BY NANCY CLARK
PHOTO BY PETER SPURRIER
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Keeping up with the latest science-based sports nutrition recommendations is a challenge. We are constantly bombarded with media messages touting the next miracle sports food or supplement that will enhance athletic performance, promote fat loss, build muscle, and help you be a super-athlete. So it’s no wonder that myths abound. A common one is that eating just before bedtime makes an athlete fat. While it is true the body responds differently to the same meal eaten at 9 a.m. or 5 p.m., an athlete will not “get fat” by eating at night. The main problem with nighttime eating relates to the ease of over-eating while lounging around and watching TV. When your brain is tired from having made endless decisions all day, you can easily decide to eat more food than required. That said, bedtime carbohydrates to refuel depleted muscles and bedtime protein to build and repair muscles can optimize recovery after a day of hard training or competing. For bodybuilders and others who want to optimize muscle growth, eating about 40 grams of protein before bed provides an extended flow of amino acids needed to build muscle.