing it with water (2% or soy, if it matters). I'll also get some cottage cheese, since a lot of people have indicated that it works well in controlling nightly hunger (which is a problem with me).

I usually drink whey protein after a workout because someone here pointed out that taking in whey protein before a workout can build up ammonia during exercise, which decreases performance...
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Old 01-10-09, 11:54 AM   #16
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Greek yogurt + protein powder + peanut butter works for me. I stir it all together. Put it in the freezer for a while and it tastes like ice cream.
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Old 01-10-09, 11:56 AM   #17
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Mccook,
What is Greek Yogurt?
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Old 01-10-09, 05:02 PM   #18
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Does the time that I actually eat or drink protein matter?
Hard to say, there are several other factors, besides "time" that affect protein digestion.

For one thing, it matters whether or not you are attempting to restrict overall diet - as in weight loss. And yes it matters if you are involved in regular exercise with the intention of gaining weight.(muscle)

I'm pretty sure that protein is best utilized when eaten just after exercise. The other condition is that protein is always take with enough calories of carbohydrate that it's not being digested for immediate energy needs. (one reason protein isn't a great idea before heavy exercise)
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Old 01-10-09, 05:17 PM   #19
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The digestive system slows down, when you go to sleep.
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Old 01-10-09, 05:21 PM   #20
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The digestive system slows down, when you go to sleep.
Yes, and I am told that cyclists don't need to put the sort of emphasis on protein that the poster seems to be doing.

Just as an fyi, I use casein powder. It's slow to digest ( a good thing most of the time ), tastes good and acts to thicken up a drink, making it more like a shake.
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Old 01-11-09, 02:43 PM   #21
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It's yogurt that has had the excess whey strained out of it. It's much thicker and has fewer carbs, making a good night time snack.
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Old 01-11-09, 08:05 PM   #22
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It's yogurt that has had the excess whey strained out of it. It's much thicker and has fewer carbs, making a good night time snack.
And if you can't find Greek yogurt, you can make your own very easily. Simply put a paper coffee filter in a wire-mesh strainer or colander, position over a bowl large enough that the bottom of the strainer doesn't touch the bottom of the bowl (allow about 3 inches space between them), fill the filter with PLAIN (unflavored, unsweetened) yogurt (nonfat works as well as full fat), and let it drain in the fridge overnight. You can use the whey- I add it to soups for a little extra protein- so don't just throw it out. The yogurt will be nice and thick- like soft cream cheese, and with little of the tartness it had before draining. It makes a great bagel spread, BTW- just add herbs of choice, maybe some scallions. It's also a great thickener for gravies and sauces- I use it instead of sour cream to make stroganoff.
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Old 01-11-09, 08:33 PM   #23
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i've heard from people that milk is very bad for your health because it is homogenized. just a little heads up. one source is notmilk.com.
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Old 01-12-09, 10:54 AM   #24
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i've heard from people that milk is very bad for your health because it is homogenized. just a little heads up. one source is notmilk.com.
what in the hell would homogenization have to do with milk being bad for you. That simply means it was stirred up.
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Old 01-12-09, 11:33 AM   #25
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what in the hell would homogenization have to do with milk being bad for you. That simply means it was stirred up.
I used to have issues with Lactose intolerance like bad gas, bloating etc. till I started using non-**** organic milk.

Here is a link that explains it a bit.

http://notmilk.com/deb/022199.html

I am going to try Raw milk as I may have a source for it.

This link is a very loooong read, but it explains why raw milk is a very good idea. After reading this you will understand why people go to the bother.

http://www.realmilk.com/expert-testimony-0508.pdf

It is the transcript of a court case in California where a farmer wants to sell raw milk and so you hear two expert witnesses explaining the theory and practical aspect of raw milk. It will download a PDF file.
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