Food before bed a good or bad idea?

fret_wimp2

Im currently in the process of getting my body fat percentage down a little. Im cutting calories a bit and controlling the amount of protein, fat and carbs, trying regular smaller means and it is so far working.

But one thing is confusing me. Does it matter when i get my calories in?

e.g. if i have a set amount of calories to hit in a day, but due to work or whatever I miss a meal or ( as has happens now and again due to work) two meals and dont get home until pretty late, am i better to just have something small and go to bed with little food and a big calorie deficit, or does it matter when i eat those calories on that particular day?

A lot of people say that food, and carbs in particular before bed are a bad idea and then a lot of people say that it doesn't matter when you eat your calories as long as you get them in.

Appreciate any advice. Thanks!

El_Dangeroso

It depends if it affects your sleep.

If you're digesting a big meal, you're probably not sleeping deeply. If you don't get a good nights rest, you will be hungrier the next day. There is tonnes of research in this area.

Conversely, if you go to bed hungry, you are more likely to suffer insomnia. Same result.

So experiment to see what suits you. Personally, a small carby snack an hour before bed like a banana seems to help me nod off.

Oh also, alcohol really affects sleep adversely too. I really think a heavy drinking session does more damage to a diet from the indulgences the day after than the calories in the alcohol per se.

fret_wimp2

El_Dangeroso wrote: »

It depends if it affects your sleep.

If you're digesting a big meal, you're probably not sleeping deeply. If you don't get a good nights rest, you will be hungrier the next day. There is tonnes of research in this area.

Conversely, if you go to bed hungry, you are more likely to suffer insomnia. Same result.

So experiment to see what suits you. Personally, a small carby snack an hour before bed like a banana seems to help me nod off.

Oh also, alcohol really affects sleep adversely too. I really think a heavy drinking session does more damage to a diet from the indulgences the day after than the calories in the alcohol per se.

I'm totally off alcohol so that won't be an issue but I agree with you from first hand experience!

What you say that a small meal makes sense, but but what an hour before bed I still have a 500 calorie deficit. Is it better to just forget about it, write the day off as not being so good from a nutrition point of view, have something small and try harder to get my calories in consistently tomorrow? Or just get those calories in during that meal an hour before bed?

El_Dangeroso

fret_wimp2 wrote: »

I'm totally off alcohol so that won't be an issue but I agree with you from first hand experience!

What you say that a small meal makes sense, but but what an hour before bed I still have a 500 calorie deficit. Is it better to just forget about it, write the day off as not being so good from a nutrition point of view, have something small and try harder to get my calories in consistently tomorrow? Or just get those calories in during that meal an hour before bed?

Couldn't say for sure, try it and see, you'll know if the next day you are feeling more hungry than usual. Or after a week you're not feeling as motivated.

fret_wimp2

fret_wimp2 wrote: »

I'm totally off alcohol so that won't be an issue but I agree with you from first hand experience!

What you say that a small meal makes sense, but but what an hour before bed I still have a 500 calorie deficit. Is it better to just forget about it, write the day off as not being so good from a nutrition point of view, have something small and try harder to get my calories in consistently tomorrow? Or just get those calories in during that meal an hour before bed?

Or better yet, plan your meals in advance so you're never in this situation!

fret_wimp2

Deleted User wrote: »

Or better yet, plan your meals in advance so you're never in this situation!

Very helpful thanks.

I have meals planned, lots of tupperware etc. But at times i may be called out on a client site to work on an issue, be in a crit sit meeting room for 4+ hours, with little time to be nipping off to microwve some chicken & veg.

Im looking into meal replacement shakes for these eventualaties but on the off chance i cant get food, my original question still stands - if i have a 500 cal deficit an hour before bed, is it better to eat the 500 cals or just have something small and try harder tomorrow?

Glitter

I would eat something small so you're not going to bed starving and then spread the other 400 or so out over the rest of the week so your weekly daily average fits your goals.

thegreatiam

fret_wimp2 wrote: »

Very helpful thanks.

I have meals planned, lots of tupperware etc. But at times i may be called out on a client site to work on an issue, be in a crit sit meeting room for 4+ hours, with little time to be nipping off to microwve some chicken & veg.

Im looking into meal replacement shakes for these eventualaties but on the off chance i cant get food, my original question still stands - if i have a 500 cal deficit an hour before bed, is it better to eat the 500 cals or just have something small and try harder tomorrow?

How often does this actually happen? I would say its a minor bug in your diet, 500 cals here or there is probably not going to matter.

You're talking a 500 difference in a total of 10,000's of calories.

If you are hungry before bed, and it affects you adversely then have something small, if you are not then pay it no mind.

Unless its an everyday occurrence then don't worry about it, if it is then make adjustment to your diet to compensate. If you know you are going to be locked up working then make sure to get a reasonable accurate count of the calories you do eat in that time. Even in the most high pressure work environs 4+ in an office then someone will go get food. Just make sure you get a say in what is given to you and know how many calories it is then adjust your totals accordingly, or simply ask 'Shall we eat' and go microwave your dinner.
most people are understanding and tolerant when it comes to dietary restrictions. (as long as they themselves are not adversely affected)