Well, the answer is: It depends on how healthy your stomach is: how well it works in terms of ph, lining, digestive hormonal balance and inflammation.

if you are familiar with heartburn firsthand, then definitely no, you won’t be able to eat complex protein or fat meat before bed, because in that way you will then lie on your bed and enjoy stomach acid in your mouth and heartburn, although the pleasure is, of course, dubious. This article is not about diagnosis, for that we recommend you to see gastroenterologist, this article is about protein and its type for better absorption and digestion before sleep.

So, if you are lucky and you are young and naive, then most likely you are consuming pre-workouts, aspirin and food with dyes and any gastrointestinal irritants in bulk, then if you go ahead and after 30 don’t forget your experiments with pre-workouts and other crap that you throw at yourself in tons, because probably you’ll start feel things described earlier in this article.

For those who have a healthy gastrointestinal tract and who train regularly, a portion of protein powder before bed is a comfortable and healthy option, but I will still leave you with a recommendation: do not eat at least an hour before bed if it is a light meal and two hours before if it is a heavy meal or any dense food in big amounts.

How much protein at night is needed to improve MPS, the data remains the same, 20 g is enough to start MPS, but for its long-term maintenance, perhaps there are many arguments in favor of this, that it is not enough, so the portion of protein at night can be increased, based on your digestion ability.

The question is, if you need to get a portion of protein at night in the amount of 40 grams, then this is a pretty decent piece of chicken or fish and here we remember that was written higher about not eating heavy right before bed, so it turns out that in order to get 40 grams or more protein at a time, you still need something more comfortable for digestion and at the same time not irritating.

I'll let you in on a secret, not every protein will work, because the shitty quality protein will give the same heartburn as if you eat fat meet in big amount, especially if you already have digestive issues.

BUT! A high quality protein, like whey isolate or hydrolizate, may give you more pleasant and comfortable feeling for the gastrointestinal tract, while creating the desired effect and will not require a large volume consumed at night, as if it was fat meet.

Therefore, if you are confident in the quality of protein from powder concentrate, choose it, there you can first weigh out a 20 g portion of protein, if it is absorbed well, then after a couple of weeks increase it to 30 g. In principle, if you weigh under 200 pounds, this will be enough for you.

If you weigh more, the protein is tested and you started with a 20g portion, giving your body a chance to get used to it, then you can gradually increase the protein portion at night to 40g.

What is currently known: Consuming 40 g of protein before bed prolongs muscle protein synthesis (MPS) by 7.5 hours, supporting the anabolic response without compromising sleep quality. Compared to lower doses, ≥40 g optimally prolongs protein uptake and muscle recovery during an overnight fast, eliminating the need to wake up in the middle of the night, that is very helpful in terms of endings eating and night fridge visiting.

Conclusions: 40 g of casein protein before bed will significantly increase MPS indicators than a 20 g portion. However, here I would like to note that casein will not be as comfortable as whey. But you have thought about the speed of absorption, right? Protein synthesis in the muscle lasts ~4 hours with 20 g of protein, but increases with consumption of ≥40 g.

This way your positive protein balance will be maintained during sleep.

Cons:

1 The gastrointestinal tract does not rest at night, but it should!

2 Casein does not cause pleasant sensations in digestion for everyone, and can even cause allergies.

3 And also, not often, but the concentrate eaten can cause a rise in sugar and you will wake up in a sweat thinking about what is happening and run to the kitchen to eat chocolate or sweet buns. So be cautious.

A climbing wall is an artificially constructed wall with grips for hands and feet, usually used for indoor climbing, but sometimes located outdoors. Some are brick or wooden constructions, but on most modern walls, the material most often used is a thick multiplex board with holes drilled into it.

Recently, manufactured steel and aluminum have also been used. The wall may have places to attach belay ropes, but may also be used to practise lead climbing or bouldering. Each hole contains a specially formed t-nut to allow modular climbing holds to be screwed onto the wall. With manufactured steel or aluminum walls, an engineered industrial fastener is used to secure climbing holds. The face of the multiplex board climbing surface is covered with textured products including concrete and paint or polyurethane loaded with sand. In addition to the textured surface and hand holds, the wall may contain surface structures such as indentions (incuts) and protrusions (bulges), or take the form of an overhang, underhang or crack. Some grips are formed to mimic the conditions of outdoor rock, including some that are oversized and can have other grips bolted onto them.

Games played with curved sticks and a ball can be found in the histories of many cultures. In Egypt, 4000-year-old carvings feature teams with sticks and a projectile, hurling dates to before 1272 BC in Ireland, and there is a depiction from approximately 600 BC in Ancient Greece, where the game may have been called kerētízein or because it was played with a horn or horn-like stick. In Inner Mongolia, the Daur people have been playing beikou, a game similar to modern field hockey, for about 1,000 years.

Most evidence of hockey-like games during the Middle Ages is found in legislation concerning sports and games. The Galway Statute enacted in Ireland in 1527 banned certain types of ball games, including games using "hooked" (written "hockie", similar to "hooky") sticks. By the 19th century, the various forms and divisions of historic games began to differentiate and coalesce into the individual sports defined today. Organizations dedicated to the codification of rules and regulations began to form, and national and international bodies sprang up to manage domestic and international competition.

If you don't know how to eat, learn to sleep, with this in mind, you will eat better! It sounds strange for those who don't understand the issue deeply, so I will write to you in a little more detail, so that you have a little more understanding of what I am writing about?

Insufficient sleep may impede weight loss by increasing calorie intake and decreasing fat loss, highlighting the importance of adequate sleep for metabolic health. Importantly, these findings highlight sleep quality and duration as critical components of effective weight management strategies.

If more encyclopedic, then remember, when your hormonal balance responsible for appetite/satiety changes, that is, you will have more calories not just because your body requires you to eat due to this very imbalance, but because in such situations a mechanism is activated in which the body will look for food according to the principle:

get and consume faster what will give more energy, that is, get more calories in less time. Do you think body will ask for boiled chicken breast?

It has been already investigated at how short sleep duration (≤6 hours/night) affects energy balance and fat loss, with a particular focus on hormonal and metabolic mechanisms.

Mechanism:

- Increased ghrelin: Increased levels stimulate appetite, leading to increased calorie intake.

- Decreased leptin: Decreased satiety signals promote overeating.

- Decreased insulin sensitivity: Impaired glucose metabolism promotes fat accumulation.

- Increased cortisol: increased stress response contributes to visceral obesity. And all this is a “gift” to you for lack of sleep, but what if lack of sleep is chronic?

Let's summarize more precisely what I wrote to you in epithets and metaphors:

❗️Calorie Intake: - People who were sleep deprived consumed 200-500 extra kcal/day compared to those who had adequate sleep.

❗️Fat Loss: - Lack of sleep during calorie restriction reduced fat loss by up to 55% compared to adequate sleep.

❗️Food preferences: - Higher consumption of high-fat and high-carbohydrate snacks due to hormonal imbalance and impaired decision making. We have looked at a generalized model, it does not take into account individual factors.

Fact: Prioritizing sleep (7-9 hours/night) can significantly improve weight management results by stabilizing appetite-regulating hormones and reducing calorie intake.

At a glance, this is probably the most common example when people stop following a nutrition plan and find an excuse for not being able to do so due to their schedule, children, friends, holidays, etc.

So what to do? Count calories, look at labels, divide food into harmful and healthy?

Let's dive deeper my dear subscribers, I think this question touches, if not every first, then every second for sure.

Choosing less processed foods over ultra-processed foods is generally a good idea, as less processed foods are often (but not always) more nutritious than their more processed counterparts, and hyper-palatable foods (i.e. foods that are easy to overeat), they are also often ultra-processed and often contain many ingredients and calories as well.

However, advising people to only eat foods with a small number of ingredients or to avoid foods with ingredients they cannot pronounce is a mistake in terms of a person's ability to follow such rules. It leads to unnecessary dietary restrictions and eliminates more foods than necessary.

This also creates a false dichotomy about which foods are “good” and “bad.” However, creating boundaries and restrictions is part of any healthy eating plan, so that’s what we’ll talk about.

So if you want to have an athletic body, you will have to limit yourself, you will have to learn to evaluate foods for their value to your diet and their harm to your diet, where harm I would suggest to evaluate in terms of the presence of ingredients that are harmful to metabolism and digestion as the first rule and in relation to the hyperdensity of calories per 100 grams of product as the second, although, as has already been written above, one is, as a rule, been consequence of the other.

The most important component of any diet is adherence. Most people will find it difficult to maintain a 24/7 diet, and if they try, it will likely lead to controlled relapses, then uncontrolled relapses, followed by a return to the diet and the same scenario all over again.

To avoid this mistake, do not push yourself more than you can, it is better to stick to a 2500 kcal diet than to break a 2000 kcal diet regularly, the result will be much better! Especially if you train without a coach and you do diet manipulations exclusively based on YouTube videos or Instagram advice.

Instead of counting calories, focus on prioritizing foods as priority and non-priority foods:

Priority: fruits, vegetables, lentils, lean proteins, low fat milk products, high-fiber foods, cereals, porridge, nuts etc.

Non-priority: fried foods, foods with added sugar, ultraprocessed foods, floury, sugary beverages, pre-cooked meals, alcohol.

Instead of worrying about ingredients and calories, use common sense, look at your priority and non-priority foods list and track how your week of eating goes without counting portions and calories, just using this principle.

Exercise regularly in the gym, walk a lot and try to cope with stress, improve your sleep and results will not keep you waiting.