As a bodybuilder, you probably want to know if there is something to enhance your anabolic state throughout a good 8 hour sleep. It takes about 4 hours for your body to slip into a catabolic state. Some bodybuilders get up in the middle of the night to eat a solid meal to overcome this. This can, however, reduce your sleep and recovery. For this reason there are some foods and supplements that can be useful at this time for the sake of convenience, as well as effectiveness.
Eat in the Middle of the Night to Grow
- Milk. Beside its protein milk is composed of lactose, very useful for bodybuilders, who aren’t lactose intolerant, in the middle of the night. Skim milk has a Glycemic Index of 32 out of 100, a very low index which provides a slow and steady release of the hormone insulin. The continual supply of insulin means that whey isolate is transported to muscle tissue rather than being used for energy production.
- Whey Isolate. Whey Isolate is a prime source of protein. Oligopeptides found in hydrolysed proteins can stimulate protein synthesis, as they deliver massive amounts of muscle building nitrogen to muscle cells. When combined with milk, a large amount of protein is quickly released and followed by a steadier and continued flow of nitrogen, promoting higher nitrogen retention.
- Glutamine. Combining large amounts of BCAAs from the Whey isolate with Glutamine ensures that the critical building blocks from the whey are utilised for protein synthesis. Adding glutamine to your protein increases the rate of protein synthesis as it is also a cell volumiser.
- NAC. NAC is a stable form of the amino acid cysteine. Gains in muscle mass only occur when enough cysteine and glutamine have been supplied by the liver. It also raises levels of glutathione in blood, which is our bodies primary anti-oxidant. Without it, we could not build any muscle fibre. Maintaining high levels of cysteine and glutamine in the blood keeps glutamine stores in the muscle to go untouched, leaving the muscle building process uninterrupted.
Make Mid-Sleep Anabolic Snack
Before bed, mix a meal replacement powder in a bowl with a small amount of water to make a pudding-like pre slumber snack. The slow digesting protein from casein and milk isolate will last for 4 hours. Before calling it a night, prepare your pre-slumber muscle building meal. Pour a cup of milk in your shaker bottle, set aside your serve of whey protein powder, your measured out glutamine, and your NAC capsule. Have a bottle of water beside your bed also. If you do wake up in the middle of the night, or if you choose to set your alarm for this meal, you just need to mix your components together, and take your capsule, for the ultimate middle of the night muscle building meal. Finish this off with the water you have beside your bed, which will aid the cell volume to aid your growth.
Nutrition Night & Day for Muscle
If you are concerned with losing precious muscle during the night, prepare this convenient muscle building snack before you go to bed to ensure optimal nutrient uptake and minimal disruption to your sleep. This will mean that you can be in an anabolic state 24/7. Without consistent nutrient intake you risk putting your body in a catabolic state, thus compromising your muscle building potential.