Often, the most appropriate answer to just about any question a personal training client asks is: “It depends!” Having a nighttime feeding right before bed is a perfect example. Most people believe that eating before bed will lead to weight gain and may adversely affect their sleep and overall health. Well, according to a recent study, it depends!
What the Research Says
A 2015 study published in Nutrients titled “The Health Impact of Nighttime Eating: Old and New Perspectives” by Kinsey and Ormsbee challenges the common belief that eating before bed is harmful. Here are some key findings:
- Large mixed meals late at night may have negative effects, especially for those who consume most of their daily calories at night.
- Small, nutrient-dense, low-energy foods or single macronutrient meals (e.g., protein) do not appear to have the same negative effects.
- A bedtime supply of nutrients can promote positive physiological changes in healthy individuals.
- In obese populations, any potential adverse effects of nighttime feeding seem to be eliminated when combined with exercise training.
- For individuals with Type I diabetes or glycogen storage disease, eating before bed is essential for survival.
- Small nighttime meals (~150 kcals) may even be beneficial for muscle protein synthesis and cardiometabolic health.
Read the full-text article here.
Practical Takeaway
If you’re concerned about whether to eat before bed, consider your meal size, composition, and overall diet. A small, protein-rich meal before bed could support muscle growth and recovery while avoiding unwanted fat gain.
A great option? My Bedtime Muscle-Building Concoction. Many people love the taste, report better sleep, and experience noticeable muscle gains!
