Stig

Can anyone recomend me a good low fat/calorie content shake, wanting it mainly for bed time shake to keep the fat content down.

Using feflex instant whey at the mo, mixing with water of a night time.

gym rat

cant go wrong with reflex mate. pound for pound its great protein

leeston

i bet that is in and out of your system before your head hits the pillow!

Try something which is slower absorbing. Something with micellar casein in. Lookf for CNP's Pro-peptide (my fave) or BSN's syntha (i think). Also add flax oil to it to slow it down even more.

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gym rat

i use the reflex quatro, its got four different proteins, egg, whey, casien and rice protein, tastes rank but good stuff non the less, its nicer with milk tho and slows down absorbtion

Stig

cheers guys, i just thought i would cut the milk out to keep the fats down

Up until i have come on hear i have been buying my supplements from affordablesupplemts, but thought i would give some of the sponsors a try on hear next time

thestudbeast

Fats before bed is a good idea!! Don't cut fats at this time, they are slow burning and your body will use them for recovery through out the night. They also slow down protein absorbtion so you have a constant flow of amino's through out the night.

Dairy products are no go before bed. They have a high insulin index and hence will blunt your nocternal GH realease, a good reason not to eat carbs pre bed also.

If you want something in a shake form, I'd go with: whole eggs, EVVO and peanut butter plus some sugar free crusha for flavoring.

Protein powders also cause an insulin response so why bother with them pre bed?

ah24

Get some calcium caseinate from MP....cheap as chips, tastes OK and does the job.

invisiblekid

Most casein protein mixes like sh!t though and ends up tasting very bitty. A blender might make a difference?

Eggs are my favourite.

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Kezz

I use muscle milk at bed time bloody lovely stuff, either that or pro peptide

Ollie B

Pro-Peptide mate. Its the best protein around. The more slow releasing the better i feel.

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jjb1

milks not such a bad thing at night it takes a long time to break down in the stomach

i would just combine whey oats peanut butter then all area are covered (protein carbs fats)

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fitness farm gyms ltd

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jodes

Egg whites for me!

thestudbeast

The fact milk takes a long time to break down is not a good thing at night!!

Milk is poorly digested by the body and as a result when consuming milk or yogart the body whacks out a ton of insulin to help digest it. This is supported by the score of yogart on the insulin index. Insulin relealse at night will stop your nocternal release of GH. Do you need GH? Well it seems good enough to buy for some people so why not let your body produce it's own?

This makes me wonder about whey or casinate before bed. Lets have a little look at the insulin index of protein sources and see whats best:



So over all jjb1 it looks like the oats and peanut butter where top sugestions as both have minimal insulin response, however eggs would be a better protein source. Plus please note the fats in the peanut butter will slow the digestion of the protein from the eggs. As a side note if I was going with the oats I'd use egg whites, if without the outs I'd use whole eggs.


BTW to clarify on the graph the green triangle is the GI of a food and the red circle the insulin index. The people that came out with GI are the same people that produced the insulin index and while alot seem to correlate I think as more research is done a few more suprises will come.

Ollie B

What he said.

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mookie

yip muscle milk is by far the best i have tried taste wise! currently using syntrax matrix which is ok.

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