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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 02-18-10, 06:17 AM   #1
jetbike
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Late night food

So I know that eating late at night is not advised, particularly as I'm trying to loose a few kilos at the moment, having gained about 6kg in the last 6 months or so.

My job makes me work late into the night, often I will get home at 10 or 11pm, after riding 16kms home. I'm usually starving. I've tried to just go bed, but am usually too hungry to sleep. I eat three square meals prior to this point.

When I get home I try to eat almonds, yogurt or tofu - protein I guess is better for recovery and a lesser evil to sit in my gut all night?

Any advice?
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Old 02-18-10, 06:29 AM   #2
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I have the same issue when traveling, off schedule eating hours drives me crazy .
I usually try to pack something to eat before it gets to late so I am not starving later, and eat the wrong things, but if I cannot I will eat Some natural peanut or almond butter and cottage cheese or yogurt before going to bed. It seems to kill the starving feeling, and allows me to sleep without being full.
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Old 02-18-10, 09:12 AM   #3
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I've been dieting down from 250 to 195 this past year, and my last meal is protein and fats (as opposed to carbs) plus some fiber. Those will be slow digesting and not make you fat, and the protein will help keep your metabolism going since it takes more energy to digest. By fat of course you want only healthy fats like CLA, coconut oil, or omega 3 oils (fish/flax/walnut) or olive oil.

As long as it's high protein and slow digesting eating at night is fine. When people eat late they usually eat leftover dessert, or cereal, or something else that will digest fast and turn to fat, which is why people think it's bad. But most diet advice nowdays is eating 5-7 small meals a day, which means one right before bed.

So cottage cheese and flax seeds or crushed tree nuts would be a good base, add something else that's not a lot of calories for flavor if you need. Like low carb flavored protein powder (makes it kinda like cheesecake ) Or add a little bit of walnut or almond butter to it. Or just have a protein shake (low carb casein based is best for meal replacement, again you want slow digesting).

Yeah when dieting -for me - it's all about preperation. If I don't have something ready and easy i'll eat crap. So when I travel I drink low carb protein shakes, it is all dry ingredients so it is easy to pack, and gives me a chocolate fix without buying junk food.
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Old 02-18-10, 09:31 AM   #4
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I've read that some protein before bed is very good - because it keeps your metabolism alive and is slow to digest and will help you sleep.
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Old 02-18-10, 09:33 AM   #5
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Ideas for late night snack protein plus a bit of fat. Hard boiled eggs or stuffed eggs. Boil a bunch of eggs ahead of time my favorite stuffed egg is cut egg in half take out yolk. Mash or chop yolk with a bit of mayonnaise and chopped olives. Spoon yolk mixture back into the white. Try sprinkling your cottage cheese with cinnamon and adding a bit of chopped apples and pecans or almonds. Apple slices with peanut butter and some cinnamon. A small salad with protein added, tuna chicken or cheese, Feta and black olive is good, and oil and vinegar dressing.
Cinnamon is suppose to help control blood sugar.
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Old 02-18-10, 02:40 PM   #6
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Lately, my late-night snack is a sliced apple and some almond butter (raw organic). It not only tastes good, it's healthy and totally guilt free. Heck, sometimes I even eat two....
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Old 02-18-10, 04:51 PM   #7
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It doesn't really matter when you eat. What matters is that you burn more then you eat. I think the whole "Do not eat after x" started out as an advise to discourage people from mindlessly munching on stuff while watching TV. It also a personal preference. Some people hard time falling a sleep after eating something close to bed time. The usual reasons that are given now like "the food turns in to fat" or "it doesn't get digested" is pure BS that people just repeat because they "heard it from someone".
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Old 02-19-10, 02:41 AM   #8
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Just had an interview for 9-5 job with extra riding (40kms round trip) so that might fix the problem.

Thanks for advice. I hope to post here again. I plan to race this year and your advise will come in handy.
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Old 02-19-10, 05:03 AM   #9
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Eating at night is not the issue. It's not as if food doubles in calorie count when the sun goes down.

If your schedule means that you get up at noon, start work at 2 pm, work till 10 pm, and go to bed at 2 am ... then eat breakfast at noon, lunch at 5 pm, and dinner at 11 pm.
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Old 02-19-10, 06:23 AM   #10
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My late night snack of late have been Carrots, about 100 cal for 2 big ones.. They fill you up and keep you from eating too much..
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Old 02-20-10, 07:58 PM   #11
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Quote:
Originally Posted by Machka View Post
If your schedule means that you get up at noon, start work at 2 pm, work till 10 pm, and go to bed at 2 am ... then eat breakfast at noon, lunch at 5 pm, and dinner at 11 pm.
I wish it were that simple. I get up at six regardless, because that's when my sons wake up. I often use it as a time for a bit of yoga, whilst making toast and porridge.
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Old 02-24-10, 01:31 PM   #12
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It does matter some when you eat. You're body naturally secretes growth hormones about 2 hours into the sleep cycle. However, if insulin is present it does not secrete GH. All foods will cause an insulin response but sugar and carbs are the biggest cause. I begrudgingly have started eating only lettuce, cabbage, and celery when I get home from work at 10:30pm. Eating after work is part of my wind down for bed routine so I can't cut it out completely.
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Old 02-24-10, 08:58 PM   #13
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I eat before going to bed or I can't fall asleep so easily. A medium sized meal two or three hours before bed is best for me. If I was working late though I'd either eat there, or just have a small snack before going to bed.

http://www.roadcycler.com/2007/10/sc...wn-energy-bar/

This stuff's good for that. I make a large batch every now and then and store it in the cupboard. It lasts a long time and is nicer than any other power bar I've had. Just a small amount (10-20g) will ward off any hunger before bed.
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Old 02-25-10, 11:00 AM   #14
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I always get hungry after dinner, probably because I tend to eat small meals and I'm used to eating every one or two hours. I usually have cereal before going to bed, but I think I'm going to switch it up to cottage cheese and see how that goes. Any advice about adding fruit to it? Is that a bad idea because of the sugar? Also, any opinions about full/low/non-fat?

Not trying to lose any more weight (could probably stand to gain 5 pounds--so long as it's muscle!) but maybe some more protein will help with that.

Any other suggestions for good pre-bedtime snacks?
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Old 02-27-10, 09:59 PM   #15
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Anything.

Your metabolism really isn't going to dip or rise before bed, while asleep, etc. Go for it.

The main take away for weight loss/maintenance: 3500 calories = 1 lb, and to lose weight, you have to have a deficit of food and exercise to match that.

People get so wrapped up on when they can eat and can't eat that they forget this simple fact of this equation- and when you get caught up in it, sometimes you do more harm than good.

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