Does Eating Before Bed Hurt Weight Loss?

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Eating a small high protein meal before can aid weightloss

Eating a small high protein meal before bed can aid weight loss.

You may have been told by popular media or nutritional authorities to avoid eating before bed, because it can lead to body fat gain or negatively affect your health. However, recent research is showing that consuming proper nutrients before sleep may actually have some slimming effects.

In fact, some research suggests protein before sleep may promote muscle building (1). More specifically, a small, nutrient dense, high-protein beverage before bed can aid in muscle protein synthesis and help boost metabolism the next morning (2, 3). Multiple studies are showing that small, nutrient-dense foods like protein-rich shakes and bars prior to bed may actually help weight-loss goals (2, 4).

In a recent study by Michael Ormsbee and colleagues at the Health and Exercise Sciences department at Skidmore College, nighttime protein intake increased satiety the next morning and did not negatively affect insulin sensitivity in obese women who started a structured exercise program over a four-week period (5).

Consuming small protein-rich meals like IsaLean or IsaLean Pro (or IsaPro alone, as part of the Bedtime Belly Buster) appears to improve overnight muscle protein synthesis, morning metabolism, and satiety. All three of these combined offer a great way to boost fat burning.

While many still fear that eating too close to bed will have a negative effect on metabolism, many studies show conflicting results on this topic. However, one thing every researcher will rightfully tell you is that binge eating late at night on high-calorie foods will lead to adverse health outcomes.

Indeed, eating large meals the majority of your day and late at night can increase your chance for obesity and cardio-metabolic issues (6). However, current research is showing that consuming the right kinds of nutrients before bed can actually be beneficial and aid your weight-loss goals. With the right fitness routine and healthy eating patterns you’re on your way to a healthier lifestyle.

References

  1. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the National Academy of Sciences 1997;94:14930-5.
  2. Madzima TA, Panton LB, Fretti SK, Kinsey AW, Ormsbee MJ. Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men. British Journal of Nutrition 2014;111:71-7.
  3. Groen B, Pennings B, Beelen M et al. Protein ingestion before sleep improves postexercise overnight recovery. Medicine and Science in Sports and Exercise 2012;44:1560-9.
  4. Kinsey AW, Eddy WR, Madzima TA et al. Influence of night-time protein and carbohydrate intake on appetite and cardiometabolic risk in sedentary overweight and obese women. British Journal of Nutrition 2014;112:320-7.
  5. Ormsbee MJ, Kinsey AW, Eddy WR et al. The influence of nighttime feeding of carbohydrate or protein combined with exercise training on appetite and cardiometabolic risk in young obese women. Applied Physiology, Nutrition, and Metabolism 2014;40:37-45.
  6. Kinsey AW, Ormsbee MJ. The Health Impact of Nighttime Eating: Old and New Perspectives. Nutrients 2015;7:2648-62.

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